EuropeActive's foundations for exercise professionals

Автор: Barry Jones; Gale May
Название: EuropeActive's foundations for exercise professionals
Язык: английский
Издательство: Champaign, IL: Human Kinetics
Год: 2015
Формат: pdf
Размер: 13,1 mb
Страниц: xi, 339

Endorsed by EuropeActive, the continent’s leading standard-setting organisation in fitness and health, these texts are the authoritative guides for current and future exercise professionals and training providers in Europe.
Authored by renowned experts from all over Europe, the information in these texts ranges from foundational knowledge to specifi c practical essentials for exercise professionals. For those who promote physical activity and healthier lifestyles, there are no other titles with more authority in Europe.
 Table of contents:
Preface ix
PART I Human Movement and Physiology
1 Bones and Joints
Marco Branco and Rita Santos Rocha
Major Bones and Joints 3 ■ Types of Bones and Joints 5 ■ Structure and Function of the Skeleton 6 ■ Structure and Function of the Spine 7 ■ Movements at the Three Main Spinal Curves 9 ■ Stability and Movement Within Each Type of Joint 10 ■ Conclusion 11
2 Muscles
Anders Nedergaard
Skeletal Muscle Biology 13 ■ Smooth Muscle 23 ■ Cardiac Muscle 23 ■ Conclusion 24
3 Muscle Action
Daniel Robbins and Edzard Zeinstra
Types of Muscle Actions 26 ■ Neuromuscular Physiology 28 ■ Muscles and Movement 30 ■ Muscles and Force Generation 31 ■ Conclusion 32
4 Heart, Lungs and Circulation
Andrea Ermolao and Marco Bergamin
Mechanics of Breathing 34 ■ Heart and Cardiovascular System 35 ■ Blood Pressure and the Effects of Exercise 37 ■ Short- and Long-Term Effects of Exercise on the Heart, Lungs and Circulatory System 38 ■ Conclusion 39
5 Energy Systems
Rodrigo Femandez-Gonzalo, Jose Antonio de Paz and Fernando Naclerio
Three Energy Systems That Produce ATP 41 ■ Oxygen Uptake, V02max and Excess of Oxygen Uptake 50 ■ Effects of Intensity and Duration on Energy System and Fuel Interaction During Physical Activity 51 ■ Conclusion 52
PART II Exercise Theory and Prescription
6 Components and Principles of Fitness
Eliseo Iglesias-Soler and Mark Chapman
Physical Fitness and Health-Related Fitness 55 ■ Relationship Among Physical Activity and Exercise, Health-Related Fitness and Health 58 ■ Conclusion 64
7 Resistance Training
Fernando Naclerio and Jeremy Moody
Muscle Action and Type of Contraction 65 ■ Muscular Strength and Repetition Maximum Continuum 67 ■ Overload Principle Applied to Muscular Strength 69 ■ Common Resistance Training Methods and Systems 87 ■ Muscle-Group Split Routines 93 ■ Conclusion 95
8 Aerobic Training
Jonathan Esteve-Lanao, Roberto Cejuela Anta and Claudia Cardona Gonzalez
Physiological and Health-Related Changes From Aerobic Training 98 ■ Benefits of Aerobic Training 98 ■ Continuous and Interval Aerobic Training 100 ■ Types of Activities in Endurance Training 101 ■ Overload Principle Applied to Aerobic Training 106 ■ Application of All Training Principles to Aerobic Training 108 ■ Methods of Intensity Monitoring 108 ■ Exercise Session Structure 112 ■ Cardiorespiratory Training Systems 113 ■ Periodisation and Training Load Quantification 115 ■ Conclusion 117
9 Flexibility Training
Jagdeep Singh Matharoo
Range-of-Motion Continuum 119 ■ Physiological and Health-Related Changes From Stretching 120 ■ Types of Flexibility Exercises 121 ■ Methods for Training Flexibility 123 ■ Stretch Reflex, Desensitisation and Lengthening of Muscle Tissue (Muscle Creep) 124 ■ FITTA Principle Applied to Stretching 124 ■ Factors Affecting Potential Range of Motion 125 ■ Conclusion 126
10 Body Composition 127
Elvis A. Camero and Manuel A. Giraldez Garcia
Hierarchical Organisation for the Study of Body Composition 128 ■ Body-Composition Measurement 129 ■ BlA and Anthropometry 130 ■ Factors Affecting Body Composition 132 ■ Conclusion 134
11 Warm-Up and Cool-Down 135
Bettina Karsten and Xurxo Dopico
Definition of Warm-Up and Cool-Down 135 ■ Types of Warm-Ups 136 ■ Physiological Effects 137 ■ Duration and Intensity Recommendations 138 ■ Conclusion 140
12 Progression 141
Ian Jeffreys
Homeostasis in the Body 141 ■ General Adaptation Syndrome 142 ■ Conclusion 149
PART III Lifestyle Management
13 Promoting Physical Activity and Health 153
Steven Mann and Alfonso Jimenez
Hypertension 153 ■ Dyslipidemia 154 ■ Impaired Fasting Glucose 155 ■ Obesity 156 ■ Barriers and Motivators for Physical Activity and Exercise 157 ■ Conclusion 158
14 Basic Nutrition and Hydration Guidelines 159
Robert Cooper and Judith Allgrove
Macronutrients 159 ■ Energy Expenditure 162 ■
Body Composition 164 ■ Dehydration and Physical Activity 166 ■ Hydration Strategies 167 ■ Official Nutrition Recommendations 169 ■ Conclusion 170
PART IV Health and Safet
15 Safe and Effective Exercise 173
Rita Santos Rocha and Nuno Pimenta
Exercise as Mechanical and Metabolic Stimuli 174 ■ Risks Associated With Exercise 174 ■ Preliminary Health Screening and Risk Assessment 177 ■ Conclusion 189
16 Body Awareness and Exercise Technique
Vera Simdes and Rita Santos Rocha
Being a Role Model in Exercise Performance and Technique 191 ■ Correcting Posture and Body Alignment, Range of Motion, Control, Timing and Form 194 ■ Conclusion 196
PART V Role of the Exercise Professional
17 Building Rapport and Customer Care
Thomas Rieger
Understanding Intimacy as a Key Requirement 200 ■ Dimensions of Rapport 200 ■ Methods of Building Rapport 202 ■ Conclusion 204
18 Motivating the Exerciser
Jeremy Moody and Jack Davies
Motives to Exercise 205 ■ Behavioural Strategies to Enhance Exercise and Health Behaviour Change 206 ■ Transtheoretical Model 212 ■ Conclusion 216
19 Screening and Assessing
Jeremy Moody and Ryan Stevens
Evaluation of Fitness Components 217 ■ Screening and Assessing for Medical History 230 ■ Psychological Aspects of Fitness 233 ■ Conclusion 234
PART VI Exercise Technique
20 Resistance Exercise Using Machines
Roger W. Earle
Terms and Definitions 237 ■ Breathing 239 ■ Practical Guidelines for Teaching Resistance Training Exercises Using Machines 239 ■ Technique Guidelines 240 ■ Additional Machine Exercises 256 ■ Conclusion 257
21 Resistance Exercise Using Free Weights
Roger W. Earle
Terms and Definitions 259 ■ Breathing 260 ■ Safe and Effective Spotting Techniques 260 ■ Practical Guidelines for Teaching Resistance Training Exercises Using Free Weights 261 ■ Technique Guidelines 261 ■ Additional Free-Weight Exercises 285 ■ Conclusion 285
22 Cardiorespiratory Exercise
Henk Jan Thoes and Riccardo Marini
Treadmill 287 ■ Rower 289 ■ Stepper 290 ■ Upright Bike 292 ■ Recumbent Bike 293 ■ Cross-Trainer 294 ■ Linear-Stride Cross-Trainer 295 ■ Variable-Stride Cross-Trainer 296 ■ Lateral-Movement Cross-Trainer 297 ■ Upper-Body Ergometer 298 ■ Conclusion 300
Appendix European Register of Exercise Professionals Code of Ethical Practice 301
References 305
Index 325
Contributors 335
About the Editors 337
About EuropeActive 339
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