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PROGRAM DIRECTORS ii
ADMINISTRATION v
MISSION STATEMENT vi
UNIT ONE: Basic Anatomy & Physiology and The Training Effect
- Introduction 1
- The Lungs 1
- The Blood 3
- The Tissue 5
- The Digestive System 5
- The Muscular System 6
- Major Skeletal Muscles 7-15
- The Heart 16
- The Nervous System 23
- Your Hormones 36
- Muscle Growth and Hormonal Regulation 26
- Sleep Requirements 31
- Psychological Effect 31-32
UNIT TWO: Muscle Anatomy & Physiology
- Introduction 1
- Bones 1
- Joints 1
- The Nervous System 1-2
- Muscles 2
- Muscle Physiology 2
- Muscle Energetics 6
UNIT THREE: Basic Kinesiology & Biomechanics
- Introduction 1
- Fundamental Movements of Major Body Segments 1
- Movement Planes 2
- Joints 2
- Muscles 3
- Musculoskeletal Movement 3
- Mechanical Advantage and Physiological Advantage 4
- The Role of Muscles During Movement 6
- Initiating and Sustaining Movement 6
- The Principle of Levers 6
- Newton's Laws of Motion 7
- Force 7
- Torque 8
UNIT FOUR: Strength Theory
- Strength Defined 1
- The Categories of Strength 1
- A Fresh Look at Strength 3
- What Strength Looks Like 4
- The Seven Factors 4
- Strength Curve 5
- Compensatory Acceleration Training (CAT) 10
- The Eight Technologies of Training 11
- Matching Training Technologies to Training Objectives 12
- Your Heart and Weight Training 13
- Anaerobic Strength 16
UNIT FIVE: Fitness Theory
- Introduction 1
- How Stressed are You? 4
- Assessing Your Past Lifestyle 9
- Testing Your Limit Strength 9
- Alternative Methods for Testing Limit Strength 18
- Body Fat Estimation Procedures 20
- Testing Your Aerobic Fitness 28
- Other Tests 30
- Determining Aerobic Exercise Intensity 32
UNIT SIX: Choosing The Best Training System
- The Scientific Principles Behind Weight Training 1
- The Popular Systems in the Fitness Marketplace Today 4
- The Weider System 9
- Some Popular Sub-Principles of Fitness Training 12
- General Training Wisdom 14
- Some Traditional Methods of Fitness Training 16
- Cross-Training 18
- Determining Reps, Sets, and Training Frequency 18
- How Much Weight Should I Use? 24
- Periodization 26
- Short-Term Periodization 27
- Long-Term Periodization 28
- Different Strokes for Different Folks 28
- ATP/CP Activities 29
- Glycolytic Activities 29
- Oxidative Activities 29
- An Example of an Integrated Training Program 29
- Training Techniques and Sequences 30
- An Example of How to Schedule Your Training Days for Each Mesocycle 31-34
- Plyometrics 35
- Complex Training 35
- Two and Three Minute Drills 36
UNIT SEVEN: Training Applications
- Myth Sources 1
- Mythical Beliefs 2
- Mythical Concepts About Drugs 2
- Mythical Concepts in the Training Sciences 2
- Mythical Concepts in Nutrition 3
- Overtraining 4
- The Final Rep: Re-evaluating the Practice of "Training to Failure" 6
- Definitions of Training to Failure 7
UNIT EIGHT: Basic Fitness Nutrition Theory
- What is Good Fitness Nutrition 1
- Some Simple Tips On Performance Nutrition 2
- The Five Rules of Performance Nutrition 2-3
- Scheduling of Meals 4
- What to Eat 5
- Carbohydrates 5
- Fiber 6
- Protein 8
- Fats 10
- Vitamins 11
- Minerals 12
- Water: Its Dietary Importance 13
- Eating for Aerobic Activity 16
- Eating for Anaerobic Activity 17
- Eating for Both Aerobic and Anaerobic Activities 18
- A Typical Day's Fare for an Athlete 18
- The Glycemic Index 19
- Troubleshooting Dietary Deficiencies 19
- Rehydration Drinks 21
- Supplements 23
- 24 Good Reasons Why You May Need Vitamin and Mineral Supplements 29-31
- Antioxidants and the Perpetual Battle Against Free Radicals 31
- Some Useful Definitions for Under Antioxidants 34
- Your Immune System and Diet 34
- Can Your Clients Succeed on a Vegetarian Diet? 35
- Substances to Look Out For 39
- The Effects of Alcohol 39
- The Effects of Nicotine 40
- The Effects of Caffeine 40
- Other Drugs 41
UNIT NINE: Losing & Gaining Weight The Right Way
- Fad Diets 1
- How Dietary Carbohydrates are Stored as Body Fat 2
- How Fat is Metabolized, Utilized, and Stored 3
- The Real "Culprits" of Obesity 3
- Dieting for Weight Loss? 4
- Recommended Foods for Gaining Muscle Mass and Losing Fat 6
- An Example of a Weight Loss Diet 7
- Before Dieting, Make Sure You're Ready 13
- Thinking About Dieting? Take This Test Before Starting 13
- The Zigzag Method of Fat Loss 14
- Approximate Daily Calorie Needs for Different Body Weights and Activity 17
UNIT TEN: Weight Training Technology
- The Four Technologies of Fitness Equipment 1
- Constant Resistance Devices 1
- Variable Resistance Devices 2
- Accommodating Resistance Devices 3
- Static Resistance Devices 4
- Some Noteworthy Devices and Techniques 4
- Comparison Between Machines and Free Weights 7
UNIT ELEVEN: Sports & Fitness Exercises
- Bicep and Forearm Exercises 1
- Tricep Exercises 2
- Shoulder Girdle Exercises 7
- Back Exercises 10
- Midsection Exercises 15
- Chest Exercises 18
- Leg and Hip Exercises 23
- Neck Exercises 30
- Squatting - What All Lifters "Kneed" to Know 33
- The Three Conventional Methods of Squatting 33
- Stance Variables Affecting Knee Health 33
- The Safety Squat 34
- Proper Technique for The Athletic Squat 35
- A List of Squating Techniques 36
- Plyometric Training 39
- Plyometrics (upper body) 41
- Plyometrics (lower body) 43
UNIT TWELVE: Flexibility Development
- Flexibility Defined 1
- Anatomical and Physiological Basis of Stretching 1
- Assessing Range of Motion (ROM) 2
- Programming and Periodicity of Stretching 8
- Methods of Increasing Joint Flexibility 8
- Examples of CR and CA Stretching Methods 10-15
- Flexibility Exercise Descriptions and Illustrations 16-19
UNIT THIRTEEN: Your First Meeting With A New Client
- Introduction 1
- Pre-Participation Screening 3
- Sample Forms 7-10
UNIT FOURTEEN: Special Topics In Sports/Fitness Training
- Aging 1
- What are Free Radicals? 1
- What Causes Wrinkles? 2
- Sauna 3
- Pain Reduction 4
- TENS (Transcutaneous Electrical Nerve Stimulation) 5
- Vision Skills 6
- Oxygen 7
- Sports Massage 8
- Acupuncture 9
- Acupressure 10
- Mandibular Orthopedic Repositioning Appliance (MORA) 12
UNIT FIFTEEN: Exercise Programming For Special Populations
- Introduction 1
- What Constitutes a Special Population 1
- Diabetes Mellitus 1
- Hypertension 2
- Arthritis 4
- Senior Exercise 5
- Cardiac Rehabilitation 6
- Hyperlipidemia 7
- Youth Exercise 9
- Osteoporosis 10
- End Stage Renal Disease (ESRD) 11
- Cancer 12
- Cystic Fibrosis 14
- Muscular Dystrophy (MD) 15
- Asthma 15
- Obesity 16
- Pregnancy (by Trimester) 17
- Summary 19
UNIT SIXTEEN: Sports Medicine In The Trenches
- Your Role as a Certified Fitness Trainer 1
- Sports Medicine 1
- A Brief History of Sports Medicine 3
- Therapeutic Modalities Used in Sports Medicine 4
- Common Orthopedic Problems 5
- Basic Spinal Anatomy and Physiology 5
- Chiropractic 10
- Chiropractic vs. Medical Management of Low Back Pain 12
- Recuperative Strategies for the Low Back and Legs 13
- Neck Exercises to Relieve Pain Caused by Stress 16
- Exercise for a Weak/Injured Back 17
- Shoulder Pain 17
- Elbow Pain 20
- Knee Pain 21
- Symptoms and Treatment of Minor Athletic Injuries and Illnesses 25
- Weakness, Fatigue, and Exhaustion 25
- Dizziness, Vertigo, or Loss of Consciousness 25
- Fever With or Without Chills 26
- Cough and/or Shortness of Breath 27
- Generalized Bone and Joint Swelling and Pain 28
- Abdominal Pain, Nausea, Vomiting, or Diarrhea 29
- Bleeding or Abnormal Breathing 30
- Hand Pain and Symptoms 31
- Hip Pain and Symptoms 32
- Leg Pain and Symptoms 33
- Ankle Pain and Symptoms 34
- Foot Pain and Symptoms 35
GLOSSARY OF TERMS 1-54
INDEX 1-30
BIBLIOGRAPHY 1-20
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