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Section 1 – Age and Exercise 1
Chapter 1 - Introduction 3
- Grow Well, Not old 3
- Age is No Excuse for Infirmity 5
Chapter 2 – Biomarkers 13
- Common Biomarkers of Aging 13
- Gerontology 17
- Theories on Aging 18
- Life Span/Metabolic Theory 18
- Programmed and Metabolic Theories 19
- Extrinsic and Error Theories 19
Chapter 3 – Physiology of Aging 23
- Lungs 23
- Heart 24
- Brain 24
- Kidneys 24
- Body Fat 24
- Muscle 24
- Sight 25
- Hearing 25
- Personality 25
- Gender Issues and Aging 25
- Men’s Health 25
- Women’s Health 27
Chapter 4 – Healthy Aging and The Positive Influence of Exercise 29
- Cardiovascular System 29
- Vascular Adaptations to Training 30
- Blood Pressure 30
- Heart Disease 30
- Cardiovascular Training 32
- Benefits Seen in the Cardiovascular System 32
- Benefits Seen in the Respiratory System 33
- Musculoskeletal System and Exercise 33
- Skeletal System 33
- Studies on Bone Density in Women 34
- Mobility, Flexibility, and Posture 36
- Posture 37
- Muscular System 38
- Sarcopenia 38
- Muscle Mass and Strength 38
- Benefits Seen in the Skeletal System 40
- Benefits Seen in the Muscular System 41
- Body Composition 41
- Benefits Seen in Body Composition 42
- Nervous System
- Mental Capacity 42
- Mental Flexibility 43
- Mental Health 44
- Benefits Seen in the Brain 45
Section 2 - Chronic Conditions 47
Chapter 5 – Cardiovascular and Pulmonary Conditions 49
- Overview 49
- Cardiovascular Conditions 50
- Cardiac Rehabilitation 50
- Hypertension 52
- Hyperlipidemia 54
- Peripheral Vascular Disease 56
- Pulmonary Conditions 58
- Chronic Obstructive Pulmonary Disease 58
- Asthma 59
Chapter 6 – Neurological Conditions and
- Other Chronic Conditions 63
- Acquired Brain Injury 63
- The Brain 64
- Aphasia 66
- CVA 67
- Diabetes 68
- Arthritis 71
- Rotator Cuff Injuries 77
Chapter 7 – Sensory Disorders 81
- Hearing Disorders 81
- Visual Impairments 84
- Summary 91
Section 3 – Programming 95
Chapter 8 –Programming for Strength 97
- Strength Training Guidelines 97
- Phases of a Strength Program 100
- About Strength Exercises 102
- Exercises 102
- Frequency and Intensity 110
- Safety 111
- Progressing 111
- Guidelines for Conducting a Safe Program 112
Chapter 9 – Programming for Flexibility 115
- Optimal Conditions for Eliciting a Stretch 115
- Active Stretching 116
- Proprioceptive Neuromuscular Facilitation 117
- Stretches 118
Chapter 10 – Cardiovascular Programming and Assessments 131
- Programming for Cardiovascular Endurance 131
- Ergometers and Activities 131
- Intensity of Exercise – Target Heart Rate 133
- Safety 134
- Progressing 135
- Moderate Activities 136
- Vigorous Activities 136
- Assessments and Considerations 136
- Health History Questionnaire 138
- Assessments for Cardiovascular Endurance 141
- Assessments for Muscular Strength 144
- Assessments for Flexibility 147
Chapter 11 – Controversial Exercises: Do’s and Don’ts 149
- Controversial Exercises 149
- Exercises to Eliminate 151
- Special Precautions to be Aware of with Older Adults 155
- Facts and Contraindications 158
- Common Questions 161
- Fads to Avoid 163
- Summary 164
Section 4 – Motivation and Teaching 168
Chapter 12 - Motivation the Older Adult 169
- Knowledge as a Motivator 169
- A Different Era 171
- Socialization 171
- Goal Setting 172
- Reasons for Resistance to Exercise 173
Chapter 13 – Effective Teaching 177
- How to Teach the Older Adult 177
- General Principles of Learning 177
- Instructional Strategies 178
- Visual Domain 178
- Auditory Domain 179
- Kinesthetic Domain 179
- Behaviors of Effective Teachers 180
- Professional Conduct of Teachers of Older Adults 180
- Teaching Tips for Working with Older Adults 181
Chapter 14 – Marketing 183
- Where the Seniors Are 183
- What to Do 184
- Employer versus Independent Contractor 184
- Where is the Greatest Financial Opportunity? 186
- The Trainer as a Business Person 186
References 190
Glossary 192
Index 208
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