EuropeActive's foundations for exercise professionals

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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.

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