Description
SECTION 1 - AGE AND EXERCISE
CHAPTER 1: INTRODUCTION
- Grow Well, Not old
- Age is No Excuse for Infirmity
CHAPTER 2: BIOMARKERS
- Common Biomarkers of aging
- Gerontology
- Theories o Aging
- Life Span/Metabolic Theory
- Programmed and Metabolic Theories
- Extrinsic and Error Theories
CHAPTER 3: PHYSIOLOGY OF AGING
- Lungs
- Heart
- Brain
- Kidneys
- Body Fat
- Muscle
- Sight
- Hearing
- Personality
- Gender Issues and Aging
- Men’s Health
- Women’s Health
CHAPTER 4: HEALTHY AGING AND THE POSITIVE INFLUENCE OF EXERCISE
- Cardiovascular System
- Vascular Adaptations to Training
- Blood Pressure
- Heart Disease
- Cardiovascular Training
- Benefits Seen in the Cardiovascular System
- Benefits Seen in the Respiratory System
- Musculoskeletal System and Exercise
- Skeletal System
- Studies on Bone Density in Women
- Mobility, Flexibility, and Posture
- Posture
- Muscular System
- Sarcopenia
- Muscle Mass and Strength
- Benefits Seen in the Skeletal System
- Benefits Seen in the Muscular System
- Body Composition
- Benefits Seen in Body Composition
- Nervous System
- Mental Capacity
- Mental Flexibility
- Mental Health
- Benefits Seen in the Brain
SECTION 2 - CHRONIC CONDITIONS
CHAPTER 5 – CARDIOVASCULAR AND PULMONARY CONDITIONS
- Overview
- Cardiovascular Conditions
- Cardiac Rehabilitation
- Hypertension
- Hyperlipidemia
- Peripheral Vascular Disease
- Pulmonary Conditions
- Chronic Obstructive Pulmonary Disease
- Asthma
CHAPTER 6 – NEUROLOGICAL CONDITIONS AND OTHER CHRONIC CONDITIONS
- Acquired Brain Injury
- The Brain
- Aphasia
- CVA
- Diabetes
- Arthritis
- Questions and Answers
- Rotator Cuff Injuries
CHAPTER 7 – SENSORY DISORDERS
- Hearing Disorders
- Visual Impairments
- Summary
SECTION 3 – PROGRAMMING
CHAPTER 8 –PROGRAMMING FOR STRENGTH
- Strength Training Guidelines
- Phases of a Strength Program
- About Strength Exercises
- Exercises
- Frequency and Intensity
- Safety
- Progressing
- Guidelines for Conducting a Safe Program
CHAPTER 9 – PROGRAMMING FOR FLEXIBILITY
- Optimal Conditions for Eliciting a Stretch
- Active Stretching
- Proprioceptive Neuromuscular Facilitation
- Stretches
CHAPTER 10 – CARDIOVASCULAR PROGRAMMING AND ASSESSMENTS
- Programming for Cardiovascular Endurance
- Ergometers and Activities
- Borg Scale
- Intensity of Exercise – Target Heart Rate
- Safety
- Progressing
- Moderate Activities
- Vigorous Activities
- Assessments and Considerations
- Health History Questionnaire
- Assessments for Cardiovascular Endurance
- Assessments for Muscular Strength
- Assessments for Flexibility
CHAPTER 11 – CONTROVERSIAL EXERCISES: DO'S AND DON'TS
- Controversial Exercises
- Exercises to Eliminate
- Special Precautions to be Aware of with Older Adults
- Facts and Contraindications
- Common Questions
- Fads to Avoid
SECTION 4 – MOTIVATION AND TEACHING
CHAPTER 12 - MOTIVATION THE OLDER ADULT
- Knowledge as a Motivator
- A Different Era
- Socialization
- Goal Setting
- Reasons for Resistance to Exercise
CHAPTER 13 – EFFECTIVE TEACHING
- How to Teach the Older Adult
- General Principles of Learning
- Instructional Strategies
- Visual Domain
- Auditory Domain
- Kinesthetic Domain Behaviours of Effective Teachers
- Professional Conduct of Teachers of Older Adults
- Teaching Tips for Working with Older Adults
CHAPTER 14 – MARKETING
- Where the Seniors Are
- What to Do
- Employer versus Independent Contractor
- Where is the Greatest Financial Opportunity?
- The Trainer as a Business Person
KINESIOLOGY AND BIOMECHANICS
- Posture
- Postural Deviations
- Muscle Contractions
- Levers
- Balance
- Kinesthesis and Proprioception
- Movement and Terminology
- Anatomical Planes
- Muscle/Strength Imbalances
PHYSIOLOGY AND THE TRAINING EFFECT
- Muscle Fibers
- Metabolism of Muscle Contraction
- Muscle Fiber Types
- Recruitment
- Mechanisms of Fatigue
- Rate of Perceived Exertion
- Homeostasis and the Training Effect
STRENGTH, ENDURANCE, AND CARDIOVASCULAR FITNESS
- Newton’s Laws of Motion
- Biomechanical Factors in Strength
- Strength Defined
- Strength Development
- Program Design Recommendations for Strength
- Muscular Endurance
- Conditioning
- Cardiovascular Fitness
FLEXIBILITY
- Flexibility Defined
- When to Incorporate Stretching into the Workout
- Proprio-Neuromuscular-Facilitation (PNF) Stretching
BODY COMPOSITION AND PERFORMANCE NUTRITION FOR GROUPS
- Approaching Body Composition
- Performance Nutrition
- Nutrient Utilization During Exercise
- Post Exercise Nutrition
- Daily Caloric Requirements
- Macronutrient Requirements
- Special Considerations
PERIODIZING YOUR PLANNING
- Periodized Training
- Training Concepts
- Microcycles: Short-Term Training Focus
- Mesocycles and Macrocycles: Long-Term Training Goals
SECTION TWO
CONSIDERATIONS IN PROGRAM DESIGN
- Information Gathering
- Being Flexible
- Performance Nutrition
- Safety and Injury Prevention
- Designing Your Class: Short-Term and Long-Term Goals
- Incorporating “Coaching” Into Your Practice
DESIGNING YOUR GROUP WORKOUTS
- Assessing Clients
- Scaling Workouts
- Structuring Your Workouts
EQUIPMENT AND EXERCISE
- Tools
- Dynamic Warmup Exercises
- Exercises
- Exercise Selection
WORKOUT PROGRAMMING
- Warming Up
- Prescribed Repetitions and Rounds
- Class Formats
- Alternative Training Methods
MARKETING AND MANAGING YOUR BUSINESS
- Professionalism
- Record Keeping
- Pricing
- Marketing
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