Fitness Training Manual Version 7.0 Fitness ABCs

141 Pages·2002·0.51 MB·English

by  Chuck Krautblatt

IFA
Fitness ABC's
Training Manual
&
Certification Course
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International Fitness Association
Fitness Training Manual
Version 7.0
Fitness ABCs
written by Chuck Krautblatt, Personal Trainer and Aerobics Instructor
Copyright 1995, 1998, 2000 by IFA
November29,2002
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TABLE OF CONTENTS
FOREWORD – IMPORTANT......................................................................................................................7
NUTRITION.................................................................................................................................................9
MACRONUTRIENTS...................................................................................................................................................9
Proteins...............................................................................................................................................................9
Carbohydrates...................................................................................................................................................12
Fats....................................................................................................................................................................13
Water.................................................................................................................................................................14
MICRONUTRIENTS..................................................................................................................................................16
Vitamins.............................................................................................................................................................16
Minerals.............................................................................................................................................................17
ADDITIONAL SUPPLEMENTS....................................................................................................................................18
Androstenedione (Androstene)..........................................................................................................................18
Chromium..........................................................................................................................................................19
Choline..............................................................................................................................................................19
Creatine Monohydrate.......................................................................................................................................19
DHEA................................................................................................................................................................19
Ephedra (Ma Huang)........................................................................................................................................19
GABA.................................................................................................................................................................20
L-Glutamine.......................................................................................................................................................21
Synephrine.........................................................................................................................................................21
Yohimbe.............................................................................................................................................................21
DAILY CALORIC REQUIREMENTS............................................................................................................................22
PROTEIN, CARBOHYDRATE AND FAT DIETARY REQUIREMENTS.............................................................................23
FOOD PYRAMID GUIDE...........................................................................................................................................23
USDA RDA...........................................................................................................................................................24
EXAMPLE OF LOW FAT FOODS...............................................................................................................................25
ALCOHOL'S EFFECT ON METABOLISM.....................................................................................................................26
CAFFEINE'S EFFECT ON METABOLISM.....................................................................................................................26
EATING DISORDERS................................................................................................................................................26
POPULAR FAD DIETS..............................................................................................................................................26
GLYCEMIC INDEX...................................................................................................................................................27
PHYSIOLOGY...........................................................................................................................................29
MUSCLE FIBER TYPES............................................................................................................................................29
ENERGY PRODUCTION............................................................................................................................................29
CARDIOVASCULAR AND RESPIRATORY SYSTEM.....................................................................................................30
KINESIOLOGY..........................................................................................................................................31
ANATOMY..............................................................................................................................................................31
MUSCLE ACTION....................................................................................................................................................32
JOINT ACTION.........................................................................................................................................................33
AEROBIC TRAINING................................................................................................................................35
BENEFITS................................................................................................................................................................35
WEEKLY REQUIREMENTS AND LIMITATIONS..........................................................................................................35
DIET REQUIREMENTS.............................................................................................................................................36
TYPES OF AEROBIC ACTIVITIES..............................................................................................................................36
PREGNANCY...........................................................................................................................................................36
MAXIMUM HEART RATE........................................................................................................................................37
RESTING HEART RATE............................................................................................................................................37
TARGET HEART RATE............................................................................................................................................37
RECOVERY HEART RATE........................................................................................................................................40
RATING OF PERCEIVED EXERTION (RPE)...............................................................................................................40
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BLOOD PRESSURE..................................................................................................................................................40
PROPER ATTIRE FOR SPECIFIC ACTIVITY................................................................................................................41
SPECIFIC AEROBIC ACTIVITIES...............................................................................................................................41
Running.............................................................................................................................................................41
Stair Master.......................................................................................................................................................41
Stationary Bicycle..............................................................................................................................................41
TEACHING AEROBICS.............................................................................................................................................42
Class Preparation..............................................................................................................................................42
Intensity and Complexity...................................................................................................................................42
Components of an Aerobic Class.......................................................................................................................43
Types of Classes................................................................................................................................................44
Choreography....................................................................................................................................................45
Injury Prevention and Treatment......................................................................................................................46
STEP AEROBICS......................................................................................................................................................47
The Basics..........................................................................................................................................................47
The Class...........................................................................................................................................................47
BASIC STEP MOVES................................................................................................................................................48
Basic Left (Reverse for Basic Right)..................................................................................................................48
V-Step................................................................................................................................................................48
A-Step................................................................................................................................................................48
Turn Step...........................................................................................................................................................49
Z-Step................................................................................................................................................................49
X-Step................................................................................................................................................................50
KICKBOXING AEROBICS.........................................................................................................................................51
The Class...........................................................................................................................................................51
KICKBOXING AEROBIC MOVES...............................................................................................................................52
The Jab Punch...................................................................................................................................................52
The Round House Punch...................................................................................................................................52
The Power Punch..............................................................................................................................................52
The Left Hook Punch.........................................................................................................................................53
The Front Kick - Forward Leg..........................................................................................................................53
The Front Kick - Rearward Leg........................................................................................................................53
The Side Kick - Left Kick (do opposite for right kick).......................................................................................54
The Round House Kick......................................................................................................................................54
PLYOMETRIC TRAINING........................................................................................................................55
BENEFITS................................................................................................................................................................55
WEIGHT TRAINING..................................................................................................................................57
BENEFITS................................................................................................................................................................57
CIRCUIT TRAINING.................................................................................................................................................57
OVERLOAD PRINCIPLE............................................................................................................................................57
SPECIFICITY PRINCIPLE...........................................................................................................................................58
FREE WEIGHTS VS. MACHINES...............................................................................................................................58
PROPER LIFTING TECHNIQUE..................................................................................................................................58
SETS AND REPETITIONS..........................................................................................................................................60
VARIATIONS OF SETS AND REPETITIONS.................................................................................................................61
WEEKLY REQUIREMENTS.......................................................................................................................................61
DIET REQUIREMENTS.............................................................................................................................................61
MUSCLE EXERCISE CROSS REFERENCE...........................................................................................63
SAMPLE WORKOUT................................................................................................................................65
FLEXIBILITY TEST...................................................................................................................................................67
ONE MINUTE SIT-UP TEST.....................................................................................................................................68
PUSHUP TEST.........................................................................................................................................................69
3 MINUTE STEP TEST.............................................................................................................................................70
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BODY COMPOSITION...............................................................................................................................................70
STRETCHING...........................................................................................................................................73
BENEFITS................................................................................................................................................................73
TYPES OF STRETCHING...........................................................................................................................................73
PRECAUTIONS.........................................................................................................................................................73
YOGA........................................................................................................................................................75
BENEFITS................................................................................................................................................................75
REQUIREMENTS......................................................................................................................................................75
GUIDELINES............................................................................................................................................................75
PREGNANCY............................................................................................................................................77
GENERAL INFORMATION........................................................................................................................................77
AEROBIC TRAINING................................................................................................................................................77
WEIGHT TRAINING.................................................................................................................................................77
TRIMESTER SPECIFIC..............................................................................................................................................78
EXERCISES.............................................................................................................................................................78
NUTRITION.............................................................................................................................................................79
POST PREGNANCY..................................................................................................................................................79
SENIOR FITNESS.....................................................................................................................................81
GENERAL INFORMATION........................................................................................................................................81
AEROBIC TRAINING................................................................................................................................................81
WEIGHT TRAINING.................................................................................................................................................82
NUTRITION.............................................................................................................................................................82
EXERCISE INJURY..................................................................................................................................83
INTRODUCTION.......................................................................................................................................................83
ACUTE INJURY.......................................................................................................................................................83
CHRONIC INJURY....................................................................................................................................................83
OVERUSE INJURIES.................................................................................................................................................83
CHONDROMALACIA AND PATELLOFEMORAL SYNDROME.......................................................................................84
PLANTAR FASCIITIS AND NEUROMAS.....................................................................................................................84
TENDONITIS, ARTHRITIS, BURSITIS........................................................................................................................84
SHIN SPLINTS AND COMPARTMENT SYNDROMES....................................................................................................84
BREATHING REACTIONS.........................................................................................................................................85
ENVIRONMENTAL CONCERNS.................................................................................................................................85
HEAT RELATED INJURIES........................................................................................................................................86
HEAT CRAMPS........................................................................................................................................................86
HEAT EXHAUSTION AND HEAT STROKE.................................................................................................................86
EMERGENCY RESPONSE.........................................................................................................................................86
TEMPERATURE AND HUMIDITY..............................................................................................................................87
HYPOTHERMIA AND FROSTBITE..............................................................................................................................87
IFA FITNESS FORMS...............................................................................................................................89
FITNESS EVALUATION – PART 1.............................................................................................................................89
Medical History.................................................................................................................................................89
FITNESS EVALUATION – PART 2.............................................................................................................................90
Pulmonary Function..........................................................................................................................................90
Respiratory Function.........................................................................................................................................90
Body Composition - Anthropometric Measurements.........................................................................................90
Body Composition – Skinfold Test.....................................................................................................................90
Flexibility Test...................................................................................................................................................90
3-Minute Step Test.............................................................................................................................................90
FITNESS EVALUATION – PART 3.............................................................................................................................91
Muscular Strength Test......................................................................................................................................91
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Postural Assessments.........................................................................................................................................91
DAILY FITNESS INVENTORY...................................................................................................................................92
AEROBIC PROGRESS...............................................................................................................................................93
WORKOUT ROOM PROGRESS SHEET 1....................................................................................................................93
WORKOUT ROOM PROGRESS SHEET 2....................................................................................................................95
PHYSICIAN'S RELEASE FORM..............................................................................................................99
ANATOMY CHART.................................................................................................................................101
REFERENCES AND FURTHER READING............................................................................................103
VERSION HISTORY...............................................................................................................................106
IFA TRAINER CERTIFICATION TEST ANSWER FORM......................................................................107
IFA TRAINER CERTIFICATION TEST QUESTIONS.............................................................................109
CARDIOVASCULAR...............................................................................................................................................109
PHYSIOLOGY........................................................................................................................................................111
KINESIOLOGY.......................................................................................................................................................113
AEROBIC TRAINING..............................................................................................................................................115
WEIGHT TRAINING...............................................................................................................................................117
MUSCLE GROUPS/EXERCISES...............................................................................................................................119
IFA SPORTS NUTRITION CERTIFICATION TEST ANSWER FORM...................................................121
IFA SPORTS NUTRITION CERTIFICATION TEST QUESTIONS.........................................................123
NUTRIENTS PART 1...............................................................................................................................................123
NUTRIENTS PART 2...............................................................................................................................................125
SUPPLEMENTS......................................................................................................................................................127
NUTRITIONAL REQUIREMENTS.............................................................................................................................129
NUTRITIONAL ABUSES..........................................................................................................................................131
CLIENT SCENARIOS...............................................................................................................................................133
MAIL-IN PAYMENT FORM.....................................................................................................................137
Orlando, FL 32828..........................................................................................................................................137
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