Автор: EuropeActive Название: EuropeActive's Foundations for Exercise Professionals Издательство: Human Kinetics Год: 2015 ISBN: 978-1450423779 Язык: English Формат: pdf Размер: 13,1 mb Страниц: 352
The European Register of Exercise Professionals (EREPS) uses the EuropeActive standards to ensure that exercise professionals are qualified to offer safe and effective fitness programmes to their clients all across Europe. EREPS provides consumers, employers and partners in medical professions with confidence so that registered trainers are competent and work to support its Code of Ethical Practice, which defines the rights and principles of exercise professionals. Referencing the EuropeActive standards to each trainer and being registered mean that they have met the minimum standards of good practice and that they are committed to raising the standards of their skills and professional status through a process of lifelong learning.
EREPS is regulated by the EuropeActive Standards Council using the official European Qualifications Framework, which describes the knowledge, skills and competencies exercise professionals need to achieve for registration.
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 Fernandez-Gonzalo, lose Antonio de Paz and Fernando Naclerio Three Energy Systems That Produce ATP 41 ? Oxygen Uptake, VQ2max 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 Rtness 55 ? Relationship Among Physical Activity and Exercise, Health-Related Rtness 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 Elvis A. Carnero and Manuel A. Giraldez Garcia Hierarchical Organisation for the Study of Body Composition 128 ? Body-Composition Measurement 129 ? BIA and Anthropometry 130 ? Factors Affecting Body Composition 132 ? Conclusion 134 11. Warm-Up and Cool-Down 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 Ian Jeffreys Homeostasis in the Body 141 ? General Adaptation Syndrome 142 ? Conclusion 149
PART III Lifestyle Management
13. Promoting Physical Activity and Health 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 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 Safety
15. Safe and Effective Exercise 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 Sim6es 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 Professionals
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 Enhanct 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 c 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 Usi 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 29' 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 Europe Active 339
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