CONTENTS Foreword Preface Acknowledgments Introduction PART ONE Theoretical Knowledge for Health and Fitness 1 The Skeletal System Introduction Common anatomical terms Bone The effects of exercise on bone The skeleton Example questions Further reading 2 Joints Introduction Basic types of joint The effects of exercise on joints The effects of pregnancy on joints Example questions Further reading 3 The Muscular System Introduction Types of muscle Skeletal muscles Muscle contraction Types of muscle fiber Types of muscle contraction The roles of muscle in the body Planes of movement Muscle and movement Major muscles: their location and available movement The effects of exercise on muscle Example questions Further reading 4 Cartilage, Ligaments and Tendons Introduction Cartilage Ligaments Tendons The effects of exercise on cartilage, ligaments and tendons Example questions Further reading 5 The Nervous and Endocrine Systems Introduction Overview of the nervous and endocrine systems The nervous system The endocrine system Example questions Further reading 6 Energy Systems Introduction Energy systems for muscular contraction Interaction of energy systems Example questions Further reading 7 The Heart and the Circulatory System Introduction The cardiopulmonary system Blood The circulatory system Blood pressure and exercise The effects of exercise on the heart The effects of exercise on the circulatory system Key cardiovascular differences between special population groups Example questions Further reading 8 The Respiratory System Introduction The respiratory system The effects of smoking on the respiratory system The effects of exercise on the respiratory system Key respiratory differences between special population groups Example questions Further reading 9 Core Stability Introduction Core stability Mechanisms of stabilization Neutral position or zone Contraction of the transversus abdominis (TA) Typical core stability exercises Exercise guidelines Example questions Further reading 10 Components and Principles of Fitness Introduction Definitions of fitness Components of physical fitness Factors influencing physical fitness Principles of fitness Health risks of inactivity Example questions Further reading PART TWO Practical Application of Health and Fitness 11 Screening for Exercise and Safety Issues Introduction Screening for exercise Risk stratification Health and safety issues Child protection Example questions Further reading 12 Behavioral Change and Goal Setting Introduction Exercise psychology Behavioral change Motivation Goal setting Healthy eating Example questions Further reading 13 Components and Induction of an Exercise Session Introduction Components of an exercise session Warm-up Conditioning phase Cardiovascular training Resistance training Flexibility training Periodization Recording exercise programs Induction sessions Example questions Further reading 14 Monitoring Exercise Intensity Introduction Exercise intensity Monitoring cardiovascular intensity Monitoring resistance intensity Example questions Further reading 15 Free-weight and Resistance Machine Exercises Introduction Free-weight and resistance exercises Example Questions: Answers for Revision Appendices Index Fitness.