Chapter 1: Important paperwork Health History Waiver Chapter 2: Introduction to Fitness Guide Chapter 3: Assessment Mass Testing Data Sheet Cardiorespiratory Field Tests Cooper's 12-minute run VO2 Max Cooper 1.5-mile run/walk test Cardiorespiratory Testing 12-minute run/walk test 12-Minute Run Test Cardiorespiratory Fitness Tests 1.5-Mile Run Cardiorespiratory Test Muscular Strength Test Handgrip dynamometer test 1 RM bench press test Muscular Endurance Testing One-minute bent knee sit-up test One-minute pushup test Curl-up test Muscular Strength Test Handgrip dynamometer test 1 RM bench press test Muscular Endurance Testing One-minute bent knee sit-up test One-minute push-up test Curl-up test Protocol for Flexibility Testing Sit-and-reach testing Shoulder extension Trunk extension Waist-to-Hip Ratio Estimates Health Risk Are you an apple or a pear? Calculating your waist-to-hip ratio Body Mass Index (BMI) Chapter 4: Modes of Training Cardiorespiratory Training Target heart rate training zones Rate of perceived exertion scale Recommended cardiorespiratory exercise intensities Muscular Strength and Endurance Maintenance phase Flexibility Types of Flexibility Chapter 5: Training Log Chapter 6: Nutrition Serving Sizes Nutrition Tips Did You Know? Estimated Energy Requirement Chapter 7: Nutritional Log Food Journal Appendix A: Glossary of Exercise Terms.