Water Aerobics for Fitness and Wellness

This completely revised and updated second edition offers the latest information for obtaining and maintaining wellness through water aerobics. Full of photos and illustrations, the book is appropriate for water aerobic classes or activity programs in colleges and universities, health/fitness clubs, and health promotion programs in general. Since most theoretical information is often overlooked, the use of this text will provide an excellent resource guide to all participants.

Why Water Aerobics?

1

(6)

Physical Fitness

2

(1)

Water Aerobics

2

(1)

Water Aerobic Research

3

(1)

Advantages of Water Aerobics

3

(1)

Benefits of a Water Aerobics Fitness Program

4

(1)

Notes

5

(2)

Fitness Assessment

7

(18)

Fitness Assessment Battery

8

(1)

Cardiorespiratory Endurance

9

(2)

1-Mile Walk Test

10

(1)

Muscular Strength and Endurance

11

(4)

Determining Strength

12

(1)

Muscular Endurance Testing

12

(1)

Bench Jump

12

(1)

Modified Dip

12

(1)

Modified Push-Up

13

(1)

Bent-Leg Curl-Up

13

(1)

Abdominal Crunch

14

(1)

Interpreting the Strength Test

15

(1)

Muscular Flexibility

15

(3)

Assessment of Flexibility

16

(1)

Modified Sit-and-Reach Test

16

(1)

Total Body Rotation Test

17

(1)

Interpretation of Flexibility Tests

18

(1)

Body Composition

18

(6)

Skinfold Thickness

20

(1)

Body Mass Index

21

(3)

Notes

24

(1)

Water Aerobics Fitness Programming

25

(18)

Basic Principles of Water Exercise

26

(2)

General Training Principles

26

(1)

Overload

26

(1)

Specificity

26

(1)

Hydrodynamic Principles

26

(1)

Buoyancy

26

(1)

Drag

27

(1)

Frontal Resistance

27

(1)

Acceleration

27

(1)

Levers

27

(1)

Action and Reaction

27

(1)

Inertia

28

(1)

Special Considerations for Water Aerobics

28

(4)

Balancing Muscle Groups

28

(1)

Body Alignment and Abdominal Stabilization

29

(1)

Water Temperature

30

(1)

Arms In Versus Arms Out

30

(1)

Music

30

(1)

Injury Prevention

31

(1)

Listening to Your Body

31

(1)

Water Exercise and Cramps

31

(1)

Water Aerobics and Pregnancy

31

(1)

The Water Aerobics Class

32

(7)

Setting Realistic Fitness Goals

32

(1)

Warm-up Phase

32

(2)

Aerobic Phase

34

(1)

Intensity of Exercise

34

(1)

Mode of Exercise

35

(1)

Duration of Exercise

35

(2)

Frequency of Exercise

37

(1)

Tempo

38

(1)

Pacing

38

(1)

Toning Phase

38

(1)

Flexibility

39

(1)

Special Equipment

39

(1)

Water Mitts

40

(1)

Dumbbells

40

(1)

The Importance of Fun

40

(1)

Notes

41

(2)

Shallow- and Deep-Water Exercise

43

(46)

Shallow-Water Aerobic Exercise

44

(1)

Pool Surface

44

(1)

Footwear

44

(1)

Contact with Bottom of Pool

44

(1)

Safety Techniques

44

(1)

Deep-Water Aerobic Exercise

45

(2)

Equipment

45

(1)

Safety Techniques

46

(1)

Body Alignment and Abdominal Stabilization

46

(1)

Warming-up for Deep Water

46

(1)

Shallow- and Deep-Water Aerobic Exercises

46

(1)

Sample Class Sequence: Shallow-Water Aerobics

47

(2)

Exercise Tips

49

(1)

Shallow-Water Exercises

49

(29)

Sample Class Sequence: Deep-Water Aerobics

78

(1)

Deep-Water Exercises

79

(9)

Notes

88

(1)

Nutrition for Wellness

89

(12)

Essential Nutrients

90

(2)

Carbohydrates

90

(1)

Fats

90

(1)

Proteins

91

(1)

Vitamins

91

(1)

Minerals

91

(1)

Water

92

(1)

A Balanced Diet

92

(5)

Recommended Dietary Allowances and Daily Values

92

(1)

Food Guide Pyramid

93

(1)

Antioxidants: Free Radical Combatants

93

(4)

Eating Disorders

97

(2)

Anorexia Nervosa

97

(1)

Bulimia Nervosa

98

(1)

Dietary Guidelines for North Americans

99

(1)

A Lifetime Commitment to Good Nutrition

100

(1)

Notes

100

(1)

Weight Management

101

(20)

Tolerable Weight

102

(1)

Principles of Weight Management

103

(3)

Exercise: The Key to Successful Weight Management

106

(2)

Designing Your Own Weight-Loss Program

108

(4)

Estimating Your Caloric Intake

108

(3)

Monitoring Your Diet With Daily Food Logs

111

(1)

Tips for Behavior Modification and Adherence to a Lifetime Weight Management Program

112

(2)

In Conclusion

114

(5)

Notes

119

(2)

A Healthy Lifestyle Approach

121

(24)

Diseases of the Cardiovascular System

122

(10)

Risk Factors

124

(1)

Physical Inactivity

124

(1)

High Blood Pressure (Hypertension)

125

(1)

Excessive Body Fat (Obesity)

125

(1)

Abnormal Cholesterol Profile

125

(2)

Elevated Triglycerides

127

(1)

Elevated Homocysteine

128

(1)

Diabetes

128

(1)

Abnormal Electrocardiograms (ECGs)

129

(1)

Tobacco Use

129

(1)

Stress

130

(2)

Personal and Family History

132

(1)

Age and Gender

132

(1)

Cancer

132

(6)

Guidelines for Cancer Prevention

133

(1)

Dietary Changes

133

(2)

Abstaining From Tobacco

135

(1)

Avoiding Excessive Sun Exposure

135

(1)

Monitoring Estrogen, Radiation Exposure, and Potential Occupational Hazards

136

(1)

Physical Activity

136

(1)

Early Detection

136

(1)

Other Factors

136

(1)

Warning Signals

137

(1)

Chronic Obstructive Pulmonary Disease

138

(1)

Accidents

138

(1)

Spiritual Well-Being

138

(1)

Substance Abuse

139

(1)

Alcohol

139

(1)

Marijuana

139

(1)

Cocaine

140

(1)

Sexually Transmitted Diseases

140

(3)

HIV/AIDS

140

(1)

Guidelines for Preventing STDs

141

(2)

Notes

143

(2)

Bibliography

145

(8)

Appendices

A Health History Questionnaire

147

(2)

B Personal Fitness Profile: Pre-Test

149

(2)

C Personal Fitness Profile: Post-Test

151

(2)

Index

153

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The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

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Water Aerobics for Fitness and Wellness

Summary

Table of Contents

Supplemental Materials