YMCA water fitness for health

목차 (Table of Contents)

• CONTENTS
• Preface = ⅵ
• Acknowledgments = ⅷ
• Credits = ⅹ
• Part Ⅰ : Program Development and Leadership = 1
• CHAPTER 1 OVERVIEW OF THE YMCA AND THE WATER FITNESS PROGRAM = 2
• What Are YMCAs? = 2
• YMCA Programs = 3
• YMCA Health and Fitness and Aquatics Programs = 6
• YMCA Water Fitness Program Objectives = 7
• CHAPTER 2 LEADERSHIP PRINCIPLES FOR INSTRUCTORS / Mary E. Sanders = 10
• Developing a Positive Teaching Philosophy for Life and Health = 10
• Being a Responsive Instructor = 11
• Being Ethical = 11
• Bibliography = 15
• CHAPTER 3 WATER EXERCISE PROGRAM SAFETY / Shirley Archer = 16
• Pool Regulatory Environment = 16
• Lifeguard Guidelines = 17
• Duty of Care = 18
• Negligence per Se = 18
• Safety Procedures and Prevention = 19
• Other Risk Reducers = 19
• Ensuring Participants' Safety = 21
• Bibliography = 21
• Part Ⅱ : Healthy Lifestyle and Fitness Principles = 23
• CHAPTER 4 HEALTHY LIFESTYLE PRINCIPLES / Carol Kennedy = 24
• Exercise for Healthy Living Recommendations = 26
• Water Exercise and the Health Care Continuum = 27
• Body Image and the Exercise Experience = 28
• Bibliography = 30
• CHAPTER 5 FITNESS PRINCIPLES : Adapted from The YMCA Exercise Instructor Manual = 32
• Exercise Science and Training Principles of Cardiorespiratory Endurance Training = 32
• Anatomy and Biomechanics = 43
• Bibliography = 61
• Part Ⅲ : Fundamentals of Water Exercise = 63
• CHAPTER 6 WHAT RESEARCH REVEALS ABOUT WATER EXERCISE / Mary E. Sanders ; Carol Kennedy ; Nicki E. Rippee = 64
• Review of Water Exercise Literature Up to 1994 = 64
• Review of Water Exercise Literature From 1994 to 1998 = 73
• Conclusion = 83
• Bibliography = 83
• CHAPTER 7 PHYSICAL LAWS AND PROPERTIES OF WATER / Mary E. Sanders ; Mary Curry = 88
• Buoyancy = 88
• Hydrostatic Pressure = 90
• Gravity versus Buoyancy = 91
• Speed, Power, and Force = 93
• Inertia = 94
• Resistance = 96
• Leverage = 98
• Action ／ Reaction = 99
• Bibliography = 100
• CHAPTER 8 FUNDAMENTAL SKILLS AND EXERCISE DESIGN / Mary E. Sanders ; Mary Curry = 102
• All Depths = 102
• Shallow Water = 108
• Deep Water = 111
• Transitional Water = 116
• Bibliography = 118
• CHAPTER 9 SPECIFICITY OF TRAINING AND TRAINING GUIDELINES / Mary E. Sanders = 120
• Cardiorespiratory Fitness and Body Composition = 122
• Muscular Strength and Endurance = 130
• Flexibility and Active Range of Motion = 140
• Weight Management and Healthy Body Composition = 142
• Functional Activities of Daily Living Training = 148
• Bibliography = 151
• Part Ⅳ : Water Fitness Class Design = 155
• CHAPTER 10 DESIGNING A WORKOUT : A "BLUEPRINT" FOR SUCCESS! / Mary Curry = 156
• Components of a Program = 156
• The Class Blueprint = 159
• Music and Movements = 170
• Bibliography = 172
• CHAPTER 11 TEACHING RESPONSIVELY / Mary E. Sanders ; Debbie Miles-Dutton = 174
• Choosing a Teaching Method = 174
• Responsive Teaching = 178
• Checklist for a Smooth Class = 183
• Water Fitness Instructor Survival = 184
• Bibliography = 185
• CHAPTER 12 PROGRESSING YOUR PROGRAMS : EQUIPMENT AND ADVANCED FORMATS / Tatiana Kolovou ; Mary E. Sanders = 186
• Equipment = 186
• Advanced Formats : Sets, Workouts, and Programs = 197
• Bibliography = 205
• Part Ⅴ : Responsive Programs for Participants With Individual Challenges = 207
• CHAPTER 13 FUNCTIONAL TRAINING FOR HEALTHY LIVING ON LAND / Mary E. Sanders ; Cathy Maloney-Hills = 208
• Functional ADL Fitness = 211
• Golden Waves $${ } {TM}$$ as a Sample Functional ADL Program = 212
• Sample Golden Waves Exercise Progressions = 216
• Sample Workout Format = 216
• Bibliography = 221
• CHAPTER 14 EXERCISE CONSIDERATIONS FOR OLDER ADULTS(with adapted excerpts from Active Older Adults in the YMCA : A Resource Manual by Ann Hooke and Mary Zoller) / Cathy Maloney-Hills ; Mary E. Sanders = 222
• Physical Changes Due to Aging = 222
• Benefits of Exercise = 226
• The Unique Benefits of Water Programs for Older Adults = 228
• Exercise Modifications for Older Adults = 229
• Principles of Exercise = 234
• Components of Older Adult Fitness Programs = 235
• Health Screening = 239
• Exercise Safety and Injury Prevention = 239
• Bibliography = 241
• CHAPTER 15 GUIDELINES FOR WORKING WITH SPECIAL POPULATIONS / Cathy Maloney-Hills ; Mary E. Sanders = 242
• Your Role as Water Fitness Instructor = 243
• Common Terms = 244
• Orthopedic Conditions = 246
• Neurological Conditions = 263
• Cardiovascular-Respiratory Diseases = 267
• General Medical Conditions = 270
• Bibliography = 276
• CHAPTER 16 FUNCTIONAL ADL FIELD ASSESSMENTS / Mary E. Sanders ; Cathy Maloney-Hills = 278
• Static Balance = 280
• Dynamic Balance = 280
• 8-Foot-Up-and-Go = 282
• 6-Minute Walk = 283
• 30-Second Chair Stand = 284
• Arm Curl = 284
• Chair Sit-and-Reach = 285
• Back Scratch = 285
• Stair Climb = 286
• Bibliography = 286
• APPENDIX A PROGRAM FORMS = 288
• APPENDIX B ADDITIONAL WORKOUTS = 300
• APPENDIX C POOLSIDE CUE CARDS = 318
• Glossary = 346
• Index = 350
• About the Editor = 354
• Contributing Editors = 355