PART I. Human Movement and Phvsiology

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