Fitness: The Complete Guide
Fitness: The Complete Guide
This text is informational only. The data and information contained herein are based upon information from various published and
unpublished sources that repre
...
Fitness: The Complete Guide
Fitness: The Complete Guide
This text is informational only. The data and information contained herein are based upon information from various published and
unpublished sources that represents training, health, and nutrition literature and practice summarized by the author and publisher.
The publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of
this information, nor does it warrant the fitness of the information for any particular purpose. The information is not intended for use
in connection with the sale of any product. Any claims or presentations regarding any specific products or brand names are strictly the
responsibility of the product owners or manufacturers. This summary of information from unpublished sources, books, research journals,
and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or
replace their independent professional judgment. If you have a problem or concern with your health, or before you embark on any health,
fitness, or sports training programs, seek clearance and guidance from a qualified health care professional.International Sports Sciences Association
About the Author | iii
ABOUT THE AUTHOR
Frederick C. Hatfield, MSS, PhD, is co-founder and
president of the ISSA. Dr. Hatfield, (aka “Dr. Squat”)
won the World Championship three times in the
sport of powerlifting and performed a competitive
squat with 1014 pounds at a body weight of 255
pounds (more weight than anyone in history had
ever lifted in competition). Dr. Hatfield’s former
positions include an assistant professorship at the
University of Wisconsin (Madison) and senior vice
president and director of research and development
for Weider Health and Fitness, Incorporated. Dr.
Hatfield was honored by Southern Connecticut State University when they presented
him with the 1991 Alumni Citation Award. He has written over 60 books (including
several best-sellers) and hundreds of articles in the general areas of sports training,
fitness, bodybuilding, and performance nutrition. He has been coach and training
consultant for several world-ranked and professional athletes, sports governing
bodies, and professional teams worldwide. Dr. Hatfield qualified for the 1998 World
Championships in Olympic Lifting and competed in the Masters Division.TABLE OF CONTENTS
Introduction, p. 1
SECTION ONE
ANATOMY AND PHYSIOLOGY, p. 9
1 Metabolism, p. 11
2 Basic Anatomy and Physiology, p. 29
3 Musculoskeletal Anatomy
and Physiology, p. 71
SECTION TWO
KINESIOLOGY AND BIOMECHANICS, p. 113
4 Kinesiology of Exercise, p. 115
5 Biomechanics of Exercise, p. 131
6 Musculoskeletal Deviations, p. 149
7 Muscle Mechanics, p. 161International Sports Sciences Association
SECTION THREE
HEALTH AND PHYSICAL FITNESS, p. 181
8 Strength, p. 183
9 Cardiovascular Training, p. 301
10 Flexibility Training, p. 333
11 Body Composition, p. 359
SECTION FOUR
PROGRAM DEVELOPMENT, p. 381
12 Drawing-In Phase, p. 383
13 Basic Assessment of
Fitness Participants, p. 393
14 Training Principles, p. 415
15 Periodization, p. 459
16 Determining Training Loads, p. 477
SECTION FIVE
NUTRITION, p. 495
17 The Big Picture of Nutrition, p. 497
18 Nutritional Physiology, p. 517
19 Nutritional Science, p. 545
20 Nutritional Coaching, p. 575
SECTION SIX
FITNESS FOR ALL
Topics in Fitness for Special Populations, p. 615
21 Exercise and Older Adults, p. 617
22 Exercise and Adaptive Fitness, p. 627
23 Exercise and Our Youth, p. 635
24 Exercise and Hypertension, p. 641
25 Exercise and Diabetes, p. 647
26 Exercise and Arthritis, p. 653
27 Exercise and Coronary
Heart Disease, p. 659
28 Exercise and Pregnancy, p. 665
29 Exercise and Asthma, p. 671
30 Sports Medicine
in the Trenches, p. 677
31 Basic First Aid, p. 715
References, p. 725
Glossary, p. 737
Index, p. 759INTRODUCTION
TOPICS COVERED IN THIS UNIT
Personal Training
Who Wants Personal Training?
What is a Personal Trainer?
Why is Personal Training Necessary?
What Should a Personal Trainer Know?
ISSA Code of Ethics and Standards
Principles and Purpose
Academic Standards
Professional Standards
THE WHO, WHAT, WHY, AND HOW
OF PERSONAL TRAINING2 | Introduction
Fitness: The Complete Guide
PERSONAL TRAINING
Today’s fitness industry is a multibillion-dollar business.
Personal training is its ever-growing offspring. The roots
of personal training are difficult to pinpoint. Some credit
its origin to be in the 1950s (when personal trainers were
first actively certified), although one could contend that
personal training dates back to the beginning of recorded
history. While the profession and terminology associated
with personal training were not yet in existence, the
concept of optimal health (which is the motivation behind
the profession) was already being touted by ancient
philosophers. Around 400 BC, Hippocrates wrote this:
“Eating alone will not keep a man well; he must also
take exercise. For food and exercise, while possessing
opposite qualities, yet work together to produce health …
and it is necessary, as it appears, to discern the power of
various exercises, both natural exercises and artificial,
to know which of them tends to increase flesh and which
to lessen it; and not only this, but also to proportion
exercise to bulk of food, to the constitution of the patient,
to the age of the individual.”
Of all of the leaders of the United States, Theodore
Roosevelt was one of the strongest presidents, both
physically and mentally. However, he did not start that
way. As a child, Roosevelt was small for his age and quite
sickly. He had debilitating asthma, had poor eyesight, and
was extremely thin. When he was 12 years old, his father
told him,
“You have the mind, but you have not the body, and
without the help of the body, the mind cannot go as far
as it should. You must make the body.”(Morris, 1979).
Roosevelt began spending every day building his body
as well as his mind. He worked out with weights, hiked,
hunted, rowed, and boxed. History can attest: Theodore
Roosevelt’s strength in mind and body contributed to his
strength as the leader of his nation.
Another great leader was U.S. President John Kennedy.
Like Roosevelt, Kennedy acknowledged the benefits of
physical activity for optimal health. He once said,
“Physical fitness is not only one of the most important
keys to a healthy body, it is the basis of dynamic and
creative intellectual activity
[Show More]
