prescription 175 shaping 126-127 variation in 185 muscular programs beginner 186 calisthenics 187 core training 163-173 flexibility 153-162 for injuries 150-151 muscular strength and endurance 174-182 weight training 188
N National Weight Control Registry (NWCR) 228229 neck check 55 neck stretch 153 nutrition. See also weight control for athletes 192-193 from carbohydrate 196-201 energy and 194-195, 210-211, 220 from fat 202-205 keys to 231 from minerals 212, 218 from protein 206-210, 221-222 supplements 213, 216-218 vegetarianism and 207 from vitamins 212-217 NWCR. See National Weight Control Registry
O older adults 251 1-repetition maximum (1RM) 103, 175 opposing muscle groups 178 osteoporosis 152, 251-252 outdoor activity 61 outer-hip stretch 158 outlook 290 overload 44, 133, 266 overtraining 136, 260-261, 268
P pain 248-249, 271-272 performance diet 197, 203, 206 physical activity benefits 2-8, 19, 98-99, 241, 292-293 exercise v. 10 guidelines 9, 236 meaningful 236-237 outdoor 61 risks 241 warning signs 242-243 weight control and 223-227 physiological age 288 Pilates exercises 171-173, 276 polyunsaturated fat 203-204 posture 127 potential 270 power 98, 115-116, 128t preexercise medical examination 240-241 pregnancy 252 prime movers 131 progression 54-56, 266
protein 206-210, 221-222 psychological flexibility 290 pull-down 177 pulls, muscle 247 push-up 167, 169 push-up test 128t
Q quad and ankle stretch 158 quality of life, environment and 302
R range of motion 112, 114 rating of perceived exertion (RPE) 46-47 RATPOD. See Ride Around The Pioneers in One Day readiness 265-266 red walking program 72-73 relationships 290 repetition maximum (RM) 103, 127, 175 research studies 262-264 resistance training. See muscular fitness training respiration 28-29 respiratory system 19 reversibility 270 ribosomes 107-108 RICES approach 246 Ride Around The Pioneers in One Day (RATPOD) 59 RM. See repetition maximum RNA 106-108 RPE. See rating of perceived exertion running activity selection 58, 62 in jog–run programs 68-69, 78-83 technique 91 test 26
S sarcomeres 112 sarcopenia 100 saturated fat 203-204 seated row 167 seated row with resistance band 180 self-concept 7 self-esteem 7 senior stage 296, 301 shaping 126-127 shin pain 248 shoes 89 shoulder and arm stretch 153 shoulder endurance 177 shoulder muscles 167-168 shoulder stretch 154 side bend 173 side-bend stretch 155 side trunk lift 165 simple sugars 196, 201 sit and reach 128t sitting groin stretch 158 sit-up test 128t skating 60 skeletal muscles 11, 19, 22
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