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TitleYour personal trainer
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Table of Contents
                            Your Personal Trainer
		1— Self-Test Your Fitness Level
			Where You've Been
			Where You Are
			Body Composition
				Body Weight
				Percent Body Fat
				Measuring Your Body Fat Using Skinfold Measurements
				Measuring Your Body Fat Using Tape Measurements
			Strength Testing
				Testing Muscular Endurance
				Testing Muscular Strength
			Cardiovascular Endurance Testing
				One-Mile Walk/Run Test
				Step Test
			Posture and Flexibility
				Posture Assessment
			What Do You Do with Your Test Results?
			Flexibility Check Sheet
				Shoulders (Outward Rotation)
				Shoulders (Inward Rotation)
				Low Back
				Front of Hips (Hip Flexors)
				Back of the Thighs (Hamstrings)
				Front of Thighs (Quadriceps)
				Calves and Ankles
				Shins and Ankles
		2— Set a Planned Course of Action
			Are You Training for Health or Fitness?
			Describe and Record Your Goals
				Writing Goals
				Identifying Your Fitness Goals
				Goal-Setting Checklist
			Balance Your Workouts
			Schedule Your Workouts
			Periodization Made Easy
				Principles of Periodization
				Comparing Athletes to Fitness Enthusiasts
				Periodization Model for Health and Fitness
				Case Study: From Theory to Your Program
				Implementing Periodized Fitness
				Tracking Your Periodized Program
			Reality Check
		3— Target the Right Equipment
			Working out at the Gym
			Working out at Home
				Creating a Home Gym
				Locate the Right Exercise Space
			Home Equipment Purchases
				Aerobic Equipment
				Strength Equipment
			Equipment Essentials: The Final Word
		4— Optimize Your Flexibility
			Benefits of Stretching
				Better Posture
				Increased Range of Motion
				Development of Functional Flexibility
				Injury Prevention
				Increased Blood Supply, Nutrients, and Joint Synovial Fluid
				Reduced Muscle Soreness
				Personal Enjoyment, Relaxation, and Reduced Stress
			Anatomy and Types of Stretch
				Anatomy of Stretch
				What Is Being Stretched during Flexibility Training?
			How the Nervous System Influences Stretching Results
				Types of Stretch
				How Flexibility Is Gained
				PNF Stretching
				Type of Stretching That Works Best
			Brooks's Best Way to Stretch
				Warm up before You Stretch
				Stretching Right
			When to Stretch
				Stretch during Strength Training
				Sport-specific Stretching
				When Not to Stretch
			Brooks's Top 15 Stretches (and How to Do them)
				Stretch 1— Arm Pull-Back
				Stretch 2— Overhead Triceps/Shoulder Stretch
				Stretch 3— Arm-Across Shoulder Stretch
				Stretch 4— Arm Press-Down Stretch
				Stretch 5— Arm Press-Down/Inner Thigh Stretch
				Stretch 6— Outer Hip Push-Away Stretch
				Stretch 7— Quad/Hip Flexor Stretch
				Stretch 8— Standing Hip Flexor Stretch
				Stretch 9— Standing Hamstrings Stretch
				Stretch 10— Standing Gluteal Stretch
				Stretch 11— Standing Calf Stretch
				Stretch 12— Shin Stretch
				Stretch 13— Back Curl Stretch
				Stretch 14— Back Arch (or Extension) Stretch
				Stretch 15— Lateral Head Tilt Stretch
		5— Strengthen Your Heart
			Benefits of Aerobic Training
			How the Aerobic System Works
				Energy for Cardiovascular Conditioning
				Moving along the Energy Spectrum
			Warming up and Cooling down
				Warming up
				Cooling down
				Postexercise Glow
			Training Aerobically
				Know Your Steady Rate
				Do the Right Aerobic Activity
				How Often, How Long, and How Hard
			Gauging Your Efforts
				Talk Test
				Rating of Perceived Exertion
				Measuring Heart Rate
				Finding Your Target Heart Rate (THR)
				What's the Perfect Effort?
			The Top Aerobic Exercise
		6— Push Your Anaerobic Limits
			Benefits of Interval Training
			Ins and Outs of Interval Training
				Steady-Rate Pace
				How Interval Training Works
			Maximizing Fat and Calorie Burning
				Do You Burn More Fat When You Go Slow?
				What's the Best Level of Effort for Burning Fat and Losing Weight?
				Why Interval Training Maximizes Calories Burned
			Top Interval Training Models
				Interval Training Concepts and Terminology
				Speed Play
				Health and Fitness Interval Training Model
				Performance Interval Training Model
				Recovery after Interval Training Efforts
		7— Lift for Strength and Muscle Definition
			What Strength Training Is, and Isn't
			Benefits of Strength Training
				Lose Fat and Control Your Weight
				Improve Your Personal Appearance
				Get Stronger and Reduce Your Risk of Injury
				Have Strong, Healthy Bones
				Stay Healthy
			Putting Strength Training Myths to Rest
				Will I Get Big, Bulky Muscles If I Strength Train?
				Is It Easier for Some People to Build Muscle and Get Stronger?
				Do Some Machines or Kinds of Weight Equipment Develop Long, Lean Muscles?
				How Long before I Feel Stronger and See Changes?
				What Happens to My Muscles When I Get Stronger?
				How Do I Get Muscle Definition?
				Do My Muscles Turn to Fat If I Stop Strength Training?
				Does Strength Training Spot-Reduce Problem Areas?
				Should I Get in Shape before I Start Lifting Weights?
				Do I Have to Spend Hours Training to Get Results?
				Should a Woman's Strength Program Differ from a Man's?
			Planning Your Strength Program
				Amount of Weight (or Resistance)
				Starting Weight
				Number of Repetitions
				Number of Sets
				Frequency of Strength Workouts
				Number of Exercises
				Workout Length
				Exercise Order
				Rest between Sets
				Time between Strength Workouts
				Increasing Weight
			Lifting Technique
				Lift with Control and Full Range of Motion
				Breathe Correctly
			Brooks's Top 15 Strength Exercises (and How to Do Them)
				Strength Exercise 1— Supine Dumbbell Press
				Strength Exercise 2— Kneeling High-Elbow, One-Arm Row
				Strength Exercise 3— Standing Squat
				Strength Exercise 4— Seated Press Overhead
				Strength Exercise 5— Sidelying Lateral Abdominal Curl
				Strength Exercise 6— Standing Biceps Curl
				Strength Exercise 7— Seated Leg Extension
				Strength Exercise 8— Prone Spinal Extension
				Strength Exercise 9— Prone Leg Curl
				Strength Exercise 10— Reverse Abdominal Curl
				Strength Exercise 11— Standing Lateral Raise
				Strength Exercise 12— Prone Reverse Hip Lift
				Strength Exercise 13— Standing Unilateral Heel Raise
				Strength Exercise 14— Supine Unilateral Triceps Press
				Strength Exercise 15— Sidelying Rotator Cuff Series (three key exercises from one position)
		8— Cross-Train for Variety (and Results!)
			Types of Cross-Training
				Cross-Training between Components of Fitness
				Cross-Training within Components of Fitness
			Getting Started in Cross-Training
			Using Cross-Training
			Targeted Cross-Training
			Sample Cross-Training Plan
		9— Build in Rest and Recovery
			Repairing and Building Your Body
			Types of Active Recovery
			Avoiding Overtraining
			Identifying Overtraining
				Using Heart Rate as an Indicator of Overtraining
				Avoiding Overtraining with Sensible Progression
			Recovering from Overtraining
			Knowing When to Quit
			Last Words on Overtraining
		10— Fuel Your Workouts
			Eating for Exercise
			Computing Your Calories
				Estimating Your Daily Calorie Requirement
				Estimate Your Daily Caloric Range Using Lean Body Mass
				Identify Correct Food Portion Size by Using a Food Scale
				How to Read Food Labels
			Knowing What to Eat
				Ratio of Carbohydrates, Fats, and Protein
				Building Muscle Safely and Sensibly
				Protein Sources
			How to Eat before, during, and after Workouts
				What to Eat before Your Workout (and When!)
				What to Eat during Your Workout
				What to Eat after Your Workout (and When!)
				Sport Drinks and Water Intake
				Steps to Help You Eat Right
			Monitoring Your Eating Habits
		11— Muscle Endurance and Maximum Strength
			Overview of the Plan
				Phase I— Muscular Endurance
				Phase II— Muscular Strength and Hypertrophy (Level 1)
				Phase III— Muscular Strength and Hypertrophy (Level 2)
				Phase IV— Optimizing Hypertrophy and Strength
			Do High Repetitions Work?
			Designing Strength Programs that Work
				Case Study 1— Olympic Lifter
				Case Study 2— Middle-Aged Adult
			Making the Most of Your Strength Workouts
		12— High-Intensity Strength Training
			Breakdown Training
			Pyramid Training
			Assisted Training or Forced Reps
			Negative Training
			Super Slow Training
			Super Set Training
			The High-Intensity Training Edge
		13— Peak to Compete
			Team and Individual Anaerobic Sports
			Sport Conditioning Circuit
				Sport Conditioning Equipment
				Sport Conditioning Circuit Overview
				Sport Conditioning Circuit: Station by Station
			Endurance Sport Training
				Endurance Sport Training Program
				Strength Training for the Endurance Athlete
		14— Design Your Own Program
			Determining Your Goals
				Goal Categories
				Sample Workout
			Ten Steps to Program Design
				Step 1— Information Gathering
				Step 2— Balanced Physical Programming
				Step 3— Cardiovascular Conditioning
				Step 4— Muscular Strength and Endurance Conditioning
				Step 5— Flexibility Training
				Step 6— Active Rest
				Step 7— Cross-Training
				Step 8— Awareness of Special Needs
				Step 9— Success and Adherence
				Step 10— The Reality Factor
		15— Track Your Progress
			Reassessing Your Fitness Level
				When to Test and Retest
				Tracking Your Progress
				Using Performance Graphs
			Week-at-a-Glance Workout Log
			Calculating Your Percent Improvement
			How to Maintain Your Fitness Gains
				Maintaining Cardiovascular Fitness
				Minimal Quantities of Cardiovascular Exercise
				Health or Performance?
				Maintaining Muscular Endurance, Strength, and Power
				Maintaining Flexibility Gains
			Regaining Fitness
			Taking Your Fitness to the Next Level
				Reevaluating Your Goals
				Adjusting Your Workouts
			Nutritional Software
			Reading Material

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