v Chapter 7. Training for Mobility Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 148 Common Mobility-Related Terms and Concepts....................................................................... 149 Factors Influencing Mobility and Flexibility ............................................................................... 149 Warm-Up and Cool-Down Purpose and Recommendations ..................................................... 151 Stretching Types......................................................................................................................... 152 Prehab........................................................................................................................................ 155 Stretching Recommendations and Precautions......................................................................... 156 Low Back Pain Causes ................................................................................................................ 157 Techniques for Assessing Posture.............................................................................................. 159 Low Back Pain Prevention and Treatment................................................................................. 160 A Case Against Sit-Ups ............................................................................................................... 163 Exercises and Stretches for Low Back Pain ................................................................................ 164 Chapter 8. Exercise Programming Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 169 Components of Physical Fitness................................................................................................. 169 Physical Activity Guidelines ....................................................................................................... 170 Fitness Testing............................................................................................................................ 172 Scheduling the Physical Activity Guidelines............................................................................... 173 Intensity, Volume and Frequency .............................................................................................. 174 Other Exercise Programming Variables ..................................................................................... 175 Stimulus-Recovery-Adaptation Curve........................................................................................ 178 Designing a Comprehensive Exercise Program.......................................................................... 179 3 Steps of Program Design......................................................................................................... 180 Top 10 Takeaway Points ............................................................................................................ 184 Appendix A: Glycemic Index and Glycemic Load for Common Foods ................................................ 188 Appendix B: Percent Body Fat Charts Waist Circumference Chart based on BodPod Results for Males.............................................. 190 Waist Circumference Chart based on BodPod Results for Females .......................................... 192 Appendix C: Meal Planning Made Easy Recommended Timing of Specific Food Groups ........................................................................ 194 Recommended Serving Size per Food Group ............................................................................ 194 Fruit Group Examples................................................................................................................. 195 Vegetable Group Examples........................................................................................................ 195 Grain Group Examples ............................................................................................................... 196 Protein Group Examples ............................................................................................................ 196 Dairy Group Examples................................................................................................................ 197 Sample Meal Plan ...................................................................................................................... 198 Meal Plan Made Easy Template................................................................................................. 199
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