Contents
1. Introduction
a. What Is Weight Training?
b. What Is Wellness?
c. Goal Setting
d. Assessment
e. Basic Muscle Anatomy
f. F.A.Q.
2. Fitness Center Basics
a. Medical Clearance
b. Proper Attire
c. Safety and Spotting
d. Lifts Where a Spotter Should Not be Used Are
e. Techniques of a Good Spotter Are
f. Injury Prevention
g. Etiquette in the Fitness Center
h. Breathing Techniques
3. Before and After Exercise
a. Having a Plan
b. Warming Up
c. Conditioning
d. Cooling Down
e. Stretching
4. Developing a Program
a. The Overload Principle
b. The Principle of Progression
c. F.I.T.T. Principle
d. Free Weights or Machines?
e. Program Development Guidelines
f. Sample Programs
g. Additional Exercises
5. Basics of Nutrition
a. Essential Nutrients
b. Energy Balance
c. Determining Desired Body Weight According to Percent Body Fat
d. Evaluating Personal Dietary Intake
e. How to Understand and Use the Nutrition Facts Label
f. The Nutrition Facts Label—An Overview
6. Appendices
a. Get Fit Worksheets
b. S.M.A.R.T. Goals Worksheet
c. Workout Record Log
d. Cardiorespiratory Exercise Log
