Women's Fitnes Program Development
Meet the unique needs of all females, young and old, in health and fitness settings. Women's Fitness Program Development introduces a groundbreaking model for women's health and fitness.
- Build a solid theoretical basis for girls' and women's health and fitness programming.
- Develop programs that take into account how females see the world.
- Find touchstones that motivate clients to achieve a lifetime of fitness.
- Design your classes around women's physical, psychological, social, and emotional needs.
- Learn about appropriate exercises and positions for females at different life stages.
Written by a fitness expert with more than 30 years' experience teaching dance and exercise to girls and women, this book is thoughtful, research-based, and packed with insight. It is a practical resource for instructors, trainers, health care providers-any professional working with girls and women in a health and fitness setting.
Women's Fitness Program Development is divided into four sections: Adolescence, Pregnancy, Postpartum Period, and Menopause. Each section defines terminology; suggests how to set goals and priorities; and provides appropriate exercise components, prescriptions, modifications, and program evaluation strategies.
The text includes the following special features:
- 60 photos illustrating appropriate exercises and positions for different life stages
- Instructions for female-focused exercises, such as strengthening the pelvic floor and centering the body
- Sidebars with practical instructional tips
- 30 forms for screening, assessment, participant worksheets, evaluation, and other program needs
- Examples from current programs focused on girls and women
Ann Cowlin provides information relevant to all stages of the female life cycle. She includes a 10-week creative physical activity curriculum for adolescent girls, detailed explanations of contraindications for exercise and conditions requiring assessment and warning signs in pregnancy, plus exercise guidelines for pregnant women. Cowlin also includes insightful ideas for working with pregnant and parenting adolescent girls. She addresses approaches for dealing with physical conditions resulting from pregnancy, birth, and the extended postpartum period; and she offers sample group fitness sessions for midlife women.
Table of Contents
PrefaceAcknowledgments
Chapter 1 Focusing on Females
- Development of Sex, Gender, and Body Image
- Emphasizing Female Anatomy
- Emphasizing Female Physiology
- The Female Life Cycle
- The Social Nature of Girls and Women
- Current Exercise Models
- Female-Based Exercise Models
- Looking Ahead
- References
Part I Adolescence
Chapter 2 Understanding Female Adolescence
- Defining Adolescence
- Physiology of the Adolescent Girl
- Energy Balance in Adolescence
- Exercise and Disease
- Social Aspects of Adolescent Girls and Physical Activity
- Indications for Fitness Programs for Adolescent Girls
- References
Chapter 3 Goals and Priorities of Fitness Programs for Adolescent Girls
- Describing Adolescent Girls
- Physical Activity and Adolescent Girls' Health
- Defining Goals and Priorities
- Short-Term Goal: Increase Participation in Girl-Centered Fitness Programs
- Medium-Term Goal: Help Girls Develop Active Lifestyles
- Long-Term Goal: Promote Health and Prevent Disease
- First Priority: Safety
- Second Priority: Self-Efficacy
- Third Priority: Community
- Developing Curriculums Based on Girl-Centered Goals
- References
Chapter 4 Program Design for Adolescent Girls
- Physical Activity Interventions
- Core Characteristics of Programs Designed Specifically for Adolescent Girls
- Intake Procedures
- Sample Physical Activity Program for Adolescent Girls, Grades 7 to 10
- Looking Ahead
- References
Part II Pregnancy
Chapter 5 Understanding Pregnancy
- Development of the Prenatal Fitness Field
- Pregnancy-Related Anatomy
- Physiological Changes in Pregnancy
- Characteristics of Pregnancy by Trimesters
- Common Discomforts of Pregnancy and Noninvasive Comfort Measures
- Modifying Exercise Protocols for Pregnancy
- Review of the Prenatal Fitness Field
- References
Chapter 6 Interactions of Exercise and Pregnancy
- Cardiovasculature and Hemodynamics
- Thermoregulation
- Metabolism
- Respiration and Acid-Base Balance
- Biomechanics
- Psychophysiological Interactions
- Fetal Responses
- Pregnancy Outcomes
- References
Chapter 7 Goals and Priorities of Prenatal Fitness Programs
- The Rationale and the Dilemma: Why Are We Training Pregnant Women?
- Setting Goals and Priorities
- First Goal: Promote Healthy Mothers Having Healthy Babies
- Second Goal: Develop Skills for Labor and Birth
- Third Goal: Facilitate a Quick Recovery
- First Priority: Safety
- Second Priority: Effectiveness
- Third Priority: Community
- Practical Application: Turning Research Findings Into Reliable Programs
- References
Chapter 8 Prenatal Program Design
- Intake Procedures for Prenatal Exercise
- Liability Concerns
- Appropriate Exercise Components
- Exercise Prescription
- Formatting Group Fitness Instruction
- Program Evaluation
- Program Design for Pregnant Adolescents
- Looking Ahead
- References
Part III Postpartum Period
Chapter 9 Understanding the Postpartum Period
- Labor and Birth
- Physical Changes for the Postpartum Woman
- Postpartum Anatomy
- Physiological Changes Postpartum
- Health Concerns
- Psychosocial Considerations
- Providing Programs That Meet Postpartum Needs
- References
Chapter 10 Goals and Priorities of Postpartum Fitness Programs
- Setting Goals for Mom
- First Goal for Mom: Assist the Immediate Recovery
- Second Goal for Mom: Restore Bony Alignment and Muscle Balance
- Third Goal for Mom: Promote Physical and Mental Well-Being
- Setting Goals for Baby
- First Goal for Baby: Encourage Interaction With Mom
- Second Goal for Baby: Encourage Interactions With Others
- Third Goal for Baby: Provide Stimulus for Developmental Tasks
- Priorities
- First Priority: Safety
- Second Priority: Effective Activity
- Third Priority: Community
- References
Chapter 11 Postpartum Program Design
- Intake Procedures for Postpartum Exercise
- Six-Week Immediate Recovery Program
- Exercise Components for the Extended Postpartum Period
- Program Formats
- Breastfeeding and Exercise
- Return to a Regular Exercise Program
- Program Evaluation
- Program Design for Adolescent Mothers
- Looking Ahead
- References
Part IV Menopause
Chapter 12 Understanding Menopause
- Defining Menopause
- Physiological Changes Associated With Menopause
- Signs, Symptoms, and Disorders
- Psychosocial Considerations
- Approaches to Midlife Changes
- References
Chapter 13 Goals and Priorities of Midlife Fitness Programs
- Setting Goals for Women's Midlife Fitness
- First Goal: Enhancing the Quality of Life
- Second Goal: Promoting Health and Preventing Disease
- Third Goal: Improving Balance, Posture, and Weight Control
- Setting Priorities
- First Priority: Safety
- Second Priority: Effectiveness
- Third Priority: Advanced Networking
- References
Chapter 14 Program Design for Midlife Women
- Intake Procedures for Midlife Exercise
- Exercise Components, Prescription, and Format for Women's Midlife Fitness Programs
- Description of Exercise Components
- Mood-Enhancing Interactive Strategies
- Sample Midlife Group Fitness Program
- Program Evaluation
- Looking Ahead
- References
About the Author
Audiences
Reference for exercise science faculty and students, midwives and other professionals working with women's health and fitness, health educators, program directors, health and fitness instructors, personal trainers, YMCA/YWCA instructors
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