ESSA’s Student Manual for Exercise Prescription, Delivery and Adherence
- 1st Edition - November 15, 2019
- Authors: Jeff S. Coombes, Nicola W. Burton, Emma M. Beckman
- Language: English
- Paperback ISBN:9 7 8 - 0 - 7 2 9 5 - 4 2 7 0 - 8
- eBook ISBN:9 7 8 - 0 - 7 2 9 5 - 8 6 5 7 - 3
- eBook ISBN:9 7 8 - 0 - 7 2 9 5 - 8 6 5 8 - 0
Endorsed by Exercise & Sports Science Australia (ESSA) ESSA is a professional organisation which is committed to establishing, promoting and defending the career paths of… Read more
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ESSA is a professional organisation which is committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners. s
ESSA’s Student Manual for Exercise Prescription, Delivery and Adherence
is a unique text that covers not only how to write and deliver exercise programs, but also how to support and enable people to stick to them for better health and wellbeing.Expert academic authors Jeff Coombes, Nicola Burton and Emma Beckman have precisely mapped the contents to Australian essential professional standards, making this text suitable for students of all ESSA-accredited degree and postgraduate courses wanting to gain accreditation in exercise science and exercise physiology.
The text combines theory and practical exercises to boost competency and confidence. It covers everything students need to know, from required foundational knowledge of biomechanics, functional anatomy, physiology and associated psychology and how to apply that to create, deliver, and support safe and effective exercise.
- Current exercise/physical activity guidelines (including for weight loss, young children and adolescents, pregnancy and older individuals)
- Contemporary approaches to exercise prescription (e.g. use of autoregulation and repetitions-in-reserve to prescribe resistance training)
- Comprehensive step-by-step suite of exercises for all body parts
- Practical activities to understand and experience high intensity interval training
- Evidence-based behaviour change frameworks to understand and promote exercise adherence with accompanying practical activities
- Relevant to ESSA accreditation standards for Exercise Scientists, Sport Scientists and Exercise Physiologists in Australia
- Includes an eBook with purchase of the print book
- Cover image
- Title page
- Table of Contents
- Copyright
- Foreword
- Preface
- About the editors
- Acknowledgements
- Contributors
- Reviewers
- List of Tables
- List of Illustrations
- Section 1. Exercise Programming
- Introduction
- Definitions
- 1. Introduction to exercise programming
- Introduction
- 1. Role of accredited exercise scientists (AESs)
- Activity 1.1 Accredited exercise scientist scope of practice
- 2. Exercise, physical activity and sedentary behaviour
- Activity 1.2 Exercise prescription and physical activity advice
- 3. Exercise benefits
- Activity 1.3 Personal beliefs on exercise benefits
- 4. Exercise risks
- Activity 1.4 Common exercise risks
- Activity 1.5 Individual exercise risks
- 5. General principles of exercise prescription
- Activity 1.6 General principles of exercise prescription
- References
- 2. Designing an exercise program
- Introduction
- 1. Principles of aerobic exercise prescription
- 2. Principles of resistance exercise prescription
- 3. Principles of flexibility exercise prescription
- 4. Other exercise types
- 5. Advice to reduce sedentary behaviour
- Activity 2.1 Different types of exercise
- 6. Interval training
- Activity 2.2 Calculate aerobic exercise intensity
- Activity 2.3 Interval training session
- 7. The exercise session
- Activity 2.4 Exercise risks
- Activity 2.5 The exercise session
- Activity 2.6 Exercise programming for an apparently healthy individual – A
- Activity 2.7 Exercise programming for an apparently healthy individual – B
- References
- 3. Exercise programming for healthy populations with special considerations
- Introduction
- 1. Exercise programming for weight loss
- Activity 3.1 Exercise programming for weight loss
- Activity 3.2 Exercise programming for weight loss
- 2. Exercise programming for during and after pregnancy
- Activity 3.3 Exercise programming for during and after pregnancy
- Activity 3.4 Exercise programming for after pregnancy
- 3. Exercise programming for older individuals
- Activity 3.5 Exercise programming for older individuals
- Activity 3.6 Exercise programming for older individuals
- 4. Exercise programming for children and adolescents
- Activity 3.7 Exercise for a child
- Activity 3.8 Exercise programming for an adolescent
- References
- Section 2. Exercise Delivery
- Introduction
- Definitions
- Suggested learning approach
- 4. Aerobic exercise
- Introduction
- Activity 4.1 Modes of aerobic exercise
- Activity 4.2 Walking for exercise: Including walk-to-run speed
- Activity 4.3 Achieving, maintaining and monitoring aerobic exercise intensity
- Activity 4.4 High-intensity interval exercise
- Activity 4.5 Sprint interval exercise
- Activity 4.6 Home-based aerobic exercises
- References
- 5. The trunk
- Introduction
- Anatomy
- Exercise 5a: Prone bridge
- Exercise 5b: Side bridge
- Exercise 5c: Bird dog
- Exercise 5d: Pallof press
- Exercise 5e: Abdominal crunch
- Exercise 5f: Oblique crunch
- Exercise 5g: Back extension
- Activity 5.1 Progressing trunk exercises
- Activity 5.2 Abdominal bracing
- References
- 6. The chest
- Introduction
- Anatomy
- Exercise 6a: Bench press
- Activity 6.1 Questioning bench press prescription
- Activity 6.2 The sticking point
- Exercise 6b: Push-up
- Activity 6.3 Progressing the push-up
- Exercise 6c: Fly
- Activity 6.4 Case study—chest exercises
- References
- 7. The shoulder and arm
- Introduction
- Anatomy
- Mobilising and stabilising the shoulder: Pre-lifting ideas
- Exercise 7a: Shoulder press
- Activity 7.1 Research corner—overhead movements of the shoulder
- Exercise 7b: Upright row
- Exercise 7c: Lateral raise
- Exercise 7d: Front raise
- Exercise 7e: Shrug
- Activity 7.2 Research corner—monkey shrugs
- Exercise 7f: Posterior raise/fly
- Exercise 7g: Triceps extension
- Activity 7.3 Triceps extension variation difficulty
- Exercise 7h: Biceps curl
- Activity 7.4 Research corner—exercises for the biceps
- Exercise 7i: Rotator cuff curl
- Activity 7.5 Design a shoulder/arm exercise program
- References
- 8. The back
- Introduction
- Anatomy
- Movement categories
- Exercise 8a: Seated row
- Activity 8.1 Key muscular anatomy—rhomboids
- Activity 8.2 Seated row variations
- Exercise 8b: Prone row
- Activity 8.3 Key muscular anatomy—posterior deltoid
- Activity 8.4 Prone row execution
- Exercise 8c: One-arm dumbbell row
- Activity 8.5 Positioning the one-arm dumbbell row
- Activity 8.6 Comparing techniques
- Exercise 8d: Bent-over row
- Activity 8.7 Bent-over row posture correction
- Exercise 8e: Latissimus (lat) pull-down
- Activity 8.8 Key muscular anatomy: Latissimus dorsi
- Activity 8.9 Lat pull-down variations
- Exercise 8f: Chin-up/pull-up
- Activity 8.10 Key muscular anatomy—brachioradialis
- Activity 8.11 Band-assisted chin-ups
- Reference
- 9. The legs
- Introduction
- Anatomy
- Exercise 9a: Squat
- Activity 9.1 Combining effective instruction with good feedback—what is wrong with this picture?
- Activity 9.2 Research corner—the safety of the squat exercise
- Exercise 9b: Lunge
- Activity 9.3 So many variations! how do you use them?
- Exercise 9c: Deadlift
- Activity 9.4 Combining effective instruction with good feedback—what’s wrong with this picture?
- Exercise 9d: Leg press
- Exercise 9e: Hip extension—supine bridge
- Exercise 9f: Knee extension
- Exercise 9g: Knee flexion—lying leg curl
- Exercise 9h: Calf raise
- Activity 9.5 Case study—lower limb exercise programming
- Activity 9.6 Making the most of equipment—bands
- References
- 10. Exercise for maximal strength, power and speed
- Introduction
- Part A: The weightlifting derivatives
- Exercise 10a: Power snatch
- Activity 10.1 Teaching weightlifting derivatives to experienced and novice lifters
- Activity 10.2 Teaching the power snatch
- Exercise 10b: Power clean
- Activity 10.3 Teaching the power clean
- Part B: Plyometrics and ballistic training
- Activity 10.4 Movement competency
- Activity 10.5 Plyometric exercises
- Activity 10.6 Considerations for plyometric exercises
- Alternative equipment: Medicine ball training
- Activity 10.7 Medicine ball exercises
- Part C: Speed, agility and change of direction
- Activity 10.8 Developing speed drills
- Activity 10.9 Agility exercises
- Activity 10.10 Designing agility drills
- References
- 11. Flexibility exercises
- Introduction
- Anatomy
- Modes of flexibility exercise
- Activity 11.1 Range of motion
- Instructing flexibility exercises
- Exercise 11a: Chest
- Exercise 11b: Back
- Exercise 11c: Arms anterior
- Exercise 11d: Arms posterior
- Exercise 11e: Legs anterior
- Exercise 11f: Legs posterior
- Exercise 11g: Legs medial and lateral
- Prescribing flexibility exercises
- Activity 11.2 Prescribing flexibility exercises
- Activity 11.3 Static stretching and maximal performance
- References
- 12. Exercise in water
- Introduction
- Water and the effects of immersion
- Equipment for use in water
- Instructing exercise in water
- Activity 12.1 Instructor positioning
- Exercise in water: Activity-based examples
- Worked case study for running a water-exercise session for older adults
- Activity 12.2 Water exercise prescription for an individual
- Activity 12.3 Water exercise for specific muscle groups
- Activity 12.4 Deep-water running
- Activity 12.5 The power of music
- References
- 13. Group training exercise
- Introduction
- Pre-session preparation
- Activity 13.1 Environmental considerations
- Activity 13.2 Organisational and medical considerations
- Activity 13.3 Group communication
- Delivering group exercise sessions
- Designing a group exercise session
- Activity 13.4 Modifying exercises in a group session for a specific population
- Activity 13.5 Modifying exercises in a group session for various participants
- Activity 13.6 Risk management
- Activity 13.7 Group exercise training goals
- Activity 13.8 Design and deliver a group exercise session
- 14. Neuromotor and functional fitness training
- Introduction
- Anatomy: Neuromuscular and sensory systems
- Balance training
- Activity 14.1 Balance exercises
- Activity 14.2 Exercise prescription for balance
- Coordination training
- Activity 14.3 Exercise prescription for coordination
- Functional exercise training
- Activity 14.5 Exercise prescription for functional fitness
- References
- Section 3. Exercise Adherence
- Introduction
- Definitions
- 15. Understanding exercise non-adherence
- Introduction
- Implications of assessing exercise non-adherence
- Assessing non-adherence rates
- Activity 15.1 Self-report and objective measures of collecting exercise non-adherence data
- Activity 15.2 Calculating exercise non-adherence rates
- Make-UPP: a framework for understanding factors contributing to exercise non-adherence
- Activity 15.3 Differences in exercise motives by age, gender, activity level, personality and socioeconomic status
- Activity 15.4 Exercise meaning and values
- Activity 15.5 Exercise attitudes and costs
- Activity 15.6 Exercise experiences contributing to negative attitudes
- Activity 15.7 Exercise competing demands
- Activity 15.8 Social influences on exercise non-adherence
- Activity 15.9 Social influences on exercise non-adherence
- Activity 15.10 Place factors related to exercise non-adherence
- The fundamental attribution error
- Summary
- References
- 16. Promoting exercise adherence
- Introduction
- A framework for planning for exercise adherence
- Action planning
- Activity 16.1 Action planning
- Social support and connections
- Activity 16.2 Social support for exercise
- Activity 16.3 Providing emotional support to exercise clients
- Activity 16.4 Providing emotional support to exercise clients
- Activity 16.5 Providing instrumental support to exercise clients
- Understand exercise readiness and relevance
- Activity 16.6 Client readiness for exercise
- Activity 16.7 Personal relevance of exercise
- Context
- Activity 16.8 Exercise context preferences
- Competing demands and coping plans
- Efficacy
- Activity 16.9 Exercise efficacy
- Self-regulation
- Activity 16.10 Exercise self-monitoring
- Satisfaction
- Activity 16.11 Client satisfaction
- Summary
- References
- 17. Behavioural counselling for exercise
- Introduction
- Client-centred communication and counselling
- Activity 17.1 Reflective listening
- 5a Behavioural counselling framework
- Activity 17.2 Exercise behaviour counselling—assess
- 5a Behavioural counselling framework for exercise: Advise
- Activity 17.3 Exercise behaviour counselling—advise
- 5a Behavioural counselling framework: Agree
- Activity 17.4 Exercise behaviour counselling—agree
- Activity 17.5 Exercise behavioural counselling—responding to ambivalence
- 5a Behavioural counselling framework: Assist
- Activity 17.6 Exercise behaviour counselling—assist
- 5a Behavioural Counselling Framework: Arrange
- Follow-up counselling sessions
- Summary
- References
- Appendix A: Borg 6–20 rating of perceived exertion (RPE) scale®
- Appendix B: Adult OMNI resistance exercise RPE scale
- Appendix C: PARmed X for pregnancy
- Appendix D: Contraindications to exercising
- Appendix E: Treadmill safety
- Index
- No. of pages: 450
- Language: English
- Edition: 1
- Published: November 15, 2019
- Imprint: Elsevier
- Paperback ISBN: 9780729542708
- eBook ISBN: 9780729586573
- eBook ISBN: 9780729586580
JC
Jeff S. Coombes
Affiliations and expertise
Professor of Exercise Science, School of Human Movement Studies, The University of Queensland, Brisbane, QLD, AustraliaNB
Nicola W. Burton
Affiliations and expertise
Lecturer Exercise Science, Program Convenor, Bachelor of Exercise & Sport Sciences / Bachelor of Business Management, School of Human Movement Studies, The University of Queensland, Brisbane, QLD, AustraliaEB
Emma M. Beckman
Affiliations and expertise
Lecturer Exercise Science, Program Convenor, Bachelor of Exercise & Sport Sciences / Bachelor of Business Management, School of Human Movement Studies, The University of Queensland, Brisbane, QLD, Australia