Action Plan for Arthritis
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TABLE OF CONTENTS
publisher: Human Kinetics
About Action Plan for Arthritis
Take control of your arthritis! Reduce symptoms and keep joints mobile. Action Plan for Arthritis will help you determine the type and extent of exercise you need to counteract the pain, limitations, and expense associated with Arthritis. The book shows you how to build strength, flexibility and endurance while protecting painful joints with low-impact workout options, including water-exercise, tai chi, and yoga. Don't just survive, thrive with this new Action Plan.
About the ACSM
The American College of Sports Medicine (ACSM) is more than the world's leader in the scientific and medical aspects of sports and exercise; it is an association of people and professions exploring the use of medicine and exercise to make life healthier for all people.
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Preface
Acknowledgments
Introduction
1. LIVING AND THRIVING WITH ARTHRITIS
Types of Arthritis
Osteoarthritis
Rheumatoid Arthritis
Spondyloarthropathies
Working With Your Physician
Injury Prevention
Traumatic Injuries
Overuse Injuries
Importance of Rest
Setting Goals
Long-Term Goals
Short-Term Goals
Establishing a Baseline
Aerobic Fitness Tests
Walking Test
Cycling Test
Swimming Test
Refining Your Aerobic Goal
Strength Tests
Flexibility Tests
Identifying Your Needs
Support Mechanisms
2. DESIGNING AN EXERCISE PROGRAM
Components of Physical Fitness
Cardiovascular Endurance
Muscular Strength
Flexibility
Functional Fitness
Warm-Up and Cool-Down
Exercise Principles
Overload
Progression
Specificity
Reversibility
Ways to Stimulate a Training Response
Intensity
Duration
Frequency
Cardiovascular Requirements
Strength Requirements
Flexibility Requirements
Putting It All Together
Using Your Goals and Baseline Tests
Matching Exercise Components to Goals
3. ADDING AEROBIC ACTIVITY
Benefits of Aerobic Activity
Basic Requirements of Aerobic Exercise
Intensity
Assessing Your Intensity
Setting Your Intensity
Duration
Frequency
Aerobic Activities
Walking
Do I Need Special Walking Shoes?
What Type of Warm-Up Should I Do?
Where Should I Walk?
What Does a Walking Program Look Like?
Jogging or Running
How Do I Get Started?
Do I Need Special Shoes?
What Does a Running Program Look Like?
Cycling
What Are the Best Cycling Settings?
What Does a Cycling Program Look Like?
Swimming
What Does a Swimming Program Look Like?
Are There Any Special Considerations for a Swimming Program?
Personalizing Your Program
4. BUILDING STRENGTH
Benefits of Strength training
Basic Requirements of Strength Training
Intensity
Progression
Frequency
Variations in Resistance Training
Type of Muscle Contraction
Open Chain Versus Closed Chain Exercise
Home Versus Fitness Facility program
Recommended Exercises
Upper Body Exercises
Chest Press
Latissimus Pull-Down
Biceps Curl
Triceps Curl
Reverse Fly
Row
Abdominal Exercises
Hand-Strengthening Exercises
Trunk Exercises
Birddog
Plinth
Bridge for Back Stabilization
Cat-Camel
Lower Body Exercises
Leg Press, Closed Chain
Leg Flexion and Extension, Open Chain
Hip Extension and Flexion, Open Chain
Knee Extension and Flexion, Closed Chain
Hip Abduction and Adduction
Hip Internal and External Rotation
Sample Programs
Precautions
Valsalva Maneuver
Hypertension
Low Back Pain
Personalizing Your Program
5. PURSUING PAIN-FREE FLEXIBILITY
Generalized Versus Specific Flexibility
Conditions Affecting Flexibility and Response to Stretching
Stretching and Flexibility Techniques
Static Stretching
Ballistic Stretching
Proprioceptive Neuromuscular Facilitation (PNF)
Active Isolated Stretching
Active Range of Motion
Adding Flexibility to Your Daily Routine
Range of Motion Activities
Sky Stretch
Diagonal Shoulder Stretch
Modified Shoulder Stretch in Sitting
Shoulder Rolls
Neck Stretch
Hand Range of Motion
Cycling Range of Motion
Sitting Hip Rotation
Ankle Range of Motion
Specific Stretching Activities
Hamstring Stretches
Groin Stretch
Piriformis Stretch
Sitting Internal Rotator Stretch
Hip Flexor Stretch
Calf Stretches
Pectoral Stretch
Upper Pectoral Stretch
Rotator Stretch
Movements to Avoid
Overstretching
Extreme Joint Motions
Movement That Increases Pain
Personalizing Your Program
6. EXPLORING ALTERNATIVE EXERCISE PROGRAMS
Aerobics Classes
Land Classes
What to Look For in a Class
Basic Requirements
Water Aerobics
What to Look For in a Class
Basic Requirements
Tai Chi
What to Look For in a Class
Basic Requirements
Tai Chi Variations
Yoga
What to Look For in a Class
Basic Requirements
Personalizing Your Program
7. PROTECTING YOUR JOINTS
Posture
Shoes
Orthotics (Splints)
Wrist and Hand Splints
Finger Splints
Knee Splints
Foot Orthotics
Supplements
Glucosamine and Chondroitin
Fish Oil
Calcium
Weight Management
Selecting Your Joint Protection Means
8. STAYING ON TRACK
Improving Exercise Adherence
Anticipating Problems
Dealing With a Flare-up
Flexible Programming
Traveling
Inclement Weather
Exercising In the Cold
Exercising In the Heat
Joint Replacement Surgery
Presurgery Preparation
Single-Leg Wall Squat
Straight Leg Raise
Seated Press-Up
Post-Surgery
Equipment and Home Modifications
Bringing It All Together
Resources
Local Resources
Foundations and Informational Groups
Glossary
References
About the Author
About the ACSM
by Human Kinetics
For more information to purchase the book, click on the button "buy this book"
216 Pages · Paperback$17.95 · $29.95 (CDN)
ISBN 13:
978-0-7360-4651-0
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