About This File
Фитнесс для дайверов, 2005, ENG, PDF
Fitness for Divers by Cameron L.Martz
Table of Contents
Unit 1 Introduction 5
Chapter 1 About This Guide 6
Chapter 2 Principles of Physical Conditioning 9
Chapter 3 Age, Fitness, and Diving 16
Chapter 4 Warming Up 20
Unit 2 Cardiovascular Conditioning 22
Chapter 5 Cardiovascular Conditioning and Dive Safety 23
Chapter 6 Methods of Cardiovascular Training 30
Chapter 7 Rating of Perceived Exertion 37
Chapter 8 Training by Heart Rate 39
Chapter 9 Zone Training 44
Unit 3 Strength Training 47
Chapter 10 Strength Training for Diving 48
Chapter 11 Equipment Options 53
Chapter 12 The Exercises 56
Unit 4 Stretching 97
Chapter 13 Principles of Stretching 98
Chapter 14 Preventing Foot and Calf Cramps 104
Chapter 15 Knees to Neck 108
Chapter 16 Reaching Your Valves 112
Unit 5 Dive Day 116
Chapter 17 Exercise on Dive Day 117
Chapter 18 Dealing with Heavy Gear 128
Chapter 19 Dive Day Nutrition 132
Chapter 20 Nutritional Supplements and Diving 139
Unit 6 The Programs 145
Chapter 21 Program Design 146
Chapter 22 Physical Assessment 152
Chapter 23 Beginner Program 156
Chapter 24 Intermediate Program 203
Chapter 25 Advanced Program 257
Unit 7 Appendices 311
Appendix A Physical Activity Readiness Questionnaire 312
Appendix B Passing the Open Water Swim Test 314
Appendix C Summary of Research Regarding Exercise and Diving 317
Appendix D Daily Plot of Resting Heart Rate 324
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