Год выпуска: 2005 Язык: Английский Автор: Cameron L. Martz Издательство: Form Fitness, LLC Страниц: 325 Формат файла: PDF Размер файла: 5.95 Мб Пароль к архиву: http://podvoh.com
Описание: Руководство по фитнесу для водолазов.
Any program of regular cardiovascular and strength training will make you a better diver, but there is more to know about fitness for diving than merely how to exercise. That's why diver and fitness professional Cameron Martz has combined the latest information about exercise and diving physiology in one book.
We all know that physical activity is important to good health on the surface, but research shows that our fitness also impacts our excursions underwater. Whether you consider yourself to be a recreational or a technical diver, or even if you are just thinking about getting certified, you will find important information in this book to make your diving better, safer, and more enjoyable. This extensive guide contains hundreds of pages of fitness information written exclusively for divers, including:
Detailed explanations of how exercise changes your body to make your diving safer Important information on how what you do and eat on dive day impacts your risk of DCS 67 exercises to condition your body 18 stretches for functional flexibility 40 studies on the relationship between fitness and dive safety 6 months of complete programs of cardiovascular and strength training for the fitness beginner, intermediate, and advanced Techniques to help you pass your certification swim test, reach your valves, prevent calf cramps, improve your SAC, and more... Available in both downloadable and softcover formats!
ВНИМАНИЕ! НЕ пытайтесь обучаться самостоятельно подводному
плаванию с аквалангом, используя этот мануал. Занятия дайвингом без
контроля профессионального инструктора могут привести к травмам и
смерти.
Содержание:
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
Год выпуска: 2005
