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BEGINNERS TIPS All Work and No Play? How to get Started with Exercise The Buddy System Personal Trainers The 100 a day way! Habits and Health Listening to Your Body Exercise Gear Fads Fun Flexibility Training How Much Exercise?	AQUA AEROBICS SAFETY What is Aqua Aerobics? Aerobics Benefits Caution - Aqua Exercise WARM UP AND COOL DOWN TIPS FOR A BETTER WORKOUT DRINKING WATER – How Much and Why Aqua Aerobics ADDING UP INTENSITY Aqua Aerobics Adaptations for Beginners The Right Class For You
AEROBIC SAFETY What is aerobics? Aerobics Benefits CAUTION Aerobics WARM UP AND COOL DOWN Tips for a Better Workout WATER How Much and Why Aerobics ADDING UP INTENSITY Adaptations for Beginners The Right Shoes For You	STEP SAFETY What is Step aerobics? Step Benefits CAUTION Step exercise WARM UP AND COOL DOWN Tips For a Better Workout WATER How Much and Why Step ADDING UP INTENSITY Adaptations for Beginners The Right Height for You
HOW YOUR MUSCLES WORK Safe Strengthening Muscle Action Muscle Endurance Factors That Limit Endurance Energy Depletion in the Muscle Burning Fat Oxygen The VO2 Max Lactic Acid	MUSCLE NAME, LOCATION, & FUNCTION TORSO rectus abdominus (stomach) external obliques (waist) erector spinae (lower back) gluteus maximus (buttocks) UPPER TORSO Trapezius Rhomboids latissimus dorsi (back muscles) pectoralis major (chest muscles) SHOULDER deltoid (shoulder cap muscles) UPPER ARM biceps brachia (front of upper arm) triceps brachia (back of upper arm) forearm LEG quadriceps femoris rectus femoris vastus lateralis vastus medialis vastus intermedius biceps femoris (hamstring, back of thigh) gastrocnemius and soleus (calf muscles)
GENERAL HEALTH Use It or Lose It! If Americans Weren't So Fat: Introduction EATING TO LIVE instead of LIVING TO EAT IF AMERICANS WERE HEALTHIER SERIES: More Money More Time We Would Exercise More Lower Medical Expenses We Would Drink More Water We Would Have Better Teeth We Would Live Better Quality Lives Our Bodies Would Look More Like a 1970 Corvette We Would All Grow Victory Gardens We Wouldn’t Resolve to Do Something	NUTRITION REFERENCES The Calorie Connection Pyramid Guide to Food & Eating Nutrition Facts US Dept. of Health and Human Services Recommendations How to get Started The Buddy System Nutritional Information and Resources How Much? Portions More About Portions Food Guide Pyramid to Lose or Gain Tips for Dining Out, Smart Snacks Write It Down