EuropeActive's Foundations for Exercise Professionals

About EuropeActive The European Register of Exercise Professionals (EREPS) uses the EuropeActive standards to ensure that exercise professionals are qualified to offer safe and effective fitness programmes to their clients all across Europe. EREPS provides consumers, employers and partners in medical professions with confidence so that registered trainers are competent and work to support its Code of Ethical Practice, which defines the rights and principles of exercise professionals. Referencing the EuropeActive standards to each trainer and being registered mean that they have met the minimum standards of good practice and that they are committed to raising the standards of their skills and professional status through a process of lifelong learning. EREPS is regulated by the EuropeActive Standards Council using the official European Qualifications Framework, which describes the knowledge, skills and competencies exercise professionals need to achieve for registration. About the Editors Thomas Rieger is the chairman of the standards council of EuropeActive. He holds a doctoral degree in social sciences with a specialization in sport science (German PhD equivalent) from the University of Tuebingen and a master's degree in public health. In 2007, he was appointed as a professor of sport management at the Business and Information Technology School (BiTS) in Iserlohn, Germany. At BiTS, he is the vice dean of the bachelor's programme of sport and event management and the MSc programme of international sport and event management. Previously, Dr. Rieger served as the visiting professor at the Real Madrid Graduate School and the European University Cyprus in Nicosia. Before entering academia in 2006, he gained more than six years of experience in the fitness industry, especially in the fields of fitness marketing and quality management. Fernando Naclerio is the principal lecturer in strength training and sport nutrition and the MSc programme leader of strength and conditioning at the Centre for Sports Science and Human Performance at the University of Greenwich, UK. He is a strength and conditioning coach (CSCS-NSCA) and a certified international society sport nutritionist (CISSN). Dr. Naclerio has more than 30 years of experience as a coach, consultant and academic in many countries in Europe and South America. He has published five books, multiple book chapters and more than 100 scientific papers on training and sport nutrition. Dr. Naclerio's research is currently focused on the effects of resistance training and nutrition strategies on performance, injury prevention and muscle structure as well as morphology in children, adolescents and older adults. Alfonso Jimenez, PhD, CSCS, NSCA-CPT, FLF, is a professor of exercise and health and the faculty dean of the health, exercise and sport sciences department at European University of Madrid (Spain) and a member of the scientific advisory board of UKActive Research Institute. Dr. Jimenez holds a visiting professorial appointment at Victoria University in Melbourne, Australia, as the international research associate. He is the chair of the Fitness Australia/ISEAL research programme and scientific advisory committee at the University of Greenwich in London. During the time that he was head of school and deputy dean at Victoria University, Dr. Jimenezz served as a professor and head of the Centre for Sports Sciences and Human Performance at the University of Greenwich. From 2009 to 2012, Professor Jimenez was the chairman of the standards council of EuropeActive, which at the time was called the European Health & Fitness Association. He was awarded honorary membership in recognition of his outstanding service. Dr. Jimenez's background before entering academia centred on the fitness industry in management, research and sales. Jeremy Moody is the MSc programme director for strength and conditioning at Cardiff Metropolitan University in Wales, UK, and a frequent national and international speaker in the fields of strength and conditioning and elite sport performance management. Dr. Moody's experience extends across many able-bodied and disabled sports, and he has worked with many successful athletes at the Commonwealth, European, World, Olympic and Paralympic levels of competition as well as with many youth and developing athletes. Previously, he was the performance director for Great Britain Wheelchair Rugby and the Welsh Judo Association, a senior performance manager for UK Athletics and a regional lead strength and conditioning coach for the English Institute of Sport.

Chapter 1. Bones and Joints Marco Branco and Rita Santos-Rocha Major Bones and Joints Types of Bones and Joints Structure and Function of the Skeleton Structure and Function of the Spine Movements at the Three Main Spinal Curves Stability and Movement Within Each Type of Joint Conclusion Chapter 2. Muscles Anders Nedergaard Skeletal Muscle Biology Smooth Muscle Cardiac Muscle Conclusion Chapter 3. Muscle Action Daniel Robbins and Edzard Zeinstra Types of Muscle Actions Neuromuscular Physiology Muscles and Movement Muscles and Force Generation Conclusion Chapter 4. Heart, Lungs and Circulation Andrea Ermolao and Marco Bergamin Mechanics of Breathing Heart and Cardiovascular System Blood Pressure and the Effects of Exercise Short and Long Term Effects of Exercise on the Heart, Lungs and Circulatory System Conclusion Chapter 5. Energy Systems Rodrigo Fernandez-Gonzalo, Jose Antonio de Paz, and Fernando Naclerio Three Energy Systems That Produce ATP Oxygen Uptake, VO2max and Excess of Oxygen Uptake Effects of Intensity and Duration on Energy System and Fuel Interaction During Physical Activity Conclusion Chapter 6. Components and Principles of Fitness Eliseo Iglesias-Soler and Mark Chapman Physical Fitness and Health-Related Fitness Relationship Among Physical Activity and Exercise, Health Related Fitness and Health Conclusion Chapter 7. Resistance Training Fernando Naclerio and Jeremy Moody Muscle Action and Type of Contraction Muscular Strength and Repetition Maximum Continuum Overload Principle Applied to Muscular Strength Common Resistance Training Methods and Systems Muscle-Group Split Routines Conclusion Chapter 8. Aerobic Training Jonathan Esteve-Lanao, Roberto Cejuela Anta, and Claudia Cardona Gonzalez Physiological and Health-Related Changes From Aerobic Training Benefits of Aerobic Training Continuous and Interval Aerobic Training Types of Activities in Endurance Training Overload Principle Applied to Aerobic Training Application of All Training Principles to Aerobic Training Methods of Intensity Monitoring Exercise Session Structure Cardiorespiratory Training Systems Periodisation and Training Load Quantification Conclusion Chapter 9. Flexibility Training Jagdeep Singh Matharoo Range-of-Motion Continuum Physiological and Health-Related Changes From Stretching Types of Flexibility Exercises Methods for Training Flexibility Stretch Reflex, Desensitisation and Lengthening of Muscle Tissue (Muscle Creep) FITTA Principle Applied to Stretching Factors Affecting Potential Range of Motion Conclusion Chapter 10. Body Composition Elvis A. Carnero and Manuel A. Giraldez Garcia Hierarchical Organisation for the Study of Body Composition Body-Composition Measurement BIA and Anthropometry Factors Affecting Body Composition Conclusion Chapter 11. Warm-Up and Cool-Down Bettina Karsten and Xurxo Dopico Definition of Warm-Up and Cool-Down Types of Warm-Ups Physiological Effects Duration and Intensity Recommendations Conclusion Chapter 12. Progression Ian Jeffreys Homeostasis in the Body General Adaptation Syndrome Conclusion Chapter 13. Promoting Physical Activity and Health Steven Mann and Alfonso Jimenez Hypertension Dyslipidemia Impaired Fasting Glucose Obesity Barriers and Motivators for Physical Activity and Exercise Conclusion Chapter 14. Basic Nutrition and Hydration Guidelines Robert Cooper and Judith Allgrove Macronutrients Energy Expenditure Body Composition Dehydration and Physical Activity Hydration Strategies Official Nutrition Recommendations Conclusion Chapter 15. Safe and Effective Exercise Rita Santos-Rocha and Nuno Pimenta Exercise as Mechanical and Metabolic Stimuli Risks Associated With Exercise Preliminary Health Screening and Risk Assessment Conclusion Chapter 16. Body Awareness and Exercise Technique Vera Simoes and Rita Santos Rocha Being a Role Model in Exercise Performance and Technique Correcting Posture and Body Alignment, Range of Motion, Control, Timing and Form Conclusion Chapter 17. Building Rapport and Customer Care Thomas Rieger Understanding Intimacy as a Key Requirement Dimensions of Rapport Methods of Building Rapport Conclusion Chapter 18. Motivating the Exerciser Jeremy Moody and Jack Davies Motives to Exercise Behavioural Strategies to Enhance Exercise and Health Behaviour Change Transtheoretical Model Conclusion Chapter 19. Screening and Assessing Jeremy Moody and Ryan Stevens Evaluation of Fitness Components Screening and Assessing for Medical History Psychological Aspects of Fitness Conclusion Chapter 20. Resistance Exercise Using Machines Roger Earle Terms and Definitions Breathing Practical Guidelines for Teaching Resistance Training Exercises Using Machines Technique Guidelines Additional Machine Exercises Conclusion Chapter 21. Resistance Exercise Using Free Weights Roger Earle Terms and Definitions Breathing Safe and Effective Spotting Techniques Practical Guidelines for Teaching Resistance Training Exercises Using Free Weights Technique Guidelines Additional Free-Weight Exercises Conclusion Chapter 22. Cardiorespiratory Exercise Henk Jan Thoes and Riccardo Marini Treadmill Rower Stepper Upright Bike Recumbent Bike Cross-Trainer Linear-Stride Cross-Trainer Variable-Stride Cross-Trainer Lateral-Movement Cross-Trainer Upper-Body Ergometer Conclusion