Table of Contents - Chapter 1

1. The Future is Now!

Benefits
Youth Fitness: Past and Present
What is Fitness?
Nike is Right
The Fab Five of Fitness

- Flexibility
- Aerobic Fitness
- Strength
- Recovery
- Proper Nutrition

Correcting the Problem

The School Environment
The Home Environment

Before Moving Ahead

Table of Contents - Chapter 2

2. The Muscles and How They Work

Common Joint Movements
The Major Muscles

Hips

Gluteals
Adductors
Iliopsoas

Upper Legs

Hamstrings
Quadriceps

Lower Legs

Calves
Dorsi Flexors

Torso

Chest
Upper Back
Shoulders

Upper Arms

Biceps
Triceps

Lower Arms

Forearms

Abdominals

Rectus Abdominis
Obliques
Transversus Abdominis

Lower Back

Erector Spinae

Neck

Neck Flexors
Neck Extensors
Trapezius
Final Thoughts

Table of Contents - Chapter 3

3. Enhancing Fitness through Flexibility

Benefits
Flexibility Factors
Anatomical Analysis
Methods of Stretching

Static Stretching
Active Stretching
Passive Stretching
Proprioceptive Neuromuscular Facilitation
Ballistic Stretching
Dynamic Stretching

Unsafe Applications

Unwanted Loading
Undesirable Positions
Unintentional Stress

Stretching Safely and Effectively
Stretching Strategies
Performance Points
Stretching the Lower Body

The Lower-Body Sequence

Stretches for the Lower Body

Standing Calf
Kneeling Tibia
Sitting Groin (or “Butterfly”)
Lying Quad
Knee Stack
Lying Hamstring
Lying Glute

Stretching the Upper Body

The Upper-Body Sequence

Stretches for the Upper Body

Neck Forward
Neck Backward
Lateral Neck
Posterior Shoulder
Anterior Shoulder
Pec Stretch
Single Tricep

Table of Contents - Chapter 4

4. Conditioning for Aerobic Fitness

Benefits
FITT Principles

Frequency
Intensity
Time
Type

Additional Considerations

Progression
Records
Variety

Assessing Aerobic Fitness

Table of Contents - Chapter 5

5. Getting Fit by Getting Strong

Benefits
When to Begin?
FITT Principles

Frequency
Intensity
Time
Type

Additional Considerations

Progression
Sets
Reps
Technique
Volume
Sequence
Records
Variety
Supervision

Table of Contents - Chapter 6

6. Applications with Traditional Methods

Performance Points
Exercises for the Lower Body

Leg Press
Deadlift
Ball Squat
Hip Abduction
Hip Adduction
Prone Leg Curl
Seated Leg Curl
Leg Extension
Seated Calf Raise
Dorsi Flexion

Exercises for the Upper Body

Bench Press
Incline Press
Dip
Chest Fly
Bench Row
Lat Pulldown
Seated Row
Bench Row
Bent-Over Row
Overhead Press
Upright Row
Front Raise
Lateral Raise
Bent-Over Raise
Shoulder Shrug
Bicep Curl
Tricep Extension
Wrist Flexion
Wrist Extension

Exercises for the Neck and Mid-Section

Neck Flexion
Neck Extension
Sit-Up
Crunch
Side Bend
Back Extension

Table of Contents - Chapter 7

7. Breaking Tradition

The Basics: A Quick Review

Not Always the Case
Recording Performance

Understanding the Concept
A Different Approach

Lifting, Carrying and Holding
Dragging and Pulling

Tools of the Trade

The Great Outdoors
Ropes
Sandbags
Medicine Balls
Stones and Rocks
Sleds
Bodyweight Apparatus

Table of Contents - Chapter 8

8. Applications with Non-Traditional Methods

Performance Points
Exercises for the Lower Body

Wall Sit
Step-Up
Lunge
Front Squat
Sled Drag
Standing Calf Raise

Exercises for the Upper Body

Chest Press
Push-Up
Row
Chin-Up/Pull-Up
Sled Pull
Lift-n-Load
Rope Hang
Overhead Press
Chest Carry
Fireman’s Carry
Hammer Curl
Tricep Extension

Exercises for the Neck and Mid-Section

Neck Extension
Plank Hold
Suspended Crunch
Spiderman Crunch
Side Plank
Romanian Deadlift

Table of Contents - Chapter 9

9. Putting it all Together

The “Training Week”
What about Aerobic Training?

Sequence of Activities

Progressive Demands

“Micro-Loading”

Selectorized Machines
Dumbbells

Incorporating Variety

Change the Equipment
Rearrange the Order
Use Special Themes
Have Different Workouts

Keeping Records
A Few Reminders
Crafting Workouts

Sample Workouts

Table of Contents - Chapter 10

10. Food for Thought

Poor Nutrition = Poor Health
Are There Differences?

Know the Source

What’s Inside?

Chemicals and Sweeteners
Serving Size

The Six Critical Nutrients

Carbohydrate: The Preferred Source of Energy

Simple Carbohydrates
Complex Carbohydrates
How Much?
Don’t Forget Fiber

Protein: A Requirement for Growth

Complete Protein
Incomplete Protein
Biological Value
How Much?

Fat: Yes, But the Right Kind

Saturated and Trans Fats
Unsaturated Fat
Essential Fatty Acids
How Much?

Water: Hydrating for Health

H2O
How Much?

Vitamins and Minerals: Small Amounts, Big Roles

Vitamins
Minerals

“Performance” Drinks

Sports Drinks
Fortified Water
Energy Drinks

Why the Concern?

Nutrition in Motion

How Many Calories?
How Many Meals
What about Snacks?

The Quest for Proper Nutrition

Table of Contents - Chapter 11

11. Addressing the Obesity Epidemic

Health Consequences
Terminology

Understanding Percentiles
BMI: A Closer Look

The Mechanics of Weight Management

Weight Management: By the Numbers

An Action Plan for Weight Maintenance/Loss

Tips for Kids
Tips for Parents

The Right “Weigh”

Table of Contents - Chapter 12

12. The Youth Physical Fitness Program

What It Is

Sit-Ups
Push-Ups
Standing Broad Jump
Pull-Ups
300-Yard Shuttle Run

Logistical Notes
Competitions
Getting Started

About the Authors

MATT BRZYCKI, BS, is the Assistant Director of Campus Recreation, Fitness, at Princeton University in Princeton, New Jersey. He has more than 25 years of experience at the collegiate level as a coach, instructor and administrator.
Matt served in the United States Marine Corps from 1975-79 which included a 12-month tour of duty as a Drill Instructor. He earned his Bachelor of Science degree in Health and Physical Education from Penn State in 1983.
Matt has given presentations throughout the United States and Canada including the Princeton University Cross Country Camp; Princeton University Wrestling Camp; Princeton University Strength & Speed Camp; American College of Sports Medicine’s Health & Fitness Summit & Exposition; Tampa Bay Buccaneer Strength and Conditioning Seminar; NSCA Strength & Conditioning Conference for Football; and Toronto Football Clinic. He has also given presentations to the Central Intelligence Agency; US Customs and Border Protection; and US Secret Service Academy.
He has authored more than 375 articles/columns on strength and fitness that have appeared in 41 different publications. In addition, Matt has authored, co-authored and edited 16 other books. He has appeared as a guest on radio shows in Cincinnati, Phoenix and Atlanta.
Matt was appointed by the governor to serve on the New Jersey Council on Physical Fitness and Sports as well as the New Jersey Obesity Prevention Task Force. He finished third in the 400-meter dash in his age group (50-54) at the 2008 Mid-Atlantic Open and Masters Indoor Track and Field Championships. His time of 1:05.62 was below the qualifying mark of 1:06.20 for the 2009 Summer National Senior Games.
Matt and his wife, Alicia, reside in Lawrenceville, New Jersey, with their fit kid, Ryan.


FRED FORNICOLA, BA, is the owner of Premiere Personal Fitness in Asbury Park, New Jersey. Fred is a fitness professional, personal trainer, strength and conditioning coach and fitness consultant. He has been involved in the field of strength and fitness for 30 years.
Fred has authored more than 150 articles on strength and fitness and has been featured in numerous publications including Coach and Athletic Director, Hard Gainer and Master Trainer. In addition, he pens regular columns on nutrition and training for several Internet websites and newsletters. Fred was a contributing author of the book Get Fit New Jersey! and co-authored the best-selling book Dumbbell Training for Strength and Fitness. Fred serves as a resource member of the New Jersey Council on Physical Fitness and Sports.
He earned his Bachelor of Arts degree in Business from Stockton College in 1983. Fred and his wife, Lori, reside in Oakhurst, New Jersey, with their fit kid, Alexa.

And We're Off......

Matt Brzycki and Fred Fornicola's Youth Fitness: An Action Plan for Shaping America's Kids is off to the printers and should be available in Barnes and Nobles, Borders and other fine bookstores along with on-line providers the first or second week of September '08. You can also purchase copies from our website.

Anyone wishing to pre-order an autographed copy, please visit the Youth Fitness website.

Youth Fitness

Matt Brzycki and Fred Fornicola have collaborated again and this time they address the widespread worries about the fitness of America’s kids. In their new book Youth Fitness: An Action Plan for Shaping America’s Kids, they take on the daunting task of guiding young Americans in their journey to become healthier and get fit. The book outlines age-appropriate applications for building strength, increasing aerobic fitness, improving flexibility and making better nutritional choices. The authors tackle many issues that plague today's kids such as "the sedentary youth," obesity, diabetes and more with the hopes of making fitness a part of every youth's life for now and in the future.

Youth Fitness: An Action Plan for Shaping America’s Kids has been endorsed as a valuable resource and learning tool for:

*Parents
*Coaches
*Trainers
*Health and PE Instructors
*Youth Foundations and Organizations
*Learning Institutions

Take a look at what some people are saying about Youth Fitness:

“As a high school physical education teacher, I see daily the effects that sedentary lifestyles have on young people. It’s essential to give parents and children the tools for developing realistic, lifelong fitness habits. Youth Fitness: An Action Plan for Shaping America’s Kids is a great resource for anyone looking to make lifestyle changes and get started on the path to optimal health.” Rick Rignell, MA, CSCS - Physical Education Teacher and Strength Coach, Anoka High School - Anoka, Minnesota

“Today’s young people will have a shorter life expectancy than their parents if we are not able to address the epidemic of childhood obesity. Youth Fitness: An Action Plan for Shaping America’s Kids provides important and critical information to parents, educators and community leaders in the struggle to shift the culture of America.” William Lovett – President, New Jersey Alliance of YMCAs - Metuchen, New Jersey

“Given the alarming increase in childhood obesity, any fitness plan that can be easily implemented at both home and school to address this crisis should be embraced. We have a moral obligation to see that our youth receives the tools to become healthy adults. The action plan provided in this book is an excellent means to that end.”
Paul F. Hastings - Executive Director, U. S. Marines Youth Foundation, sponsor of the Youth Physical Fitness Program - Fairfax, Virginia

For more detailed information such as the Table of Contents, Synopsis, Author’s Biographies, Excerpts, Endorsements and Interviews, please visit http://www.youthfitnessactionplan.com/


Best in Health,

Matt Brzycki & Fred Fornicola

"Youth Fitness: An Action Plan for Shaping America's Kids" Discussion Board

Fred Fornicola's Youth Fitness Discussion Board for coaches, teachers, trainers, parents and kids to learn about safe, effecient and effective health and fitness.