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Essentials of Strength Training and Conditioning,9780736000895
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Essentials of Strength Training and Conditioning

by
Edition:
2nd
ISBN13:

9780736000895

ISBN10:
0736000895
Format:
Hardcover
Pub. Date:
8/1/2000
Publisher(s):
Human Kinetics
List Price: $75.00
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Summary

In this revised and expanded second edition ofEssentials of Strength Training and Conditioning, now with over 300 color photographs, leading exercise science professionals explore the scientific principles, concepts, and theories of strength training and conditioning as well as their practical applications to athletic performance.Students, coaches, strength and conditioning specialists, personal trainers, athletic trainers, and other sport science professionals will find state-of-the-art, comprehensive information on structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design (aerobic and anaerobic) and training facility organization and administration.Edited by Thomas R. Baechle and Roger W. Earle, Essentials of Strength Training and Conditioning, Second Edition, is an excellent text for students preparing for careers in strength training and conditioning. It is the most comprehensive reference available for strength and conditioning professionals and sports medicine specialists. For people preparing to take the Certified Strength and Conditioning Specialist examination, it is the primary preparation resource. Those preparing to take the NSCA Certified Personal Trainer examination will also find it to be a valuable resource. The NSCA Certification Commission, the certifying body of the National Strength and Conditioning Association, has developed this text.Each of the book's 26 chapters provides an overview of an important aspect of strength and conditioning and includes chapter objectives, application boxes, key points, key terms, study questions, and questions requiring practical application of key concepts.InSection 1of Essentials of Strength Training and Conditioning, Second Edition, experts in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sports nutrition, and sport psychology discuss the principles of their respective areas of expertise and how they apply in designing safe, effective strength and conditioning programs.Section 2discusses the selection, administration, scoring, and the interpretation of testing results.Section 3provides information regarding the correction and execution of stretching, warm-up, and resistance training exercises.Section 4applies information from the first three sections to the design of effective strength training and conditioning programs, both aerobic and anaerobic. The three parts of Section 4 address anaerobic exercise prescription, aerobic endurance exercise prescription, and periodization and rehabilitation. The anaerobic prescription section provides guidelines for resistance and plyometric training as well as for speed, agility, and speed endurance programs. Step-by-step guidelines are given for designing strength and conditioning programs, and application boxes illustrate how each variable applies to athletes with different training goals. A unique feature of this edition is the use of scenarios to illustrate how the guidelines presented for each of the program design variables are applied to attain the different training scores.Section 5addresses facility design, scheduling, policies and procedures, maintenance, and risk management concerns.

Author Biography

Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D: Creighton University, Omaha, NE Richard A. Borden, PhD, PT, CSCS: Northern Arizona University Evan B. Brody, PhD: Performance Enhancement Consultants, Inc. (PEC), Olney, MD Donald A. Chu, PhD; PT; ATC; CSCS,*D; NSCA-CPT,*D: Ohlone College, Fremont, CA Mike Conley, MD, PhD, CSCS: Indiana University School of Medicine Brian Conroy, MD, CSCS: University of Missouri-Columbia Gary Dudley, PhD, CSCS, FACSM, FAAKPE: University of Georgia Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D: NSCA Certification Commission Boyd Epley, MEd, CSCS: University of Nebraska-Lincoln Avery Faigenbaum, EdD, CSCS,*D: University of Massachusetts-Boston Karl E. Friedl, PhD: U.S. Army Medical Research and Materiel Command, Fort Detrick, Frederick, MD John Garhammer, PhD, CSCS, NSCA-CPT: California State University, Long Beach Lori Greenwood, PhD, ATC: Arkansas State University Mike Greenwood, PhD, CSCS,*D: Arkansas State University Everett Harman, PhD, CSCS, NSCA-CPT: U.S. Army Research Institute of Environmental Medicine, Natick, MA Robert T. Harris, PhD: West Virginia State College Bradley Hatfield, PhD, FACSM: University of Maryland William R. Holcomb, PhD, ATC, CSCS,*D: University of North Florida Gary R. Hunter, PhD, CSCS: University of Alabama-Birmingham William J. Kraemer, PhD, CSCS, FACSM: Ball State University, Muncie, IN Clay Pandorf, BS: U.S. Army Research Institute of Environmental Medicine, Natick, MA Steven S. Plisk, MS, CSCS: Yale University David H. Potach, MS; PT; CSCS,*D; NSCA-CPT,*D: Alegent Health Physical Therapy, Omaha, NE Jeffrey A. Potteiger, PhD, CSCS, FACSM: University of Kansas Kristin Reimers, MS, RD: International Center for Sports Nutrition, Omaha, NE Jaime Ruud, MS, RD: Nutrition Link Consulting, Inc., Lincoln, NE Dan Wathen, MS; ATC/L; CSCS,*D; NSCA-CPT,*D: Youngstown State University Mark A. Williams, PhD, FACSM, FAACVPR: Cardiac Center of Creighton University, Omaha, NE

Table of Contents

Contributors viii
Reviewers ix
Preface x
From the Editors xi
Credits xii
Section 1 Concepts and Applications of the Exercise Sciences 1(272)
Muscle Physiology
3(12)
Gary R. Hunter
Skeletal Muscle Macrostructure and Microstructure
4(3)
Sliding-Filament Theory of Muscular Contraction
7(1)
Fiber Types
8(1)
Types of Muscle Action
8(1)
Force Production
9(3)
Conclusion
12(3)
Neuromuscular Anatomy and Adaptations to Conditioning
15(10)
Robert T. Harris
Gary Dudley
Neuromuscular Anatomy and Physiology
16(2)
Motor Unit Recruitment Patterns During Exercise
18(1)
Proprioception
18(2)
Neuromuscular Adaptations to Exercise
20(1)
Conclusion
21(4)
The Biomechanics of Resistance Exercise
25(32)
Everett Harman
The Musculoskeletal System
26(9)
Human Strength and Power
35(7)
Sources of Resistance to Muscle Contraction
42(6)
Joint Biomechanics: Concerns in Lifting
48(4)
Movement Analysis and Exercise Prescription
52(3)
Conclusion
55(2)
Bone, Muscle, and Connective Tissue Adaptations to Physical Activity
57(16)
Brian Conroy
Roger W. Earle
Adaptation of Bone to Exercise
58(6)
Adaptation of Muscle to Exercise
64(2)
Adaptation of Connective Tissue to Exercise
66(5)
Conclusion
71(2)
Bioenergetics of Exercise and Training
73(18)
Mike Conley
Essential Terminology
74(1)
Biological Energy Systems
75(8)
Substrate Depletion and Repletion
83(2)
Bioenergetic Limiting Factors in Exercise Performance
85(1)
Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise
86(1)
Metabolic Specificity of Training
87(1)
Conclusion
88(3)
Endocrine Responses to Resistance Exercise
91(24)
William J. Kraemer
Synthesis, Storage, and Secretion of Hormones
92(1)
Muscle as the Target for Hormone Interactions
93(2)
The Role of Receptors in Mediating Hormonal Changes
95(2)
Steroid Hormones Versus Polypeptide Hormones
97(2)
Heavy Resistance Exercise and Hormonal Increases
99(1)
Mechanisms of Hormonal Interactions
100(1)
Hormonal Changes in Peripheral Blood
101(1)
Adaptations in the Endocrine System
102(1)
The Primary Anabolic Hormones
102(9)
The Adrenal Hormones
111(2)
Other Hormonal Considerations
113(1)
Conclusion
113(2)
Cardiovascular and Respiratory Anatomy and Physiology: Responses to Exercise
115(22)
Mark A. Williams
Cardiovascular Anatomy and Physiology
116(4)
Respiratory Anatomy and Physiology
120(3)
Cardiovascular and Respiratory Responses to Acute Exercise
123(6)
Cardiovascular and Respiratory Responses to Aerobic and Resistance Exercise Training
129(2)
External Influences on Cardiorespiratory Response
131(3)
Conclusion
134(3)
Physiological Adaptations to Anaerobic and Aerobic Endurance Training Programs
137(32)
William J. Kraemer
Anaerobic Training
140(13)
Endocrine Responses to Anaerobic and Aerobic Exercise
153(2)
Aerobic Endurance Exercise Training
155(4)
Overtraining
159(7)
Detraining
166(1)
Conclusion
166(3)
Age- and Sex- Related Differences and Their Implications for Resistance Exercise
169(18)
Avery Faigenbaum
Children
170(8)
Female Athletes
178(3)
Older Adults
181(4)
Conclusion
185(2)
The Psychology of Athletic Preparation and Performance: The Mental Management of Physical Resources
187(22)
Bradley Hatfield
Evan B. Brody
Definition of Key Concepts in Sport Psychology
188(3)
How the Mind Affects the Athlete's Physical Performance
191(2)
The Ideal Performance State
193(1)
Motivational Phenomena
194(2)
Influence of Arousal on Performance
196(3)
Mental Management of Physical Resources: Controlling Psychological Processes
199(7)
Conclusion
206(3)
Performance-Enhancing Substances: Effects, Risks, and Appropriate Alternatives
209(20)
Karl E. Friedl
Types of Performance-Enhancing Substances
210(2)
Anabolic Steroids
212(5)
Other Hormones
217(3)
Drug Testing
220(1)
Dietary Supplements
221(6)
Conclusion
227(2)
Nutritional Factors in Health and Performance
229(30)
Kristin Reimers
Jaime Ruud
How to Evaluate the Adequacy of the Diet
230(2)
Macronutrients
232(9)
Vitamins and Minerals
241(5)
Fluid and Electrolytes
246(4)
Precompetition and Postexercise Nutrition
250(1)
Weight and Body Composition
251(4)
Role of the Nutritionist
255(1)
Conclusion
255(4)
Eating Disorders and Obesity
259(14)
Kristin Reimers
Eating Disorders: Anorexia Nervosa and Bulimia Nervosa
260(7)
Obesity
267(3)
Conclusion
270(3)
Section 2 Testing and Evaluation 273(46)
Principles of Test Selection and Administration
275(12)
Everett Harman
Clay Pandorf
Reasons for Testing
276(1)
Testing Terminology
277(1)
Evaluation of Test Quality
277(3)
Test Selection
280(1)
Test Administration
281(4)
Conclusion
285(2)
Administration, Scoring, and Interpretation of Selected Tests
287(32)
Everett Harman
John Garhammer
Clay Pandorf
Measuring Parameters of Athletic Performance
288(17)
Statistical Evaluation of Test Data
305(2)
Conclusion
307(12)
Section 3 Exercise Techniques 319(74)
Stretching and Warm-Up
321(22)
William R. Holcomb
Warm-Up
322(1)
Flexibility
322(1)
Factors Affecting Flexibility
322(1)
Frequency, Duration, and Intensity of Stretching
323(1)
When Should an Athlete Stretch?
324(1)
Proprioceptors and Stretching
324(1)
Types of Stretching
324(5)
Conclusion
329(14)
Resistance Training and Spotting Techniques
343(50)
Roger W. Earle
Thomas R. Baechle
Exercise Technique Fundamentals
344(3)
Spotting Free-Weight Exercises
347(46)
Section 4 Program Design
Part I Anaerobic Exercise Prescription 393(100)
Resistance Training
395(32)
Thomas R. Baechle
Roger W. Earle
Dan Wathen
Needs Analysis
396(2)
Exercise Selection
398(3)
Training Frequency
401(3)
Exercise Order
404(2)
Training Load and Repetitions
406(11)
Volume
417(3)
Rest Periods
420(2)
Conclusion
422(5)
Plyometric Training
427(44)
David H. Potach
Donald A. Chu
Plyometric Mechanics and Physiology
428(3)
Plyometric Program Design
431(5)
Plyometrics and Other Forms of Exercise
436(1)
Safety Considerations
437(3)
Further Research
440(1)
Conclusion
440(31)
Speed, Agility, and Speed-Endurance Development
471(22)
Steven S. Plisk
Movement Mechanics
472(2)
Running Speed
474(6)
Agility
480(2)
Developing Speed and Agility
482(4)
Program Design
486(4)
Conclusion
490(3)
Part II Aerobic Endurance Exercise Prescription 493(18)
Aerobic Endurance Exercise Training
495(16)
Jeffrey A. Potteiger
Physiological Responses to Aerobic Endurance Training
496(1)
Factors Related to Aerobic Endurance Performance
497(1)
Designing an Aerobic Endurance Program
498(3)
Types of Aerobic Endurance Training Programs
501(4)
Application of Program Design to Training Seasons
505(1)
Special Issues Related to Aerobic Endurance Training
506(2)
Conclusion
508(3)
Part III Applying Exercise Prescription Principles 511(36)
Training Variation: Periodization
513(16)
Dan Wathen
Thomas R. Baechle
Roger W. Earle
Responses to Training Stress
514(1)
Periodization Cycles
515(1)
Periodization Periods
515(3)
Applying Sport Seasons to the Periodization Periods
518(1)
Undulating (Nonlinear) Versus Linear Periodization Models
519(1)
Example of a Macrocycle
520(7)
Conclusion
527(2)
Rehabilitation and Reconditioning
529(18)
David H. Potach
Richard A. Borden
Sports Medicine Team
530(4)
Types of Injury
534(1)
Tissue Healing
534(1)
Rehabilitation and Reconditioning Strategies
535(9)
Conclusion
544(3)
Section 5 Organization and Administration of the Strength Training and Conditioning Facility 547(56)
Facility Layout and Scheduling
549(18)
Mike Greenwood
General Aspects of New Facility Design
550(5)
Existing Strength and Conditioning Facilities
555(1)
Assessing Athletic Program Needs
555(1)
Designing the Strength and Conditioning Facility
556(3)
Arranging Equipment in the Strength and Conditioning Facility
559(2)
Scheduling the Strength and Conditioning Facility
561(3)
Conclusion
564(3)
Developing a Policies and Procedures Manual
567(20)
Boyd Epley
Program Goals and Mission Statement
568(1)
Program Objectives
568(1)
Job Titles, Descriptions, and Duties of the Strength and Conditioning Staff
569(3)
Staff Policies and Activities
572(5)
Facility Administration
577(6)
Conclusion
583(4)
Facility Maintenance and Risk Management
587(16)
Mike Greenwood
Lori Greenwood
Maintaining and Cleaning Surfaces
588(1)
Maintaining and Cleaning Equipment
589(1)
Maintenance Equipment and Cleaning Supplies
590(1)
Litigation Issues
591(3)
Conclusion
594(9)
Answers to Study Questions 603(2)
Suggested Solutions for Applying Knowledge Questions 605(7)
References 612(35)
Conversion Chart 647(1)
Index 648(10)
About the Editors 658


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