Essentials of Strength Training and Conditioning

by Thomas R. Baechle; ational Strength & Conditioning Associa

ISBN13:

9780873226943

ISBN10:

0873226941

Format:

Hardcover

Pub. Date:

6/1/1994

Publisher(s):

Human Kinetics

Upgraded Edition: Click here!

Other versions by this Author

List Price: ~~$50.00~~

More New and Used
from Private Sellers

Starting at $4.24

Rent Textbook

We're Sorry
Sold Out

Used Textbook

We're Sorry
Sold Out

eTextbook

We're Sorry
Not Available

New Textbook

We're Sorry
Sold Out

Summary

In Essentials of Strength Training and Conditioning, the leaders in the exercise sciences explore the scientific principles, concepts, and theories as well as the practical how-tos of strength training and conditioning. For the first time, students and professionals can turn to a single source for up-to-date, comprehensive information on a full range of strength and conditioning topics. This definitive reference examines the principles founded in the exercise sciences and how they can best be applied in designing safe and effective strength and conditioning programs; explains the structure and function of body systems and how they adapt to training; discusses the necessary steps of testing for strength and conditioning, from selecting the most appropriate test to evaluating results; provides information and instruction on stretching, plyometrics and speed development exercises, and lifting and spotting; explains how to design an effective strength training and conditioning program; and addresses facility management, including equipment issues, facility policies and procedures, staff concerns, and emergency preparedness issues.

Contributors

(3)

Reviewers

xii

(1)

Preface

xiii

(1)

Credits

xiv

(2)

From the Editor

xvi

PART I CONCEPTS AND APPLICATIONS OF THE EXERCISE SCIENCES

(244)

Chapter 1 Muscle Physiology

(9)

Gary R. Hunter

Muscle Microstructure and Macrostructure

(2)

Sliding-Filament Theory of Muscular Contraction

(1)

Types of Muscle Action

(1)

Force Production

(2)

Conclusion

(1)

Key Terms

(1)

Study Questions

(1)

References

(1)

Chapter 2 Neuromuscular Adaptations to Conditioning

(7)

Gary A. Dudley

Robert T. Harris

Neuromuscular Anatomy and Physiology

(1)

Motor Unit Recruitment Patterns During Exercise

(1)

Role of Proprioceptors in Learning Physical Skills

(1)

Neuromuscular Adaptations to Exercise Conditioning

(2)

Conclusion

(1)

Key Terms

(1)

Study Questions

(1)

Applying Knowledge of Neuromuscular Adaptations

(1)

References

(1)

Chapter 3 The Biomechanics of Resistance Exercise

(32)

Everett Harman

The Musculoskeletal System

(8)

Human Strength and Power

(7)

Sources of Resistance to Muscle Contraction

(5)

Power Output During Resistance Exercise

(1)

Lifting Safety

(4)

Movement Analysis and Exercise Prescription

(3)

Conclusion

(1)

Key Terms

(1)

Study Questions

(1)

Applying Knowledge of the Biomechanics of Resistance Exercise

(1)

References

(2)

Chapter 4 Bone, Muscle, and Connective Tissue Adaptations to Physical Activity

(16)

Brian P. Conroy

Roger W. Earle

Adaptation of Bone to Exercise

(4)

Adaptation of Muscle to Exercise

(2)

Adaptation of Connective Tissue to Exercise

(3)

Conclusion

(1)

Key Terms

(1)

Study Questions

(1)

Applying Knowledge of Bone, Muscle, and Connective Tissue

(1)

References

(3)

Chapter 5 Bioenergetics

(19)

Michael H. Stone

Michael S. Conley

Adenosine Triphosphate

(1)

Biological Energy Systems

(7)

Substrate Depletion and Repletion

(1)

Bioenergetic Limiting Factors in Exercise Performance

(1)

Oxygen Uptake and Anaerobic Contribution to Work

(1)

Metabolic Specificity of Training

(1)

Conclusion

(1)

Key Terms

(1)

Study Questions

(1)

Applying Knowledge of Bioenergetics

(1)

References

(5)

Chapter 6 Neuroendocrine Responses to Resistance Exercise

(22)

William J. Kraemer

Basic Concepts

(6)

The Primary Anabolic Hormones

(9)

Adrenal Hormones

101

(1)

Other Hormonal Considerations

102

(1)

Conclusion

102

(1)

Key Terms

102

(1)

Study Questions

103

(1)

Applying Knowledge of Neuroendocrine Responses

103

(1)

References

103

(5)

Chapter 7 Cardiovascular and Respiratory Anatomy and Physiology: Responses to Exercise

108

(19)

Mark A. Williams

Cardiovascular Anatomy and Physiology

108

(3)

Respiratory Anatomy and Physiology

111

(3)

Cardiovascular and Respiratory Responses to Acute Exercise

114

(7)

Cardiovascular and Respiratory Responses to Exercise Training

121

(1)

External Influences on Cardiorespiratory Response

122

(2)

Conclusion

124

(1)

Key Terms

124

(1)

Study Questions

125

(1)

Applying Knowledge of Cardiovascular and Respiratory Anatomy and Physiology

126

(1)

References

126

(1)

Chapter 8 General Adaptations to Resistance and Endurance Training Programs

127

(24)

William J. Kraemer

Variations in Energy Requirements, Sources, and Usage

128

(1)

Anaerobic Training

129

(2)

Resistance Training

131

(5)

Aerobic Training

136

(3)

Overtraining

139

(4)

Recovery Techniques

143

(1)

Detraining

143

(1)

Conclusion

144

(1)

Key Terms

145

(1)

Study Questions

145

(1)

Applying Knowledge of General Adaptations

146

(1)

References

147

(4)

Chapter 9 Individual Differences and Their Implications for Resistance Training

151

(12)

Jean Barrett Holloway

Gender Differences in Anatomy and Physiology

151

(1)

How Training Stimulus Interacts With Maturity

152

(4)

Individual Biomechanical Differences: Coaching the Execution of Exercises

156

(3)

Conclusion

159

(1)

Key Terms

160

(1)

Study Questions

160

(1)

Applying Knowledge of Individual Differences

161

(1)

References

161

(2)

Chapter 10 The Psychology of Athletic Preparation and Performance: The Mental Management of Physical Resources

163

(25)

Bradley D. Hatfield

Evan B. Brody

Definition of Key Concepts in Sport Psychology

163

(3)

How the Mind Affects the Athlete's Physical Performance

166

(3)

The Ideal Performance State

169

(1)

Motivational Phenomena

170

(2)

Influence of Arousal on Performance

172

(4)

Mental Management of Physical Resources: Controlling Psychological Processes

176

(7)

Conclusion

183

(1)

Key Terms

183

(1)

Study Questions

183

(2)

Applying Knowledge of the Psychology of Athletic Preparation and Performance

185

(1)

References

185

(3)

Chapter 11 Performance-Enhancing Substances: Effects, Risks, and Appropriate Alternatives

188

(22)

Karl E. Friedl

Types of Performance-Enhancing Substances

189

(1)

Anabolic Steroids and Other Hormones

190

(8)

Dietary Supplements

198

(4)

Conclusion

202

(1)

Key Terms

202

(1)

Study Questions

202

(2)

Applying Knowledge of Performance-Enhancing Substances

204

(1)

References

204

(6)

Chapter 12 Nutritional Factors in Performance and Health

210

(21)

Michael H. Stone

Protein

210

(5)

Carbohydrates

215

(2)

Lipids

217

(3)

Vitamins and Minerals

220

(2)

Effects of Depressed Appetite

222

(1)

Caloric Density and Nutrient Density

222

(1)

Carbohydrate Loading

223

(1)

Pre-Event and Postevent Meals

224

(1)

Conclusion

224

(1)

Key Terms

225

(1)

Study Questions

225

(1)

Applying Knowledge of Nutritional Factors

225

(1)

References

226

(5)

Chapter 13 Weight Gain and Weight Loss

231

(7)

Michael H. Stone

Energy Cost of Exercise

231

(1)

Water and Electrolytes

232

(1)

Weight Gain

233

(1)

Weight Loss

234

(1)

Conclusion

235

(1)

Key Terms

235

(1)

Study Questions

235

(1)

Applying Knowledge of Weight Gain and Weight Loss

236

(1)

References

236

(2)

Chapter 14 Eating Disorders

238

(7)

Michael H. Stone

Obesity

238

(1)

Bulimia Nervosa

239

(1)

Anorexia Nervosa

240

(1)

Approaching an Athlete Who Has an Eating Disorder

241

(1)

Conclusion

241

(1)

Key Terms

241

(1)

Study Questions

242

(1)

Applying Knowledge of Eating Disorders

242

(1)

References

242

(3)

PART II TESTING AND EVALUATION

245

(42)

Overview of Part II

247

(3)

Key Terms

248

(1)

References

248

(2)

Chapter 15 Selecting Appropriate Tests

250

(4)

Douglas M. Semenick

Validity

250

(1)

Reliability

250

(1)

Objectivity

251

(1)

Selecting Valid, Reliable, and Objective Tests

251

(1)

Conclusion

252

(1)

Key Terms

252

(1)

Study Questions

252

(1)

Applying Knowledge of Test Selection

253

(1)

References

253

(1)

Chapter 16 Organizing Testing Procedures

254

(4)

Douglas M. Semenick

Test and Evaluation Format

254

(1)

Organizing Time

254

(1)

Sequence of Tests

254

(1)

Developing Scoring Forms

255

(1)

Training Test Administrators

255

(1)

Preparing Athletes

255

(1)

Giving Test Instructions

255

(1)

Conclusion

255

(1)

Study Questions

256

(1)

Applying Knowledge of Organizing Testing Procedures

256

(1)

References

257

(1)

Chapter 17 Testing Protocols and Procedures

258

(16)

Douglas M. Semenick

Administering Tests

258

(1)

Health and Fitness Field Tests

259

(2)

Conclusion

261

(1)

Local Muscular Endurance: Timed Sit-Ups

262

(1)

Local Muscular Endurance: Timed Push-Ups

263

(1)

Aerobic Power: 3-Minute Step Test

264

(1)

Aerobic Power: 2-Mile Run

265

(1)

Anaerobic Power: Vertical Jump

265

(1)

Anaerobic Power: Line Drill for Basketball

266

(1)

Anaerobic Power: 300-Yard Shuttle Run

267

(1)

Agility and Body Control: T-Test

268

(1)

Agility and Body Control: Edgren Side Step

269

(1)

Running Speed: 40-Yard Sprint

269

(1)

Body Composition: Measurement of Skinfolds

270

(1)

Anthropometry: Girth Measurements

271

(1)

Flexibility: Sit and Reach

271

(1)

Key Terms

272

(1)

Study Questions

272

(1)

Applying Knowledge of Testing Protocols and Procedures

273

(1)

References

273

(1)

Chapter 18 Evaluating Test Data

274

(13)

Douglas M. Semenick

Statistics

274

(4)

Developing an Athletic Profile

278

(1)

Goal Setting

278

(3)

Conclusion

281

(1)

Key Terms

282

(1)

Study Questions

283

(1)

Applying Knowledge of Evaluating Test Data

284

(1)

References

284

(3)

PART III EXERCISE TECHNIQUES

287

(114)

Chapter 19 Stretching and Warm-Up

289

(25)

William B. Allerheiligen

Factors Affecting Flexibility

289

(1)

When Should You Stretch?

290

(1)

Individuality of Stretching

291

(1)

Stretch Reflexes

291

(1)

Types of Stretching

291

(6)

Benefits of Stretching

297

(1)

Stretching Techniques

298

(14)

Key Terms

312

(1)

Study Questions

312

(1)

Applying Knowledge of Stretching and Warm-Up

312

(1)

References

313

(1)

Chapter 20 Speed Development and Plyometric Training

314

(31)

William B. Allerheiligen

Speed Development

314

(5)

Plyometrics

319

(8)

Plyometric Drills

327

(15)

Key Terms

342

(1)

Study Questions

342

(1)

Applying Knowledge of Speed Development and Plyometric Training

343

(1)

References

343

(2)

Chapter 21 Strength Training and Spotting Techniques

345

(56)

Thomas R. Baechle

Roger W. Earle

William B. Allerheiligen

Exercise Technique Fundamentals

345

(2)

Spotting Free-Weight Exercises

347

(2)

Strength Training Exercises

349

(50)

Key Terms

399

(1)

Study Questions

399

(1)

Applying Knowledge of Strength Training and Spotting Techniques

399

(1)

Essentials of Strength Training and Conditioning

9780873226943

Rent Textbook

Used Textbook

eTextbook

New Textbook

Related Products

Summary

Table of Contents