Weight Training For Life

by Hesson, James L.

• ISBN13: 9780495012757
• ISBN10: 0495012750
• Edition: 8th
• Format: Spiral Bound
• Copyright: 2006-02-06
• Publisher: Brooks Cole

Summary

WEIGHT TRAINING FOR LIFE, Eighth Edition is ideal for anyone interested in learning about weight training. It focuses on helping students learn to plan their own weight training programs for a lifetime of fitness. Whether used for group lessons or as a reference for anyone wanting to get back into a routine, this text is designed to help men and women of all ages and skill level build a solid foundation of current knowledge and practice in weight training, as well as learn the most effective ways to develop the body shape one desires. The text contains hundreds of full-color photos demonstrating exercises and proper techniques. It also contains forms for writing goals, for planning a personal weight-training program, and for recording circumference measurements, strength measurements, and muscle endurance measurements. Readers will learn how to design and maintain a safe, personalized, effective, and enjoyable weight-training program. They will learn that weight training, done properly, can be a fun and beneficial activity. Whether as a required or recommended text, WEIGHT TRAINING FOR LIFE continues to be the best-selling, most visually oriented weight training text in the higher education market.

Table of Contents

Preface	vii
Part I Getting Started	1	(52)
What, Who, and Why	1	(6)
What Is Weight Training?	1	(1)
Who Trains with Weights?	1	(1)
Who Should Participate in Weight Training?	2	(2)
Why Weight Training?	4	(3)
Frequently Asked Questions	7	(4)
Muscle Structure and Function	11	(6)
Characteristics of Muscle Tissue	11	(1)
Types of Muscle Tissue	12	(1)
The Musculoskeletal System as a Lever System	12	(1)
The Structure of Skeletal Muscle	12	(1)
Muscle Contraction and Exercise Movements	13	(1)
Motor Unit	14	(1)
Muscle Atrophy and Hypertrophy	15	(1)
Basic Principles of Muscle Development	16	(1)
Warm-Up, Flexibility, and Stretching	17	(4)
Warm-Up	17	(1)
Flexibility	18	(1)
Stretching	18	(2)
Weight Room Stretching Routine	20	(1)
Safe and Effective Weight Training	21	(8)
Medical Clearance	21	(1)
Clothing	21	(1)
Performing a Weight Training Exercise	22	(2)
Additional Considerations for Machine Exercises	24	(2)
Training Partner	26	(1)
Spotting	26	(1)
Safety	27	(1)
Good Behavior in the Weight Room	28	(1)
A Beginning Weight Training Program	29	(10)
Free Weights or Machines?	29	(1)
Grips	30	(2)
Correct Lifting Technique	32	(1)
Basic Exercises	32	(1)
Frequency and Resistance	32	(1)
The First 6 Weeks	32	(2)
Guidelines for Productive Training	34	(5)
Nutrition, Rest, and Drugs	39	(14)
Nutrition	39	(8)
Rest	47	(4)
Drugs	51	(2)
Part II Learning More Weight Training Exercises	53	(74)
Major Muscles of the Human Body	54	(1)
Chest Exercises	55	(10)
Chest	56	(6)
Chest/Back	62	(3)
Back Exercises	65	(8)
Back	66	(4)
Upper Back	70	(3)
Shoulder Exercises	73	(10)
Breathing for Shoulder Exercises	73	(1)
Shoulder	74	(9)
Arm Exercises	83	(14)
Upper Arm	84	(4)
Upper Arm	88	(6)
Forearm	94	(3)
Leg Exercises	97	(16)
Hip and Knee Extension	98	(6)
Hip Extension	104	(1)
Hip Flexion	105	(1)
Knee Extension	106	(1)
Knee Flexion	107	(1)
Ankle Plantar Flexion	108	(5)
Trunk Flexion and Extension Exercises	113	(14)
Trunk Flexion	114	(8)
Trunk Extension	122	(2)
The Total Ab Solution	124	(3)
Part III Getting the Most Out of Weight Training	127	(38)
Measurement and Evaluation	127	(12)
Measurement	127	(2)
Record Keeping	129	(1)
Evaluation of Progress	130	(9)
A Formula for Success	139	(6)
A Formula for Success	139	(2)
Writing Weight Training Goals	141	(4)
Planning Your Personal Weight Training Program	145	(10)
Basic Weight Training Principles	145	(1)
Considerations in Planning Your Weight Training Program	145	(2)
Suggested Lifetime Fitness Weight Training Programs	147	(1)
A Simple Home Training Program for Busy People	148	(5)
Time Management	153	(2)
Beyond the Basics	155	(6)
Progressive Overload	155	(1)
Increasing Exercise Intensity	156	(1)
Total Body and Split Routines	157	(1)
Fixed Systems	157	(1)
Variable Systems	158	(1)
Training Equipment	158	(3)
Weight Training for Life	161	(4)
Transtheoretical Model of Behavior Change	161	(1)
Tips for Sticking with It	162	(3)
References and Suggested Readings	165	(1)
Index	166