Basic Weight Training for Men and Women

by Fahey, Thomas

• ISBN13: 9780073376585
• ISBN10: 0073376582
• Edition: 7th
• Format: Paperback
• Copyright: 2009-06-22
• Publisher: McGraw-Hill Humanities/Social Sciences/Languages

Summary

This popular text is a comprehensive, practical guide to developing a personalized weight-training program with both free weights and machines. Weight training concepts and specific exercises are grouped by body region, and many photographs, illustrations, diagrams, and figures demonstrate proper technique and form.

Table of Contents

Preface	p. xv
Basic Weight Training	p. 1
Brief History of Weight Training	p. 2
Weight Training and Your Total Physical Fitness Program	p. 4
Benefits of Weight Training	p. 4
Improved Sports Performance	p. 8
Emotional and Social Benefits	p. 8
Competitive Outlet	p. 8
Exercise and Disability	p. 8
Weight Training for Children	p. 9
Let's Get Started!	p. 9
Web Sites Dealing with Weight Training and Fitness	p. 9
Weight Training and Your Body	p. 11
Your Body's Responses to Weight Training	p. 11
How Strong Can You Get?	p. 11
Muscles and the Skeleton	p. 13
Skeleton-Muscle Structure	p. 14
The Motor Unit	p. 17
Weight Training and Your Health	p. 18
Weight Training and the Strength of Ligaments, Tendons, Bones, and Joint Surfaces	p. 19
Weight Training, Weight Control, and Coronary Artery Disease	p. 19
Digestion	p. 19
Osteoporosis	p. 20
Are Body-Building and Strength-Building Programs the Same?	p. 21
Weight Training and Aging	p. 21
Kneecap Pain	p. 22
Muscle Soreness	p. 23
Weight Training Guidelines	p. 25
Weight Training as Part of the Total Fitness Program	p. 30
Determining Your Goals	p. 30
Developing an Attractive, Healthy-Looking Body	p. 30
Improving Strength for Other Activities	p. 32
Developing Strength and Power for Sports	p. 32
Weight Training as Part of a General Conditioning and Wellness Program	p. 33
Choosing Activities for a Balanced Physical Fitness Program	p. 33
How Weight Training Improves Your Body	p. 37
Stress Adaptation	p. 37
Overload	p. 38
Specificity of Training	p. 39
Individual Differences and Genetics	p. 40
Reversibility	p. 40
Types of Weight-Training Exercises	p. 41
Isometric Exercise	p. 41
Dynamic Exercise	p. 42
Getting Started: The Basics	p. 44
Medical Checkup	p. 44
What to Wear	p. 45
Shoes	p. 45
Weight-Lifting Belt	p. 45
Lifting Shirts and Suits	p. 46
Wraps	p. 46
Breast Support for Women	p. 47
Gloves	p. 47
Weights and Other Resistive Exercise Equipment	p. 47
Free Weights	p. 47
Weight Machines	p. 48
Other Forms of Resistive Exercise	p. 50
Gravity (Body Weight)	p. 50
Exercise Balls	p. 50
Rubber (Surgical) Tubing and Bands	p. 50
Medicine Balls and Lifting Stones	p. 50
Kettlebells	p. 51
Water	p. 51
Other Devices	p. 51
Resistive Exercise without Weights	p. 51
Structure of the Weight-Training Program	p. 51
Number of Training Sessions per Week	p. 52
Warm-Up	p. 53
Cool-Down	p. 53
Choosing the Correct Weight	p. 54
Order of Exercises and Development of Antagonistic Muscle Groups	p. 54
Sets and Repetitions	p. 56
Basic Cycling Techniques	p. 59
Making Progress	p. 61
Training for Body Building, Strength, and Power	p. 61
Combining Weight Training with Other Sports and Exercises	p. 61
Preventing Accidents	p. 62
Spotting	p. 63
Collars	p. 64
Preventing Accidents on Weight Machines	p. 64
Behavior in the Weight Room	p. 65
Medical Concerns	p. 65
Proper Mechanics of Exercise	p. 65
Lifting Techniques	p. 66
Breathing	p. 67
Exercise Movements and Lifting Speed	p. 67
Grips	p. 68
Choosing a Health Club or Weight-Training Class	p. 68
Exercising at Home	p. 71
Developing the Lower Body	p. 72
Functional Leg Strength	p. 73
Functional Leg Strength Test	p. 74
Compound Lower-Body Exercises	p. 79
Kettlebell Swings	p. 79
Squats	p. 79
Power-Rack Squats	p. 82
Squats, Smith Machine	p. 82
Front Squats	p. 82
Wall Squats (Phantom Chair)	p. 83
Lunges	p. 84
Step-Ups	p. 84
Auxiliary Exercises for the Lower Body	p. 85
Knee Extensions (Leg Extensions)	p. 85
Knee Flexions (Leg Curls)	p. 85
Heel Raises	p. 86
Heel Raises, Leg-Press Machines	p. 87
Advanced Lifts	p. 88
The Clean	p. 88
The High Pull	p. 89
The Snatch	p. 89
The Dead Lift	p. 93
Functional Training Machines and Equipment	p. 93
Developing the Back and Neck	p. 95
The Back Muscles	p. 96
Exercises for the Lats (Middle Back)	p. 97
Pull-Ups	p. 98
Pull-Downs on the Lat Machine (Lat Pulls)	p. 98
Dumbbell Pullovers	p. 99
Barbell Pullovers	p. 99
Exercises for the Rhomboids and Teres Major (Middle Back)	p. 100
One-Arm Dumbbell Rows	p. 100
Incline Reverse Dumbbell Laterals and Incline Reverse Dumbbell Rows	p. 101
Machine Reverse Flys	p. 101
Machine Rows	p. 101
Seated Cable Rows	p. 101
Low-Back Pain	p. 102
Preventing Low-Back Pain	p. 103
Managing Acute Back Pain	p. 103
Managing Chronic Back Pain	p. 104
Exercises for the Lower-Back Muscles	p. 104
Isometric Spine Extension (Bird-Dog Exercise)	p. 105
Back Extensions	p. 105
Superman on the Exercise Ball	p. 106
Dead Lifts	p. 106
Kettlebell Swings	p. 107
Building the Trapezius	p. 108
Exercises for the Trapezius (Upper Back)	p. 108
Barbell Shrugs	p. 108
Other Exercises That Build the Traps	p. 109
Exercises for the Neck	p. 109
Manual-Resistance Exercises	p. 110
Isometric Neck Exercises	p. 110
Neck-Harness Exercises	p. 111
Neck-Machine Exercises	p. 111
Four-Way Neck Machines	p. 111
Developing the Abdominal Muscles	p. 112
Abdominal Fat: The Bad and the Ugly	p. 112
The Abdominal Muscles	p. 114
The Rectus Abdominis	p. 114
The Internal and External Obliques	p. 114
The Transversus Abdominis	p. 115
Sit-Ups for Shapely Abs?	p. 115
The Core and the Kinetic Chain	p. 116
Safe, Effective Exercises for the Abdominal Muscles	p. 116
Isometric Abdominal Exercise (Abdominal Brace)	p. 117
Isometric Abdominal Stabilizers	p. 117
Crunches	p. 117
Crunches on the Exercise Ball	p. 118
Side-Bridges	p. 119
Front Bridges	p. 119
Reverse Crunches on a Bench	p. 120
Bicycle Exercise	p. 120
Abdominal Machines	p. 120
Hanging Knee Raises (Captain's Chair Exercise)	p. 121
Twists	p. 121
Harness Your Metabolism and Fight Abdominal Fat	p. 121
Weight Training	p. 122
Aerobics	p. 122
Interval Training	p. 122
Diet	p. 124
You Can Improve the Appearance of Your Abdomen	p. 124
Developing the Chest and Shoulders	p. 125
The Chest Muscles and How to Train Them	p. 126
Exercises for the Chest Muscles	p. 127
Bench Press	p. 127
Incline Press	p. 130
Push-Ups and Modified Push-Ups	p. 131
Dumbbell Flys	p. 132
Machine Flys	p. 133
Cable Crossovers	p. 134
Pullovers	p. 134
Pullover Machines	p. 135
Decline-Bench Press	p. 135
Other Exercises for the Chest	p. 135
Tips on Building the Chest Muscles	p. 135
Exercises to Develop the Shoulders	p. 135
The Deltoid and Rotator-Cuff Muscles	p. 136
Overhead Press	p. 136
Overhead-Press Machines	p. 137
Shoulder Raises	p. 137
Lateral-Raise Machines	p. 140
Incline Reverse Dumbbell Laterals	p. 140
Incline Reverse Dumbbell Rows	p. 140
Upright Rowing	p. 141
Rotator-Cuff Exercises	p. 141
Preventing Rotator-Cuff Injuries	p. 144
Developing the Arms	p. 145
Exercises for the Front of the Arm	p. 145
Standing Barbell Curls	p. 146
Dumbbell Curls	p. 148
Preacher Curls	p. 149
Reverse Curls	p. 149
Pole Curls with a Partner (Poleates)	p. 150
Curls, Exercise Machines	p. 151
Double-Arm Curls, Low Pulley	p. 151
Other Exercises for the Front of the Arm	p. 152
Exercises for the Back of the Arm	p. 152
Triceps Extensions on the Lat Machine	p. 153
Bench Triceps Extensions	p. 154
Parallel-Bar Dips	p. 154
Triceps Extensions, Exercise Machines	p. 156
Exercises for the Forearm	p. 156
Pole Twists (Poleates)	p. 156
Wrist Curls	p. 156
Wrist Rollers	p. 157
Other Exercises for the Forearm and Grip	p. 157
Exercises to Develop Speed and Power	p. 158
Plyometric and Speed Exercises	p. 158
Injury Risk of Power Exercises	p. 159
Basic Speed and Power Exercises: Lower Body	p. 160
Calf Jumps	p. 161
Rope Skipping	p. 161
Squat Jumps	p. 163
Mule-Kick Squat Jumps	p. 163
Double-Leg Tuck Jumps	p. 164
360-Degree Squat Jumps	p. 165
One-Leg Squat Jumps	p. 165
Ice-Skater Exercise	p. 165
Lunge Jumps	p. 166
Horizontal Jumps and Hops	p. 168
Standing Long Jump	p. 168
Multiple Standing Long Jump	p. 169
Standing Triple Jump	p. 169
Skiers	p. 169
Four Squares (Dot Drills)	p. 169
Cone Hops	p. 169
Hurdle Hops	p. 170
Bounce Push-Ups	p. 171
Wall Bounce Push-Ups	p. 171
Floor Bounce Push-Ups	p. 171
Box Jumping	p. 173
Step-Downs	p. 173
Standing Long Jumps from a Box	p. 173
Ski Box Jumps	p. 174
Single-Leg Jump-Ups	p. 174
Medicine-Ball Exercises	p. 175
Catch with Yourself	p. 176
Medicine-Ball or Shot-Put Throws	p. 177
Chest Passes with a Partner	p. 178
Overhead Passes with a Partner	p. 178
Medicine-Ball Sit-Ups	p. 178
Other Exercises to Develop Speed and Power	p. 179
Sprint Starts, Running	p. 180
Harness Sprinting	p. 181
Stadium Stairs	p. 181
High Knees, Fast Arms	p. 182
Bounding Strides	p. 183
Additional Lower-Body Speed-Power Exercises	p. 183
Integrating Power Training into Workouts	p. 184
Peak-Power Weight Training	p. 184
Combining Weight-Training and Power Exercises	p. 185
Speed-Power Training Program	p. 185
You Can Develop More Speed and Power!	p. 186
Nutrition for Weight Training	p. 187
Planning a Healthy Diet	p. 188
USDA and DHHS Dietary Guidelines for Americans	p. 188
Fluids	p. 192
Vitamins	p. 192
Iron	p. 192
Calcium	p. 193
Energy Requirements of Active People	p. 193
Developing an Attractive Body: The Role of Exercise and Nutrition	p. 193
Weight Training, Energy Balance, and Body Composition	p. 194
Losing Weight	p. 195
Gaining Weight	p. 195
Eating Disorders	p. 197
Anorexia Nervosa and Anorexia Athletica	p. 197
Bulimia	p. 198
Treating Eating Disorders	p. 198
Diet and Performance	p. 199
The High-Carbohydrate Diet	p. 200
Carbohydrate Drinks During Exercise	p. 200
Avoidance of High-Fat Diets	p. 201
Protein Requirements for Weight Trainers	p. 201
Proteins as an Energy Source	p. 203
Amino Acid and Polypeptide Supplements	p. 203
Ergogenic Aids: Drugs and Supplements	p. 205
Anabolic-Androgenic Steroids	p. 208
How Steroids Work in the Body	p. 209
Health Risks of Anabolic Steroids	p. 209
Growth Hormone	p. 210
Insulin-Like Growth Factor (IGF-1)	p. 211
Dehydroepiandrosterone (DHEA) and Androstenedione (Andro)	p. 211
Insulin	p. 212
Clenubuterol	p. 212
Myostatin Blockers	p. 212
Other Substances Taken to Enhance Performance	p. 212
Supplements Taken to Speed Recovery	p. 212
Creatine Monohydrate	p. 213
Hydroxy-beta-methylbutyrate (HMB)	p. 213
Supplements Taken to Increase Aggressiveness and Training Intensity	p. 213
Amphetamines	p. 213
Caffeine	p. 214
Other Agents	p. 214
Supplements Taken to Aid Weight Control	p. 215
Supplements and Your Exercise Program	p. 216
Muscular System	p. 217
Skeletal System	p. 219
Machine and Free-Weight Exercises for Sports and Activities	p. 220
Weight Training for Sports and Activities	p. 220
Weight-Training Exercises for Selected Machines and Free Weights	p. 221
Norms and Test Procedures for Measuring Strength	p. 224
Norms for Body Composition, Percent Fat	p. 224
Norms for 1-Minute Sit-Ups	p. 225
Norms for 1 Repetition Maximum Bench Press	p. 226
Norms for 1 Repetition Maximum Leg Press	p. 227
Norms for Push-Ups, Men	p. 228
Norms for Modified Push-Ups, Women	p. 228
Norms for Combined Right- and Left-Hand Grip Strength	p. 229
Glossary	p. 230
References	p. 237
Index	p. 243
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