Basic Weight Training for Men and Women

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

Prefacep. xv
Basic Weight Trainingp. 1
Brief History of Weight Trainingp. 2
Weight Training and Your Total Physical Fitness Programp. 4
Benefits of Weight Trainingp. 4
Improved Sports Performancep. 8
Emotional and Social Benefitsp. 8
Competitive Outletp. 8
Exercise and Disabilityp. 8
Weight Training for Childrenp. 9
Let's Get Started!p. 9
Web Sites Dealing with Weight Training and Fitnessp. 9
Weight Training and Your Bodyp. 11
Your Body's Responses to Weight Trainingp. 11
How Strong Can You Get?p. 11
Muscles and the Skeletonp. 13
Skeleton-Muscle Structurep. 14
The Motor Unitp. 17
Weight Training and Your Healthp. 18
Weight Training and the Strength of Ligaments, Tendons, Bones, and Joint Surfacesp. 19
Weight Training, Weight Control, and Coronary Artery Diseasep. 19
Digestionp. 19
Osteoporosisp. 20
Are Body-Building and Strength-Building Programs the Same?p. 21
Weight Training and Agingp. 21
Kneecap Painp. 22
Muscle Sorenessp. 23
Weight Training Guidelinesp. 25
Weight Training as Part of the Total Fitness Programp. 30
Determining Your Goalsp. 30
Developing an Attractive, Healthy-Looking Bodyp. 30
Improving Strength for Other Activitiesp. 32
Developing Strength and Power for Sportsp. 32
Weight Training as Part of a General Conditioning and Wellness Programp. 33
Choosing Activities for a Balanced Physical Fitness Programp. 33
How Weight Training Improves Your Bodyp. 37
Stress Adaptationp. 37
Overloadp. 38
Specificity of Trainingp. 39
Individual Differences and Geneticsp. 40
Reversibilityp. 40
Types of Weight-Training Exercisesp. 41
Isometric Exercisep. 41
Dynamic Exercisep. 42
Getting Started: The Basicsp. 44
Medical Checkupp. 44
What to Wearp. 45
Shoesp. 45
Weight-Lifting Beltp. 45
Lifting Shirts and Suitsp. 46
Wrapsp. 46
Breast Support for Womenp. 47
Glovesp. 47
Weights and Other Resistive Exercise Equipmentp. 47
Free Weightsp. 47
Weight Machinesp. 48
Other Forms of Resistive Exercisep. 50
Gravity (Body Weight)p. 50
Exercise Ballsp. 50
Rubber (Surgical) Tubing and Bandsp. 50
Medicine Balls and Lifting Stonesp. 50
Kettlebellsp. 51
Waterp. 51
Other Devicesp. 51
Resistive Exercise without Weightsp. 51
Structure of the Weight-Training Programp. 51
Number of Training Sessions per Weekp. 52
Warm-Upp. 53
Cool-Downp. 53
Choosing the Correct Weightp. 54
Order of Exercises and Development of Antagonistic Muscle Groupsp. 54
Sets and Repetitionsp. 56
Basic Cycling Techniquesp. 59
Making Progressp. 61
Training for Body Building, Strength, and Powerp. 61
Combining Weight Training with Other Sports and Exercisesp. 61
Preventing Accidentsp. 62
Spottingp. 63
Collarsp. 64
Preventing Accidents on Weight Machinesp. 64
Behavior in the Weight Roomp. 65
Medical Concernsp. 65
Proper Mechanics of Exercisep. 65
Lifting Techniquesp. 66
Breathingp. 67
Exercise Movements and Lifting Speedp. 67
Gripsp. 68
Choosing a Health Club or Weight-Training Classp. 68
Exercising at Homep. 71
Developing the Lower Bodyp. 72
Functional Leg Strengthp. 73
Functional Leg Strength Testp. 74
Compound Lower-Body Exercisesp. 79
Kettlebell Swingsp. 79
Squatsp. 79
Power-Rack Squatsp. 82
Squats, Smith Machinep. 82
Front Squatsp. 82
Wall Squats (Phantom Chair)p. 83
Lungesp. 84
Step-Upsp. 84
Auxiliary Exercises for the Lower Bodyp. 85
Knee Extensions (Leg Extensions)p. 85
Knee Flexions (Leg Curls)p. 85
Heel Raisesp. 86
Heel Raises, Leg-Press Machinesp. 87
Advanced Liftsp. 88
The Cleanp. 88
The High Pullp. 89
The Snatchp. 89
The Dead Liftp. 93
Functional Training Machines and Equipmentp. 93
Developing the Back and Neckp. 95
The Back Musclesp. 96
Exercises for the Lats (Middle Back)p. 97
Pull-Upsp. 98
Pull-Downs on the Lat Machine (Lat Pulls)p. 98
Dumbbell Pulloversp. 99
Barbell Pulloversp. 99
Exercises for the Rhomboids and Teres Major (Middle Back)p. 100
One-Arm Dumbbell Rowsp. 100
Incline Reverse Dumbbell Laterals and Incline Reverse Dumbbell Rowsp. 101
Machine Reverse Flysp. 101
Machine Rowsp. 101
Seated Cable Rowsp. 101
Low-Back Painp. 102
Preventing Low-Back Painp. 103
Managing Acute Back Painp. 103
Managing Chronic Back Painp. 104
Exercises for the Lower-Back Musclesp. 104
Isometric Spine Extension (Bird-Dog Exercise)p. 105
Back Extensionsp. 105
Superman on the Exercise Ballp. 106
Dead Liftsp. 106
Kettlebell Swingsp. 107
Building the Trapeziusp. 108
Exercises for the Trapezius (Upper Back)p. 108
Barbell Shrugsp. 108
Other Exercises That Build the Trapsp. 109
Exercises for the Neckp. 109
Manual-Resistance Exercisesp. 110
Isometric Neck Exercisesp. 110
Neck-Harness Exercisesp. 111
Neck-Machine Exercisesp. 111
Four-Way Neck Machinesp. 111
Developing the Abdominal Musclesp. 112
Abdominal Fat: The Bad and the Uglyp. 112
The Abdominal Musclesp. 114
The Rectus Abdominisp. 114
The Internal and External Obliquesp. 114
The Transversus Abdominisp. 115
Sit-Ups for Shapely Abs?p. 115
The Core and the Kinetic Chainp. 116
Safe, Effective Exercises for the Abdominal Musclesp. 116
Isometric Abdominal Exercise (Abdominal Brace)p. 117
Isometric Abdominal Stabilizersp. 117
Crunchesp. 117
Crunches on the Exercise Ballp. 118
Side-Bridgesp. 119
Front Bridgesp. 119
Reverse Crunches on a Benchp. 120
Bicycle Exercisep. 120
Abdominal Machinesp. 120
Hanging Knee Raises (Captain's Chair Exercise)p. 121
Twistsp. 121
Harness Your Metabolism and Fight Abdominal Fatp. 121
Weight Trainingp. 122
Aerobicsp. 122
Interval Trainingp. 122
Dietp. 124
You Can Improve the Appearance of Your Abdomenp. 124
Developing the Chest and Shouldersp. 125
The Chest Muscles and How to Train Themp. 126
Exercises for the Chest Musclesp. 127
Bench Pressp. 127
Incline Pressp. 130
Push-Ups and Modified Push-Upsp. 131
Dumbbell Flysp. 132
Machine Flysp. 133
Cable Crossoversp. 134
Pulloversp. 134
Pullover Machinesp. 135
Decline-Bench Pressp. 135
Other Exercises for the Chestp. 135
Tips on Building the Chest Musclesp. 135
Exercises to Develop the Shouldersp. 135
The Deltoid and Rotator-Cuff Musclesp. 136
Overhead Pressp. 136
Overhead-Press Machinesp. 137
Shoulder Raisesp. 137
Lateral-Raise Machinesp. 140
Incline Reverse Dumbbell Lateralsp. 140
Incline Reverse Dumbbell Rowsp. 140
Upright Rowingp. 141
Rotator-Cuff Exercisesp. 141
Preventing Rotator-Cuff Injuriesp. 144
Developing the Armsp. 145
Exercises for the Front of the Armp. 145
Standing Barbell Curlsp. 146
Dumbbell Curlsp. 148
Preacher Curlsp. 149
Reverse Curlsp. 149
Pole Curls with a Partner (Poleates)p. 150
Curls, Exercise Machinesp. 151
Double-Arm Curls, Low Pulleyp. 151
Other Exercises for the Front of the Armp. 152
Exercises for the Back of the Armp. 152
Triceps Extensions on the Lat Machinep. 153
Bench Triceps Extensionsp. 154
Parallel-Bar Dipsp. 154
Triceps Extensions, Exercise Machinesp. 156
Exercises for the Forearmp. 156
Pole Twists (Poleates)p. 156
Wrist Curlsp. 156
Wrist Rollersp. 157
Other Exercises for the Forearm and Gripp. 157
Exercises to Develop Speed and Powerp. 158
Plyometric and Speed Exercisesp. 158
Injury Risk of Power Exercisesp. 159
Basic Speed and Power Exercises: Lower Bodyp. 160
Calf Jumpsp. 161
Rope Skippingp. 161
Squat Jumpsp. 163
Mule-Kick Squat Jumpsp. 163
Double-Leg Tuck Jumpsp. 164
360-Degree Squat Jumpsp. 165
One-Leg Squat Jumpsp. 165
Ice-Skater Exercisep. 165
Lunge Jumpsp. 166
Horizontal Jumps and Hopsp. 168
Standing Long Jumpp. 168
Multiple Standing Long Jumpp. 169
Standing Triple Jumpp. 169
Skiersp. 169
Four Squares (Dot Drills)p. 169
Cone Hopsp. 169
Hurdle Hopsp. 170
Bounce Push-Upsp. 171
Wall Bounce Push-Upsp. 171
Floor Bounce Push-Upsp. 171
Box Jumpingp. 173
Step-Downsp. 173
Standing Long Jumps from a Boxp. 173
Ski Box Jumpsp. 174
Single-Leg Jump-Upsp. 174
Medicine-Ball Exercisesp. 175
Catch with Yourselfp. 176
Medicine-Ball or Shot-Put Throwsp. 177
Chest Passes with a Partnerp. 178
Overhead Passes with a Partnerp. 178
Medicine-Ball Sit-Upsp. 178
Other Exercises to Develop Speed and Powerp. 179
Sprint Starts, Runningp. 180
Harness Sprintingp. 181
Stadium Stairsp. 181
High Knees, Fast Armsp. 182
Bounding Stridesp. 183
Additional Lower-Body Speed-Power Exercisesp. 183
Integrating Power Training into Workoutsp. 184
Peak-Power Weight Trainingp. 184
Combining Weight-Training and Power Exercisesp. 185
Speed-Power Training Programp. 185
You Can Develop More Speed and Power!p. 186
Nutrition for Weight Trainingp. 187
Planning a Healthy Dietp. 188
USDA and DHHS Dietary Guidelines for Americansp. 188
Fluidsp. 192
Vitaminsp. 192
Ironp. 192
Calciump. 193
Energy Requirements of Active Peoplep. 193
Developing an Attractive Body: The Role of Exercise and Nutritionp. 193
Weight Training, Energy Balance, and Body Compositionp. 194
Losing Weightp. 195
Gaining Weightp. 195
Eating Disordersp. 197
Anorexia Nervosa and Anorexia Athleticap. 197
Bulimiap. 198
Treating Eating Disordersp. 198
Diet and Performancep. 199
The High-Carbohydrate Dietp. 200
Carbohydrate Drinks During Exercisep. 200
Avoidance of High-Fat Dietsp. 201
Protein Requirements for Weight Trainersp. 201
Proteins as an Energy Sourcep. 203
Amino Acid and Polypeptide Supplementsp. 203
Ergogenic Aids: Drugs and Supplementsp. 205
Anabolic-Androgenic Steroidsp. 208
How Steroids Work in the Bodyp. 209
Health Risks of Anabolic Steroidsp. 209
Growth Hormonep. 210
Insulin-Like Growth Factor (IGF-1)p. 211
Dehydroepiandrosterone (DHEA) and Androstenedione (Andro)p. 211
Insulinp. 212
Clenubuterolp. 212
Myostatin Blockersp. 212
Other Substances Taken to Enhance Performancep. 212
Supplements Taken to Speed Recoveryp. 212
Creatine Monohydratep. 213
Hydroxy-beta-methylbutyrate (HMB)p. 213
Supplements Taken to Increase Aggressiveness and Training Intensityp. 213
Amphetaminesp. 213
Caffeinep. 214
Other Agentsp. 214
Supplements Taken to Aid Weight Controlp. 215
Supplements and Your Exercise Programp. 216
Muscular Systemp. 217
Skeletal Systemp. 219
Machine and Free-Weight Exercises for Sports and Activitiesp. 220
Weight Training for Sports and Activitiesp. 220
Weight-Training Exercises for Selected Machines and Free Weightsp. 221
Norms and Test Procedures for Measuring Strengthp. 224
Norms for Body Composition, Percent Fatp. 224
Norms for 1-Minute Sit-Upsp. 225
Norms for 1 Repetition Maximum Bench Pressp. 226
Norms for 1 Repetition Maximum Leg Pressp. 227
Norms for Push-Ups, Menp. 228
Norms for Modified Push-Ups, Womenp. 228
Norms for Combined Right- and Left-Hand Grip Strengthp. 229
Glossaryp. 230
Referencesp. 237
Indexp. 243
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