Conditioning for Strength and Human Performance

by Chandler, T. Jeff; Brown, Lee E.

• ISBN13: 9780781745949
• ISBN10: 0781745942
• Edition: 1st
• Format: Paperback
• Copyright: 2007-03-02
• Publisher: LWW

Summary

Conditioning for Strength and Human Performance represents a new approach that takes you from student to professional. The clearly written text is filled with special features that engage you in multiple decision-making and hands-on training activities. You learn not only by reading, but also by watching, listening, and doing. Everything you need to train athletes for maximum performance and prepare yourself for certification is included. You'll start with a strong foundation in the basic science underlying strength and conditioning training. Next, you'll see how science is put into practice with detailed instructions on testing, assessment, exercise technique, and program development. You'll also learn injury prevention and rehabilitation.

Table of Contents

Basic Science
Bioenergetics	p. 3
Introduction	p. 3
Enzymes	p. 4
The "Creation" of Chemical Energy	p. 6
Energy Systems	p. 7
The Phosphocreatine System	p. 8
Regulation of Energy Production	p. 9
The Glycolytic System	p. 10
The Oxidative System	p. 11
Lactate	p. 11
Summary of Catabolic Processes in the Production of Cellular Energy	p. 15
Efficiency of the Energy-Producing Pathways	p. 16
Limiting Factors of Performance	p. 16
Oxygen Consumption	p. 17
Metabolic Specificity	p. 18
Summary	p. 18
The Cardiorespiratory System	p. 20
Introduction	p. 20
Cardiovascular System	p. 21
Morphology of the Heart	p. 21
Cardiac Cycle	p. 21
Heart Rate and Conduction	p. 22
Cardiac Output	p. 24
Vasculature	p. 24
Blood Pressure	p. 25
Respiratory System	p. 25
Pressure Differentials in Gases	p. 27
Oxygen and Carbon Dioxide Transport	p. 27
Blood	p. 28
Cardiovascular Response to Acute Exercise	p. 28
Cardiac Output	p. 28
Heart Rate	p. 29
Stroke Volume	p. 29
Cardiac Drift	p. 30
a-Vo[subscript 2] Difference	p. 30
Distribution of Cardiac Output	p. 30
Blood Pressure	p. 30
Pulmonary Ventilation During Exercise	p. 31
Cardiovascular Adaptations to Training	p. 31
Cardiac Output and Stroke Volume	p. 31
Heart Rate	p. 32
Blood Pressure	p. 32
Cardiac Morphology	p. 33
Respiratory Adaptations to Training	p. 34
Ventilatory Equivalent and Minute Ventilation	p. 35
Blood Volume Adaptations to Training	p. 35
Environmental Factors Affecting Cardiorespiratory Function	p. 36
Cardiorespiratory Response to Exercise in the Heat	p. 36
Effect of Altitude on the Cardiorespiratory Response	p. 36
Summary	p. 38
The Neuromuscular System: Anatomical and Physiological Bases and Adaptations to Training	p. 40
Introduction	p. 40
The Neuron	p. 41
Reflexes and Involuntary Movements	p. 41
Proprioception and Kinesthesis	p. 42
Higher Nerve Centers and Voluntary Muscular Control	p. 43
The Pyramidal System	p. 44
The Extrapyramidal System	p. 44
The Proprioceptive-Cerebellar System	p. 44
Gross Structure of Skeletal Muscle	p. 45
Microscopic Structure of Skeletal Muscle	p. 45
Structure of the Muscle Fiber	p. 45
Muscle Fiber Types	p. 46
Structure of the Myofibril and the Contractile Mechanism	p. 47
The Sliding-Filament Theory of Muscle Contraction	p. 47
Gradation of Force	p. 48
Types of Muscle Actions	p. 49
Isometric Muscle Actions	p. 49
Dynamic Constant External Resistance Muscle Actions	p. 50
Isokinetic Muscle Actions	p. 50
Concentric and Eccentric Muscle Actions	p. 50
Neuromuscular Adaptations to Resistance Training	p. 50
Muscular Strength Adaptations	p. 50
Muscle Fiber Adaptations	p. 52
Nervous System Adaptations	p. 53
Metabolic Adaptations	p. 55
Endocrine Adaptations	p. 55
Summary	p. 56
The Skeletal System	p. 60
Introduction	p. 60
Structure of the Skeletal System	p. 61
Bone Tissue	p. 61
Ligamentous Tissue	p. 64
Cartilage	p. 64
Articulations	p. 65
Functions of the Skeletal System	p. 65
Structure and Protection	p. 65
Movement	p. 65
Blood Cell Production	p. 66
Growth of the Skeletal System	p. 66
Primary Bone Growth in the Epiphysis	p. 67
Adaptations of the Skeletal System to Loading	p. 68
Wolff's Law	p. 68
Minimal Essential Strain	p. 69
Training Adaptations to the Skeletal System	p. 70
The Skeletal System and Health	p. 70
Bone Density and Health	p. 70
Spinal Alignment Maladies	p. 71
Female Athletic Triad	p. 72
Exercise Prescription to Promote Bone Density	p. 72
Loading Speed	p. 73
Rate and Frequency of Loading	p. 73
Direction of Loading and Response	p. 73
Intensity of Exercise	p. 73
Frequency of Training	p. 74
Vibration	p. 74
Summary	p. 75
Biomechanics of Conditioning Exercises	p. 77
Introduction	p. 77
Biomechanical Concepts for Strength and Conditioning	p. 78
Force-Velocity-Power Relationship	p. 80
Musculoskeletal Machines	p. 81
Lever Systems	p. 81
Wheel-Axle Systems	p. 83
Biomechanics of Muscle Function	p. 83
Length-Tension Effect	p. 83
Muscle Angle of Pull	p. 83
Strength Curve	p. 84
Line and Magnitude of Resistance	p. 84
Sticking Region	p. 85
Muscle Architecture, Strength, and Power	p. 85
Multiarticulate Muscles, Active and Passive Insufficiency	p. 86
Body Size and Shape and Power-to-Weight Ratio	p. 87
Balance and Stability	p. 87
Factors Contributing to Stability	p. 87
Initiating Movement or Change of Motion	p. 88
Stretch-Shortening Cycle	p. 88
Biomechanics of Resistance Machines	p. 89
Free Weights	p. 89
Gravity-Based Machines	p. 89
Hydraulic Resistance	p. 91
Pneumatic Resistance	p. 91
Elastic Resistance	p. 91
Machines Versus Free Weights	p. 91
Summary	p. 92
Training Responses and Adaptations of the Endocrine System	p. 94
Introduction	p. 94
The Endocrine System	p. 95
What Are Hormones?	p. 95
Endocrine Tissues	p. 95
Hormone Transportation Routes	p. 95
Types of Hormones	p. 96
Hormone Production	p. 98
Hormonal Transport and Binding Proteins	p. 100
Factors Affecting Circulating Concentrations	p. 101
Trophic Hormones and Pulsatility	p. 102
Hormonal Rhythms	p. 103
Anticipatory Responses	p. 103
Biocompartments	p. 103
Receptors and Cell Signaling	p. 104
Regulating Hormonal Levels	p. 106
Hormones Vital to Exercise	p. 106
Testosterone	p. 106
Cortisol	p. 107
Testosterone/Cortisol Ratio	p. 107
Growth Hormone	p. 107
Insulin and Glucagons	p. 107
Epinephrine	p. 108
Norepinephrine	p. 108
Aldosterone	p. 108
Antidiuretic Hormone	p. 108
Thyroid Hormones	p. 109
Calcium-Regulating Hormones	p. 109
Effects of Exercise on the Endocrine System	p. 109
Acute and Chronic Training Adaptations	p. 109
Responses and Adaptations of Hormones to Endurance Exercise	p. 110
Acute Responses to Resistance Exercise	p. 114
Long-Term Adaptations to Resistance Exercise	p. 117
Overtraining and the Endocrine System	p. 118
Using the Endocrine System to Monitor Training	p. 119
Optimizing the Training Program	p. 120
Goal: Muscle Hypertrophy	p. 120
Goal: No Muscle Hypertrophy	p. 120
Goal: High-Power Performance	p. 120
Goal: Peak Performance	p. 120
Goal: Avoiding Overtraining	p. 120
Summary	p. 121
Nutrition	p. 123
Introduction	p. 123
Energy Needs	p. 124
Carbohydrate Intake	p. 126
Protein Intake	p. 127
Fat Intake	p. 128
Training Nutrition	p. 129
Nutrient Timing	p. 129
Carbohydrate-Protein Ratio	p. 131
Vitamin and Mineral Intake	p. 131
Vitamin E	p. 131
Vitamin C	p. 132
Minerals	p. 132
Diets	p. 134
Very High Carbohydrate, Very Low Fat Diets	p. 134
High-Carbohydrate, Low-Fat Diets	p. 137
Low-Carbohydrate, High-Protein Diets	p. 138
Low-Carbohydrate, High-Fat, High Protein (Ketogenic) Diets	p. 138
Summary	p. 139
Organization and Administration
Test Administration and Interpretation	p. 147
Introduction	p. 147
Purpose of Testing	p. 148
Test Selection	p. 149
Validity	p. 149
Reliability	p. 150
Assessment	p. 152
Medical History and PAR-Q	p. 152
Physician Release	p. 152
Nutrition	p. 152
Needs Analysis	p. 153
Test Interpretation	p. 159
Order Scales	p. 159
Mathematical Measures	p. 161
Distribution of Scores	p. 161
Variability	p. 162
Standardized Scores	p. 163
Summary	p. 163
Warm-up and Flexibility	p. 166
Introduction	p. 166
Warm-up	p. 167
Flexibility	p. 167
Normal Static Flexibility	p. 170
Flexibility and Injury Risk	p. 170
Assessing Flexibility	p. 171
Development of Flexibility	p. 172
Biomechanical Effects of Stretching	p. 174
Prophylactic Effects of Stretching	p. 175
Summary	p. 175
Resistance Exercise Techniques and Spotting	p. 182
Introduction	p. 182
Benefits of Resistance Training	p. 183
Safety	p. 184
Spotting	p. 184
Exercise Apparel	p. 186
Resistance-Training Technique	p. 186
Resistance-Training Exercises	p. 188
Summary	p. 235
Facility Administration and Design	p. 237
Introduction	p. 237
Facilities and Equipment	p. 238
Layout and Scheduling	p. 238
Maintenance and Safety	p. 239
Legal Duties and Concepts	p. 240
Types of Standards	p. 241
Applying Standards of Practice to Risk Management	p. 241
Duties and Responsibilities: Liability Exposure	p. 242
Preparticipation Screening and Clearance	p. 243
Personnel Qualifications	p. 244
Program Supervision and Instruction	p. 244
Facility and Equipment Setup, Inspection, Maintenance, Repair, and Signage	p. 245
Emergency Planning and Response	p. 246
Records and Record Keeping	p. 246
Equal Opportunity and Access	p. 247
Participation in Strength and Conditioning Activities by Children	p. 247
Supplements, Ergogenic Aids, and Drugs	p. 247
Policies and Procedures	p. 248
Summary	p. 248
Exercise Prescription
Strength and Conditioning for Sport	p. 257
Introduction	p. 257
Basic Training Principles	p. 258
Specificity and Transfer-of-Training Effect	p. 260
Explosive Strength and Power	p. 260
Program Planning	p. 261
Single Sets Versus Multiple Sets	p. 261
Periodization	p. 261
Training Advanced Athletes	p. 263
Summated Microcycles	p. 267
Summary	p. 270
Resistance Exercise Prescription	p. 273
Introduction	p. 273
Needs Analysis	p. 274
Acute Program Variables	p. 274
Exercise Selection	p. 274
Exercise Order	p. 275
Loading	p. 275
Volume	p. 276
Rest Intervals	p. 276
Frequency and Workout Structure	p. 276
Muscle Action	p. 277
Repetition Velocity	p. 278
Resistance-Training Prescription	p. 278
Muscular Strength	p. 279
Muscular Power	p. 280
Muscular Hypertrophy	p. 282
Local Muscular Endurance	p. 283
Progression	p. 284
Progressive Overload	p. 284
Variation	p. 284
Specificity	p. 284
Summary	p. 285
Improving Aerobic Performance	p. 292
Introduction	p. 292
Factors That Influence Aerobic Exercise Performance	p. 293
Approaches to Aerobic Training	p. 294
Continuous Training	p. 294
Fartlek Training	p. 295
Interval Training	p. 295
Repetitions	p. 298
Organizing Aerobic Exercise Training	p. 298
General Preparation Phase	p. 301
Special Preparation Phase	p. 301
Precompetition Phase	p. 302
Competition Phase	p. 303
Summary	p. 303
Plyometric, Speed, and Agility Exercise Prescription	p. 306
Introduction	p. 306
The Stretch-Shortening Cycle	p. 307
Impacting Factors	p. 308
Plyometrics	p. 310
Terminology	p. 310
Developmental Sequence	p. 311
Intended Purpose	p. 312
Acute Training Variables	p. 313
Linear Sprinting	p. 314
Developmental Sequence	p. 314
Sprinting Gait	p. 314
Acute Training Variables	p. 316
Agility	p. 317
Developmental Sequence	p. 318
Impacting Factors	p. 319
Effects of Movement Velocity	p. 319
Effects of Angles	p. 319
Effects of Anticipation	p. 320
Acute Training Variables	p. 320
Speed and Agility Exercises	p. 321
Summary	p. 341
Special Topics
Foundations of Strength Training for Special Populations	p. 349
Introduction	p. 349
Geriatrics	p. 351
Normal Aging and Sarcopenia	p. 351
Osteoporosis	p. 352
Arthritis	p. 353
Pediatrics	p. 355
Healthy Children and Adolescents	p. 355
Cerebral Palsy	p. 356
Mental Retardation and Down's Syndrome	p. 357
Muscular Dystrophy	p. 358
Neuromuscular Disease	p. 359
Stroke	p. 359
Fibromyalgia	p. 360
Postpolio Syndrome	p. 361
Multiple Sclerosis	p. 361
Spinal Cord Injury	p. 362
AIDS/HIV	p. 364
Chronic Obstructive Pulmonary Disease	p. 364
Cardiovascular Disease	p. 365
Obesity	p. 366
Diabetes Mellitus	p. 367
Cancer	p. 368
Pregnancy	p. 368
Summary	p. 369
Principles of Injury Prevention and Rehabilitation	p. 376
Introduction	p. 376
Preparticipation Physicals	p. 378
Roles of Health Care Professionals Involved in Injury Prevention and Rehabilitation	p. 378
Injury Classification	p. 380
Phases of Tissue Healing: Clinical Treatment and Exercise Considerations	p. 381
Inflammatory Phase	p. 381
Repair Phase	p. 383
Remodeling Phase	p. 385
Return-to-Activity Phase: The Role of the Interval Program	p. 386
The Interval Sport-Return Program	p. 387
Warm-up	p. 387
Alternate-Day Performance Scheduling	p. 387
Integration with Conditioning	p. 387
Progressive Stages of Intensity	p. 388
Proper Biomechanics and Evaluation of Mechanics	p. 388
Cool-Down or Aftercare	p. 388
Overview of Joint Biomechanics and Exercise Applications	p. 389
Overview of Knee Biomechanics and Exercise Applications	p. 389
Overview of Shoulder Biomechanics and Exercise Applications	p. 392
Overview of Spine Biomechanics and Exercise Applications	p. 394
Summary	p. 401
Ergogenic Aids	p. 404
Introduction	p. 404
Branched-Chain Amino Acids	p. 405
Caffeine	p. 405
Colostrum	p. 406
Creatine	p. 406
Essential Amino Acids	p. 408
Glucosamine	p. 408
Glutamine	p. 408
Glycerol	p. 410
Green Tea Extract	p. 410
HMB	p. 410
Hydration	p. 411
Pre- and Postworkout Nutrition	p. 412
Other Potential Ergogenic Aids	p. 412
Summary	p. 414
Implement Training	p. 423
Introduction	p. 423
Similarity in Training Programs	p. 424
Relying on Science	p. 424
Lack of Implement-Training Research	p. 424
Training Principles	p. 424
Transferability of Implement Training to Sports Performance	p. 425
Water-Filled Implements	p. 425
Implement Training Should Supplement Traditional Methods	p. 426
Program Design	p. 426
Description of Suggested Training Implements	p. 427
Kegs	p. 428
Logs	p. 430
Water-Filled Dumbbells	p. 430
Tires	p. 430
Kettlebells	p. 430
Chains	p. 431
Sandbags	p. 432
Description of Implement Exercises and Examples of Workouts	p. 432
Summary	p. 451
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