Essentials of Strength Training and Conditioning

by Baechle, Thomas R.

• ISBN13: 9780736000895
• ISBN10: 0736000895
• Edition: 2nd
• Format: Hardcover
• Copyright: 2000-08-01
• Publisher: Human Kinetics

Summary

In this revised and expanded second edition ofEssentials of Strength Training and Conditioning, now with over 300 color photographs, leading exercise science professionals explore the scientific principles, concepts, and theories of strength training and conditioning as well as their practical applications to athletic performance.Students, coaches, strength and conditioning specialists, personal trainers, athletic trainers, and other sport science professionals will find state-of-the-art, comprehensive information on structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design (aerobic and anaerobic) and training facility organization and administration.Edited by Thomas R. Baechle and Roger W. Earle, Essentials of Strength Training and Conditioning, Second Edition, is an excellent text for students preparing for careers in strength training and conditioning. It is the most comprehensive reference available for strength and conditioning professionals and sports medicine specialists. For people preparing to take the Certified Strength and Conditioning Specialist examination, it is the primary preparation resource. Those preparing to take the NSCA Certified Personal Trainer examination will also find it to be a valuable resource. The NSCA Certification Commission, the certifying body of the National Strength and Conditioning Association, has developed this text.Each of the book's 26 chapters provides an overview of an important aspect of strength and conditioning and includes chapter objectives, application boxes, key points, key terms, study questions, and questions requiring practical application of key concepts.InSection 1of Essentials of Strength Training and Conditioning, Second Edition, experts in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sports nutrition, and sport psychology discuss the principles of their respective areas of expertise and how they apply in designing safe, effective strength and conditioning programs.Section 2discusses the selection, administration, scoring, and the interpretation of testing results.Section 3provides information regarding the correction and execution of stretching, warm-up, and resistance training exercises.Section 4applies information from the first three sections to the design of effective strength training and conditioning programs, both aerobic and anaerobic. The three parts of Section 4 address anaerobic exercise prescription, aerobic endurance exercise prescription, and periodization and rehabilitation. The anaerobic prescription section provides guidelines for resistance and plyometric training as well as for speed, agility, and speed endurance programs. Step-by-step guidelines are given for designing strength and conditioning programs, and application boxes illustrate how each variable applies to athletes with different training goals. A unique feature of this edition is the use of scenarios to illustrate how the guidelines presented for each of the program design variables are applied to attain the different training scores.Section 5addresses facility design, scheduling, policies and procedures, maintenance, and risk management concerns.

Author Biography

Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D: Creighton University, Omaha, NE Richard A. Borden, PhD, PT, CSCS: Northern Arizona University Evan B. Brody, PhD: Performance Enhancement Consultants, Inc. (PEC), Olney, MD Donald A. Chu, PhD; PT; ATC; CSCS,*D; NSCA-CPT,*D: Ohlone College, Fremont, CA Mike Conley, MD, PhD, CSCS: Indiana University School of Medicine Brian Conroy, MD, CSCS: University of Missouri-Columbia Gary Dudley, PhD, CSCS, FACSM, FAAKPE: University of Georgia Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D: NSCA Certification Commission Boyd Epley, MEd, CSCS: University of Nebraska-Lincoln Avery Faigenbaum, EdD, CSCS,*D: University of Massachusetts-Boston Karl E. Friedl, PhD: U.S. Army Medical Research and Materiel Command, Fort Detrick, Frederick, MD John Garhammer, PhD, CSCS, NSCA-CPT: California State University, Long Beach Lori Greenwood, PhD, ATC: Arkansas State University Mike Greenwood, PhD, CSCS,*D: Arkansas State University Everett Harman, PhD, CSCS, NSCA-CPT: U.S. Army Research Institute of Environmental Medicine, Natick, MA Robert T. Harris, PhD: West Virginia State College Bradley Hatfield, PhD, FACSM: University of Maryland William R. Holcomb, PhD, ATC, CSCS,*D: University of North Florida Gary R. Hunter, PhD, CSCS: University of Alabama-Birmingham William J. Kraemer, PhD, CSCS, FACSM: Ball State University, Muncie, IN Clay Pandorf, BS: U.S. Army Research Institute of Environmental Medicine, Natick, MA Steven S. Plisk, MS, CSCS: Yale University David H. Potach, MS; PT; CSCS,*D; NSCA-CPT,*D: Alegent Health Physical Therapy, Omaha, NE Jeffrey A. Potteiger, PhD, CSCS, FACSM: University of Kansas Kristin Reimers, MS, RD: International Center for Sports Nutrition, Omaha, NE Jaime Ruud, MS, RD: Nutrition Link Consulting, Inc., Lincoln, NE Dan Wathen, MS; ATC/L; CSCS,*D; NSCA-CPT,*D: Youngstown State University Mark A. Williams, PhD, FACSM, FAACVPR: Cardiac Center of Creighton University, Omaha, NE

Table of Contents

Contributors	viii
Reviewers	ix
Preface	x
From the Editors	xi
Credits	xii
Section 1 Concepts and Applications of the Exercise Sciences	1	(272)
Muscle Physiology	3	(12)
Gary R. Hunter
Skeletal Muscle Macrostructure and Microstructure	4	(3)
Sliding-Filament Theory of Muscular Contraction	7	(1)
Fiber Types	8	(1)
Types of Muscle Action	8	(1)
Force Production	9	(3)
Conclusion	12	(3)
Neuromuscular Anatomy and Adaptations to Conditioning	15	(10)
Robert T. Harris
Gary Dudley
Neuromuscular Anatomy and Physiology	16	(2)
Motor Unit Recruitment Patterns During Exercise	18	(1)
Proprioception	18	(2)
Neuromuscular Adaptations to Exercise	20	(1)
Conclusion	21	(4)
The Biomechanics of Resistance Exercise	25	(32)
Everett Harman
The Musculoskeletal System	26	(9)
Human Strength and Power	35	(7)
Sources of Resistance to Muscle Contraction	42	(6)
Joint Biomechanics: Concerns in Lifting	48	(4)
Movement Analysis and Exercise Prescription	52	(3)
Conclusion	55	(2)
Bone, Muscle, and Connective Tissue Adaptations to Physical Activity	57	(16)
Brian Conroy
Roger W. Earle
Adaptation of Bone to Exercise	58	(6)
Adaptation of Muscle to Exercise	64	(2)
Adaptation of Connective Tissue to Exercise	66	(5)
Conclusion	71	(2)
Bioenergetics of Exercise and Training	73	(18)
Mike Conley
Essential Terminology	74	(1)
Biological Energy Systems	75	(8)
Substrate Depletion and Repletion	83	(2)
Bioenergetic Limiting Factors in Exercise Performance	85	(1)
Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise	86	(1)
Metabolic Specificity of Training	87	(1)
Conclusion	88	(3)
Endocrine Responses to Resistance Exercise	91	(24)
William J. Kraemer
Synthesis, Storage, and Secretion of Hormones	92	(1)
Muscle as the Target for Hormone Interactions	93	(2)
The Role of Receptors in Mediating Hormonal Changes	95	(2)
Steroid Hormones Versus Polypeptide Hormones	97	(2)
Heavy Resistance Exercise and Hormonal Increases	99	(1)
Mechanisms of Hormonal Interactions	100	(1)
Hormonal Changes in Peripheral Blood	101	(1)
Adaptations in the Endocrine System	102	(1)
The Primary Anabolic Hormones	102	(9)
The Adrenal Hormones	111	(2)
Other Hormonal Considerations	113	(1)
Conclusion	113	(2)
Cardiovascular and Respiratory Anatomy and Physiology: Responses to Exercise	115	(22)
Mark A. Williams
Cardiovascular Anatomy and Physiology	116	(4)
Respiratory Anatomy and Physiology	120	(3)
Cardiovascular and Respiratory Responses to Acute Exercise	123	(6)
Cardiovascular and Respiratory Responses to Aerobic and Resistance Exercise Training	129	(2)
External Influences on Cardiorespiratory Response	131	(3)
Conclusion	134	(3)
Physiological Adaptations to Anaerobic and Aerobic Endurance Training Programs	137	(32)
William J. Kraemer
Anaerobic Training	140	(13)
Endocrine Responses to Anaerobic and Aerobic Exercise	153	(2)
Aerobic Endurance Exercise Training	155	(4)
Overtraining	159	(7)
Detraining	166	(1)
Conclusion	166	(3)
Age- and Sex- Related Differences and Their Implications for Resistance Exercise	169	(18)
Avery Faigenbaum
Children	170	(8)
Female Athletes	178	(3)
Older Adults	181	(4)
Conclusion	185	(2)
The Psychology of Athletic Preparation and Performance: The Mental Management of Physical Resources	187	(22)
Bradley Hatfield
Evan B. Brody
Definition of Key Concepts in Sport Psychology	188	(3)
How the Mind Affects the Athlete's Physical Performance	191	(2)
The Ideal Performance State	193	(1)
Motivational Phenomena	194	(2)
Influence of Arousal on Performance	196	(3)
Mental Management of Physical Resources: Controlling Psychological Processes	199	(7)
Conclusion	206	(3)
Performance-Enhancing Substances: Effects, Risks, and Appropriate Alternatives	209	(20)
Karl E. Friedl
Types of Performance-Enhancing Substances	210	(2)
Anabolic Steroids	212	(5)
Other Hormones	217	(3)
Drug Testing	220	(1)
Dietary Supplements	221	(6)
Conclusion	227	(2)
Nutritional Factors in Health and Performance	229	(30)
Kristin Reimers
Jaime Ruud
How to Evaluate the Adequacy of the Diet	230	(2)
Macronutrients	232	(9)
Vitamins and Minerals	241	(5)
Fluid and Electrolytes	246	(4)
Precompetition and Postexercise Nutrition	250	(1)
Weight and Body Composition	251	(4)
Role of the Nutritionist	255	(1)
Conclusion	255	(4)
Eating Disorders and Obesity	259	(14)
Kristin Reimers
Eating Disorders: Anorexia Nervosa and Bulimia Nervosa	260	(7)
Obesity	267	(3)
Conclusion	270	(3)
Section 2 Testing and Evaluation	273	(46)
Principles of Test Selection and Administration	275	(12)
Everett Harman
Clay Pandorf
Reasons for Testing	276	(1)
Testing Terminology	277	(1)
Evaluation of Test Quality	277	(3)
Test Selection	280	(1)
Test Administration	281	(4)
Conclusion	285	(2)
Administration, Scoring, and Interpretation of Selected Tests	287	(32)
Everett Harman
John Garhammer
Clay Pandorf
Measuring Parameters of Athletic Performance	288	(17)
Statistical Evaluation of Test Data	305	(2)
Conclusion	307	(12)
Section 3 Exercise Techniques	319	(74)
Stretching and Warm-Up	321	(22)
William R. Holcomb
Warm-Up	322	(1)
Flexibility	322	(1)
Factors Affecting Flexibility	322	(1)
Frequency, Duration, and Intensity of Stretching	323	(1)
When Should an Athlete Stretch?	324	(1)
Proprioceptors and Stretching	324	(1)
Types of Stretching	324	(5)
Conclusion	329	(14)
Resistance Training and Spotting Techniques	343	(50)
Roger W. Earle
Thomas R. Baechle
Exercise Technique Fundamentals	344	(3)
Spotting Free-Weight Exercises	347	(46)
Section 4 Program Design
Part I Anaerobic Exercise Prescription	393	(100)
Resistance Training	395	(32)
Thomas R. Baechle
Roger W. Earle
Dan Wathen
Needs Analysis	396	(2)
Exercise Selection	398	(3)
Training Frequency	401	(3)
Exercise Order	404	(2)
Training Load and Repetitions	406	(11)
Volume	417	(3)
Rest Periods	420	(2)
Conclusion	422	(5)
Plyometric Training	427	(44)
David H. Potach
Donald A. Chu
Plyometric Mechanics and Physiology	428	(3)
Plyometric Program Design	431	(5)
Plyometrics and Other Forms of Exercise	436	(1)
Safety Considerations	437	(3)
Further Research	440	(1)
Conclusion	440	(31)
Speed, Agility, and Speed-Endurance Development	471	(22)
Steven S. Plisk
Movement Mechanics	472	(2)
Running Speed	474	(6)
Agility	480	(2)
Developing Speed and Agility	482	(4)
Program Design	486	(4)
Conclusion	490	(3)
Part II Aerobic Endurance Exercise Prescription	493	(18)
Aerobic Endurance Exercise Training	495	(16)
Jeffrey A. Potteiger
Physiological Responses to Aerobic Endurance Training	496	(1)
Factors Related to Aerobic Endurance Performance	497	(1)
Designing an Aerobic Endurance Program	498	(3)
Types of Aerobic Endurance Training Programs	501	(4)
Application of Program Design to Training Seasons	505	(1)
Special Issues Related to Aerobic Endurance Training	506	(2)
Conclusion	508	(3)
Part III Applying Exercise Prescription Principles	511	(36)
Training Variation: Periodization	513	(16)
Dan Wathen
Thomas R. Baechle
Roger W. Earle
Responses to Training Stress	514	(1)
Periodization Cycles	515	(1)
Periodization Periods	515	(3)
Applying Sport Seasons to the Periodization Periods	518	(1)
Undulating (Nonlinear) Versus Linear Periodization Models	519	(1)
Example of a Macrocycle	520	(7)
Conclusion	527	(2)
Rehabilitation and Reconditioning	529	(18)
David H. Potach
Richard A. Borden
Sports Medicine Team	530	(4)
Types of Injury	534	(1)
Tissue Healing	534	(1)
Rehabilitation and Reconditioning Strategies	535	(9)
Conclusion	544	(3)
Section 5 Organization and Administration of the Strength Training and Conditioning Facility	547	(56)
Facility Layout and Scheduling	549	(18)
Mike Greenwood
General Aspects of New Facility Design	550	(5)
Existing Strength and Conditioning Facilities	555	(1)
Assessing Athletic Program Needs	555	(1)
Designing the Strength and Conditioning Facility	556	(3)
Arranging Equipment in the Strength and Conditioning Facility	559	(2)
Scheduling the Strength and Conditioning Facility	561	(3)
Conclusion	564	(3)
Developing a Policies and Procedures Manual	567	(20)
Boyd Epley
Program Goals and Mission Statement	568	(1)
Program Objectives	568	(1)
Job Titles, Descriptions, and Duties of the Strength and Conditioning Staff	569	(3)
Staff Policies and Activities	572	(5)
Facility Administration	577	(6)
Conclusion	583	(4)
Facility Maintenance and Risk Management	587	(16)
Mike Greenwood
Lori Greenwood
Maintaining and Cleaning Surfaces	588	(1)
Maintaining and Cleaning Equipment	589	(1)
Maintenance Equipment and Cleaning Supplies	590	(1)
Litigation Issues	591	(3)
Conclusion	594	(9)
Answers to Study Questions	603	(2)
Suggested Solutions for Applying Knowledge Questions	605	(7)
References	612	(35)
Conversion Chart	647	(1)
Index	648	(10)
About the Editors	658