Essentials of Strength Training and Conditioning - 3rd Edition

by NSCA -National Strength &

• ISBN13: 9780736058032
• ISBN10: 0736058036
• Edition: 3rd
• Format: Hardcover
• Copyright: 2008-06-02
• Publisher: Human Kinetics

Summary

Now in its third edition, Essentials of Strength Training and Conditioningis the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance.Essentials of Strength Training and Conditioningis the most-preferred preparation text for the Certified Strength and Conditioning Specialist (CSCS) exam. The research-based approach, extensive exercise technique section, and unbeatable accuracy of Essentials of Strength Training and Conditioningmake it the text readers have come to rely on for CSCS exam preparation.The third edition presents the most current strength training and conditioning research and applications in a logical format designed for increased retention of key concepts. The text is organized into five sections. The first three sections provide a theoretical framework for application in section 4, the program design portion of the book. The final section offers practical strategies for administration and management of strength and conditioning facilities.-Section 1 (chapters 1 through 10) presents key topics and current research in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sport nutrition, and sport psychology and discusses applications for the design of safe and effective strength and conditioning programs.-Section 2 (chapters 11 and 12) discusses testing and evaluation, including the principles of test selection and administration as well as the scoring and interpretation of results.-Section 3 (chapters 13 and 14) provides techniques for warm-up, stretching, and resistance training exercises. For each exercise, accompanying photos and instructions guide readers in the correct execution and teaching of stretching and resistance training exercises. This section also includes a set of eight new dynamic stretching exercises.-Section 4 examines the design of strength training and conditioning programs. The information is divided into three parts: anaerobic exercise prescription (chapters 15 through 17), aerobic endurance exercise prescription (chapter 18), and periodization and rehabilitation (chapters 19 and 20). Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared. Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals.-Section 5 (chapters 21 and 22) addresses organization and administration concerns of the strength training and conditioning facility manager, including facility design, scheduling, policies and procedures, maintenance, and risk management.Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information. Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals.Essentials of Strength Training and Conditioningalso offers new lecture preparation materials. A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, ch

Table of Contents

Concepts and Applications of the Exercise Sciences

Structure and Function of the Muscular, Neuromuscular, Cardiovascular, and Respiratory Systems

Muscular System

Neuromuscular System

Cardiovascular System

Respiratory System

Conclusion

Learning Aids

Bioenergetics of Exercise and Training

Essential Terminology

Biological Energy Systems

Substrate Depletion and Repletion

Bioenergetic Limiting Factors in Exercise Performance

Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise

Metabolic Specificity of Training

Conclusion

Learning Aids

Endocrine Responses to Resistance Exercise

Synthesis, Storage, and Secretion of Hormones

Muscle as the Target for Hormone Interactions

Role of Receptors in Mediating Hormonal Changes

Steroid Hormones Versus Polypeptide Hormones

Heavy Resistance Exercise and Hormonal Increases

Mechanisms of Hormonal Interactions

Hormonal Changes in Peripheral Blood

Adaptations in the Endocrine System

Primary Anabolic Hormones

Adrenal Hormones

Other Hormonal Considerations

Conclusion

Learning Aids

Biomechanics of Resistance Exercise

Musculoskeletal System

Human Strength and Power

Sources of Resistance to Muscle Contraction

Joint Biomechanics: Concerns in Resistance Training

Movement Analysis and Exercise Prescription

Conclusion

Learning Aids

Adaptations to Anaerobic Training Programs

Neural Adaptations

Muscular Adaptations

Connective Tissue Adaptations

Endocrine Responses and Adaptations to Anaerobic Training

Cardiovascular and Respiratory Responses to Acute Exercise

Compatibility of Aerobic and Anaerobic Modes of Training

Overtraining

Detraining

Conclusion

Learning Aids

Adaptations to Aerobic Endurance Training Programs

Acute Responses to Aerobic Exercise

Chronic Adaptations to Aerobic Exercise

Designing Aerobic Programs for Optimizing Adaptations

External Influences on Cardiorespiratory Response

Individual Factors Influencing Adaptations to Aerobic Endurance Training

Conclusion

Learning Aids

Age- and Sex-Related Differences and Their Implications for Resistance Exercise

Children

Female Athletes

Older Adults

Conclusion

Learning Aids

Psychology of Athletic Preparation and Performance

Definitions of Key Concepts in Sport Psychology

How the Mind Affects the Athlete's Physical Performance

Ideal Performance State

Motivational Phenomena

Influence of Arousal on Performance

Mental Management of Physical Resources: Controlling Psychological Processes

Conclusion

Learning Aids

Performance-Enhancing Substances

Types of Performance-Enhancing Substances

Hormones

Dietary Supplements

Conclusion

Learning Aids

Nutritional Factors in Health and Performance

Role of the Nutritionist

How to Evaluate the Adequacy of the Diet

Macronutrients

Micronutrients

Fluid and Electrolytes

Precompetition and Postexercise Nutrition

Weight and Body Composition

Eating Disorders: Anorexia Nervosa and Bulimia Nervosa

Obesity

Conclusion

Learning Aids

Testing and Evaluation

Principles of Test Selection and Administration

Reasons for Testing

Testing Terminology

Evaluation of Test Quality

Test Selection

Test Administration

Conclusion

Learning Aids

Administration, Scoring, and Interpretation of Selected Tests

Measuring Parameters of Athletic Performance

Selected Test Protocols and Scoring Data

Statistical Evaluation of Test Data

Conclusion

Learning Aids

Exercise Techniques

Warm-Up and Stretching

Warm-Up

Flexibility

Types of Stretching

Conclusion

Static Stretching Techniques

Dynamic Stretching Techniques

Learning Aids

Resistance Training and Spotting Techniques

Exercise Technique Fundamentals

Spotting Free Weight Exercises

Conclusion

Resistance Training Exercises

Learning Aids

Program Design

Anaerobic Exercise Prescription

Resistance Training

Needs Analysis

Exercise Selection

Training Frequency

Exercise Order

Training Load and Repetitions

Volume

Rest Periods

Conclusion

Learning Aids

Plyometric Training

Plyometric Mechanics and Physiology

Plyometric Program Design

Age Considerations

Plyometrics and Other Forms of Exercise

Safety Considerations

Conclusion

Plyometric Drills

Learning Aids

Speed, Agility, and Speed-Endurance Development

Movement Mechanics

Running Speed

Agility

Methods of Developing Speed and Agility

Program Design

Conclusion

Learning Aids

Aerobic Exercise Prescription

Aerobic Endurance Exercise Training

Factors Related to Aerobic Endurance Performance

Designing an Aerobic Endurance Program

Types of Aerobic Endurance Training Programs

Application of Program Design to Training Seasons

Special Issues Related to Aerobic Endurance Training

Conclusion

Learning Aids

Applying Exercise Prescription Principles

Periodization

Responses to Training Stress

Periodization Cycles

Periodization Periods

Applying Sport Seasons to the Periodization Periods

Undulating (Nonlinear) Versus Linear Periodization Models

Example of a Macrocycle

Conclusion

Learning Aids

Rehabilitation and Reconditioning

Sports Medicine Team

Types of Injury

Tissue Healing

Rehabilitation and Reconditioning Strategies

Conclusion

Learning Aids

Organization and Administration

Facility Organization and Risk Management

General Aspects of New Facility Design

Existing Strength and Conditioning Facilities

Assessing Athletic Program Needs

Designing the Strength and Conditioning Facility

Arranging Equipment in the Strength and Conditioning Facility

Maintaining and Cleaning Surfaces

Maintaining and Cleaning Equipment

Scheduling the Strength and Conditioning Facility

Litigation Issues

Conclusion

Learning Aids

Developing a Policies and Procedures Manual

Mission Statement and Program Goals

Program Objectives

Job Titles, Descriptions, and Duties of the Strength and Conditioning Staff

Staff Policies and Activities

Facility Administration

Conclusion

Learning Aids

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