Essentials of Strength Training and Conditioning

by Thomas R. Baechle; ational Strength & Conditioning Associa

• ISBN13: 9780873226943
• ISBN10: 0873226941
• Format: Hardcover
• Copyright: 1994-06-01
• Publisher: Human Kinetics

Summary

In Essentials of Strength Training and Conditioning, the leaders in the exercise sciences explore the scientific principles, concepts, and theories as well as the practical how-tos of strength training and conditioning. For the first time, students and professionals can turn to a single source for up-to-date, comprehensive information on a full range of strength and conditioning topics. This definitive reference examines the principles founded in the exercise sciences and how they can best be applied in designing safe and effective strength and conditioning programs; explains the structure and function of body systems and how they adapt to training; discusses the necessary steps of testing for strength and conditioning, from selecting the most appropriate test to evaluating results; provides information and instruction on stretching, plyometrics and speed development exercises, and lifting and spotting; explains how to design an effective strength training and conditioning program; and addresses facility management, including equipment issues, facility policies and procedures, staff concerns, and emergency preparedness issues.

Table of Contents

Contributors	ix	(3)
Reviewers	xii	(1)
Preface	xiii	(1)
Credits	xiv	(2)
From the Editor	xvi
PART I CONCEPTS AND APPLICATIONS OF THE EXERCISE SCIENCES	1	(244)
Chapter 1 Muscle Physiology	3	(9)
Gary R. Hunter
Muscle Microstructure and Macrostructure	3	(2)
Sliding-Filament Theory of Muscular Contraction	5	(1)
Types of Muscle Action	6	(1)
Force Production	7	(2)
Conclusion	9	(1)
Key Terms	10	(1)
Study Questions	10	(1)
References	11	(1)
Chapter 2 Neuromuscular Adaptations to Conditioning	12	(7)
Gary A. Dudley
Robert T. Harris
Neuromuscular Anatomy and Physiology	12	(1)
Motor Unit Recruitment Patterns During Exercise	13	(1)
Role of Proprioceptors in Learning Physical Skills	14	(1)
Neuromuscular Adaptations to Exercise Conditioning	14	(2)
Conclusion	16	(1)
Key Terms	17	(1)
Study Questions	17	(1)
Applying Knowledge of Neuromuscular Adaptations	17	(1)
References	18	(1)
Chapter 3 The Biomechanics of Resistance Exercise	19	(32)
Everett Harman
The Musculoskeletal System	19	(8)
Human Strength and Power	27	(7)
Sources of Resistance to Muscle Contraction	34	(5)
Power Output During Resistance Exercise	39	(1)
Lifting Safety	40	(4)
Movement Analysis and Exercise Prescription	44	(3)
Conclusion	47	(1)
Key Terms	47	(1)
Study Questions	47	(1)
Applying Knowledge of the Biomechanics of Resistance Exercise	48	(1)
References	49	(2)
Chapter 4 Bone, Muscle, and Connective Tissue Adaptations to Physical Activity	51	(16)
Brian P. Conroy
Roger W. Earle
Adaptation of Bone to Exercise	52	(4)
Adaptation of Muscle to Exercise	56	(2)
Adaptation of Connective Tissue to Exercise	58	(3)
Conclusion	61	(1)
Key Terms	62	(1)
Study Questions	62	(1)
Applying Knowledge of Bone, Muscle, and Connective Tissue	63	(1)
References	64	(3)
Chapter 5 Bioenergetics	67	(19)
Michael H. Stone
Michael S. Conley
Adenosine Triphosphate	67	(1)
Biological Energy Systems	68	(7)
Substrate Depletion and Repletion	75	(1)
Bioenergetic Limiting Factors in Exercise Performance	76	(1)
Oxygen Uptake and Anaerobic Contribution to Work	77	(1)
Metabolic Specificity of Training	78	(1)
Conclusion	79	(1)
Key Terms	79	(1)
Study Questions	79	(1)
Applying Knowledge of Bioenergetics	80	(1)
References	81	(5)
Chapter 6 Neuroendocrine Responses to Resistance Exercise	86	(22)
William J. Kraemer
Basic Concepts	86	(6)
The Primary Anabolic Hormones	92	(9)
Adrenal Hormones	101	(1)
Other Hormonal Considerations	102	(1)
Conclusion	102	(1)
Key Terms	102	(1)
Study Questions	103	(1)
Applying Knowledge of Neuroendocrine Responses	103	(1)
References	103	(5)
Chapter 7 Cardiovascular and Respiratory Anatomy and Physiology: Responses to Exercise	108	(19)
Mark A. Williams
Cardiovascular Anatomy and Physiology	108	(3)
Respiratory Anatomy and Physiology	111	(3)
Cardiovascular and Respiratory Responses to Acute Exercise	114	(7)
Cardiovascular and Respiratory Responses to Exercise Training	121	(1)
External Influences on Cardiorespiratory Response	122	(2)
Conclusion	124	(1)
Key Terms	124	(1)
Study Questions	125	(1)
Applying Knowledge of Cardiovascular and Respiratory Anatomy and Physiology	126	(1)
References	126	(1)
Chapter 8 General Adaptations to Resistance and Endurance Training Programs	127	(24)
William J. Kraemer
Variations in Energy Requirements, Sources, and Usage	128	(1)
Anaerobic Training	129	(2)
Resistance Training	131	(5)
Aerobic Training	136	(3)
Overtraining	139	(4)
Recovery Techniques	143	(1)
Detraining	143	(1)
Conclusion	144	(1)
Key Terms	145	(1)
Study Questions	145	(1)
Applying Knowledge of General Adaptations	146	(1)
References	147	(4)
Chapter 9 Individual Differences and Their Implications for Resistance Training	151	(12)
Jean Barrett Holloway
Gender Differences in Anatomy and Physiology	151	(1)
How Training Stimulus Interacts With Maturity	152	(4)
Individual Biomechanical Differences: Coaching the Execution of Exercises	156	(3)
Conclusion	159	(1)
Key Terms	160	(1)
Study Questions	160	(1)
Applying Knowledge of Individual Differences	161	(1)
References	161	(2)
Chapter 10 The Psychology of Athletic Preparation and Performance: The Mental Management of Physical Resources	163	(25)
Bradley D. Hatfield
Evan B. Brody
Definition of Key Concepts in Sport Psychology	163	(3)
How the Mind Affects the Athlete's Physical Performance	166	(3)
The Ideal Performance State	169	(1)
Motivational Phenomena	170	(2)
Influence of Arousal on Performance	172	(4)
Mental Management of Physical Resources: Controlling Psychological Processes	176	(7)
Conclusion	183	(1)
Key Terms	183	(1)
Study Questions	183	(2)
Applying Knowledge of the Psychology of Athletic Preparation and Performance	185	(1)
References	185	(3)
Chapter 11 Performance-Enhancing Substances: Effects, Risks, and Appropriate Alternatives	188	(22)
Karl E. Friedl
Types of Performance-Enhancing Substances	189	(1)
Anabolic Steroids and Other Hormones	190	(8)
Dietary Supplements	198	(4)
Conclusion	202	(1)
Key Terms	202	(1)
Study Questions	202	(2)
Applying Knowledge of Performance-Enhancing Substances	204	(1)
References	204	(6)
Chapter 12 Nutritional Factors in Performance and Health	210	(21)
Michael H. Stone
Protein	210	(5)
Carbohydrates	215	(2)
Lipids	217	(3)
Vitamins and Minerals	220	(2)
Effects of Depressed Appetite	222	(1)
Caloric Density and Nutrient Density	222	(1)
Carbohydrate Loading	223	(1)
Pre-Event and Postevent Meals	224	(1)
Conclusion	224	(1)
Key Terms	225	(1)
Study Questions	225	(1)
Applying Knowledge of Nutritional Factors	225	(1)
References	226	(5)
Chapter 13 Weight Gain and Weight Loss	231	(7)
Michael H. Stone
Energy Cost of Exercise	231	(1)
Water and Electrolytes	232	(1)
Weight Gain	233	(1)
Weight Loss	234	(1)
Conclusion	235	(1)
Key Terms	235	(1)
Study Questions	235	(1)
Applying Knowledge of Weight Gain and Weight Loss	236	(1)
References	236	(2)
Chapter 14 Eating Disorders	238	(7)
Michael H. Stone
Obesity	238	(1)
Bulimia Nervosa	239	(1)
Anorexia Nervosa	240	(1)
Approaching an Athlete Who Has an Eating Disorder	241	(1)
Conclusion	241	(1)
Key Terms	241	(1)
Study Questions	242	(1)
Applying Knowledge of Eating Disorders	242	(1)
References	242	(3)
PART II TESTING AND EVALUATION	245	(42)
Overview of Part II	247	(3)
Key Terms	248	(1)
References	248	(2)
Chapter 15 Selecting Appropriate Tests	250	(4)
Douglas M. Semenick
Validity	250	(1)
Reliability	250	(1)
Objectivity	251	(1)
Selecting Valid, Reliable, and Objective Tests	251	(1)
Conclusion	252	(1)
Key Terms	252	(1)
Study Questions	252	(1)
Applying Knowledge of Test Selection	253	(1)
References	253	(1)
Chapter 16 Organizing Testing Procedures	254	(4)
Douglas M. Semenick
Test and Evaluation Format	254	(1)
Organizing Time	254	(1)
Sequence of Tests	254	(1)
Developing Scoring Forms	255	(1)
Training Test Administrators	255	(1)
Preparing Athletes	255	(1)
Giving Test Instructions	255	(1)
Conclusion	255	(1)
Study Questions	256	(1)
Applying Knowledge of Organizing Testing Procedures	256	(1)
References	257	(1)
Chapter 17 Testing Protocols and Procedures	258	(16)
Douglas M. Semenick
Administering Tests	258	(1)
Health and Fitness Field Tests	259	(2)
Conclusion	261	(1)
Local Muscular Endurance: Timed Sit-Ups	262	(1)
Local Muscular Endurance: Timed Push-Ups	263	(1)
Aerobic Power: 3-Minute Step Test	264	(1)
Aerobic Power: 2-Mile Run	265	(1)
Anaerobic Power: Vertical Jump	265	(1)
Anaerobic Power: Line Drill for Basketball	266	(1)
Anaerobic Power: 300-Yard Shuttle Run	267	(1)
Agility and Body Control: T-Test	268	(1)
Agility and Body Control: Edgren Side Step	269	(1)
Running Speed: 40-Yard Sprint	269	(1)
Body Composition: Measurement of Skinfolds	270	(1)
Anthropometry: Girth Measurements	271	(1)
Flexibility: Sit and Reach	271	(1)
Key Terms	272	(1)
Study Questions	272	(1)
Applying Knowledge of Testing Protocols and Procedures	273	(1)
References	273	(1)
Chapter 18 Evaluating Test Data	274	(13)
Douglas M. Semenick
Statistics	274	(4)
Developing an Athletic Profile	278	(1)
Goal Setting	278	(3)
Conclusion	281	(1)
Key Terms	282	(1)
Study Questions	283	(1)
Applying Knowledge of Evaluating Test Data	284	(1)
References	284	(3)
PART III EXERCISE TECHNIQUES	287	(114)
Chapter 19 Stretching and Warm-Up	289	(25)
William B. Allerheiligen
Factors Affecting Flexibility	289	(1)
When Should You Stretch?	290	(1)
Individuality of Stretching	291	(1)
Stretch Reflexes	291	(1)
Types of Stretching	291	(6)
Benefits of Stretching	297	(1)
Stretching Techniques	298	(14)
Key Terms	312	(1)
Study Questions	312	(1)
Applying Knowledge of Stretching and Warm-Up	312	(1)
References	313	(1)
Chapter 20 Speed Development and Plyometric Training	314	(31)
William B. Allerheiligen
Speed Development	314	(5)
Plyometrics	319	(8)
Plyometric Drills	327	(15)
Key Terms	342	(1)
Study Questions	342	(1)
Applying Knowledge of Speed Development and Plyometric Training	343	(1)
References	343	(2)
Chapter 21 Strength Training and Spotting Techniques	345	(56)
Thomas R. Baechle
Roger W. Earle
William B. Allerheiligen
Exercise Technique Fundamentals	345	(2)
Spotting Free-Weight Exercises	347	(2)
Strength Training Exercises	349	(50)
Key Terms	399	(1)
Study Questions	399	(1)
Applying Knowledge of Strength Training and Spotting Techniques	399	(1)
Recommended Readings	400	(1)
PART IV PROGRAM DESIGN	401	(72)
Chapter 22 Training Methods and Modes	403	(13)
Dan Wathen
Fred Roll
Needs Analysis	403	(1)
Periodization	404	(1)
Flexibility Training	405	(1)
Resistance Training	405	(5)
Metabolic Training	410	(3)
Speed Training	413	(1)
Conclusion	413	(1)
Key Terms	413	(1)
Study Questions	414	(1)
Applying Knowledge of Training Methods and Modes	414	(1)
References	414	(2)
Chapter 23 Exercise Selection	416	(8)
Dan Wathen
Muscle Balance	416	(1)
Equipment	416	(1)
Training Background	417	(1)
Specificity	417	(1)
Periodization Concerns	418	(3)
Communicating the Need for Particular Exercises	421	(1)
Conclusion	421	(1)
Study Questions	421	(1)
Applying Knowledge of Exercise Selection	422	(1)
References	423	(1)
Chapter 24 Muscle Balance	424	(7)
Dan Wathen
Historical Background	424	(1)
Concerns in Rehabilitation	424	(1)
Muscle Balance Ratios	425	(2)
Concerns in Resistance Training Programs	427	(1)
Incorporating Muscle Balance in Program Design	427	(1)
Conclusion	428	(1)
Key Terms	428	(1)
Study Questions	428	(1)
Applying Knowledge of Muscle Balance	429	(1)
References	429	(2)
Chapter 25 Exercise Order	431	(4)
Dan Wathen
Preparatory Period	431	(1)
Competition Period	432	(1)
Warm-Ups and Cool-Downs	432	(1)
Conclusion	433	(1)
Key Terms	433	(1)
Study Questions	433	(1)
Applying Knowledge of Exercise Order	434	(1)
References	434	(1)
Chapter 26 Load Assignment	435	(12)
Dan Wathen
Determining the RM	435	(4)
Load Assignment	439	(5)
Conclusion	444	(1)
Key Terms	444	(1)
Study Questions	445	(1)
Applying Knowledge of Load Assignment	445	(1)
References	445	(2)
Chapter 27 Training Volume	447	(4)
Dan Wathen
Individual Variations	447	(1)
Volume Adaptation	447	(2)
Conclusion	449	(1)
Key Terms	449	(1)
Study Questions	449	(1)
Applying Knowledge of Training Volume	450	(1)
References	450	(1)
Chapter 28 Rest Periods	451	(4)
Dan Wathen
Energy Utilization	451	(1)
Training for Absolute Strength	451	(1)
Training for Hypertrophy and Local Endurance	451	(1)
Circuit Training	452	(1)
Other Factors	452	(1)
Conclusion	452	(1)
Study Questions	453	(1)
Applying Knowledge of Rest Periods	453	(1)
References	453	(2)
Chapter 29 Training Frequency	455	(4)
Dan Wathen
Principles of Frequency	455	(1)
Health Status	456	(1)
Neural Adaptation	456	(1)
Training Goals	456	(1)
Conclusion	456	(1)
Key Terms	456	(1)
Study Questions	457	(1)
Applying Knowledge of Training Frequency	457	(1)
References	458	(1)
Chapter 30 Periodization: Concepts and Applications	459	(14)
Dan Wathen
Adaptation to Stress	459	(1)
Periodization Cycles	459	(4)
Example of a Macrocycle	463	(8)
Reviewing the Example	471	(1)
Conclusion	471	(1)
Key Terms	471	(1)
Study Questions	471	(1)
Applying Knowledge of Periodization	472	(1)
References	472	(1)
PART V ORGANIZATION AND ADMINISTRATION OF THE STRENGTH TRAINING AND CONDITIONING FACILITY	473	(49)
Chapter 31 Facility Layout and Scheduling	475	(8)
Stephanie L. Armitage-Johnson
Assessing Needs	475	(1)
Arranging Equipment	475	(1)
Organizing Groups of Athletes According to Facility	476	(1)
Conclusion	476	(4)
Key Terms	480	(1)
Study Questions	480	(1)
Applying Knowledge of Facility Layout and Scheduling	481	(1)
References	481	(2)
Chapter 32 Day-to-Day Operations: Developing Policies and Procedures	483	(10)
Stephanie L. Armitage-Johnson
Program Goals	483	(1)
Program Objectives	483	(1)
Facility Policies	484	(1)
Medical Services	485	(1)
Scheduling and Programming	485	(1)
Equipment Operation and Maintenance	485	(1)
Job Titles and Responsibilities	485	(3)
Conclusion	488	(3)
Study Questions	491	(1)
Applying Knowledge of Day-to-Day Operations	492	(1)
Chapter 33 Equipment Maintenance	493	(8)
Stephanie L. Armitage-Johnson
Litigation Issues	493	(1)
Maintenance Procedures	493	(2)
Procedures for Maintaining Equipment	495	(1)
Cleaning Supplies	496	(1)
Maintenance Supplies	496	(1)
Conclusion	496	(1)
Key Terms	496	(1)
Study Questions	496	(1)
Applying Knowledge of Equipment Maintenance	497	(4)
Chapter 34 Preparing for Emergencies	501	(15)
Stephanie L. Armitage-Johnson
Risk Awareness	501	(1)
Preparticipation Procedures	502	(1)
Facility Preparedness	502	(1)
Staff Preparedness	503	(1)
Conclusion	504	(1)
Study Questions	504	(1)
Applying Knowledge of Preparing for Emergencies	504	(12)
Chapter 35 Rehabilitation Concerns	516	(6)
Dan Wathen
Communication	516	(2)
Equipment Used in Rehabilitation Programs	518	(1)
Rehabilitation Programs	519	(1)
Conclusion	520	(1)
Study Questions	520	(1)
Applying Knowledge of Rehabilitation Concerns	521	(1)
References	521	(1)
Answers to Study Questions	522	(1)
Suggested Solutions for Applied Knowledge Questions	523	(15)
Index	538