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9780205313549

Super Fitness for Sports, Conditioning, and Health

by
  • ISBN13:

    9780205313549

  • ISBN10:

    020531354X

  • Edition: 1st
  • Format: Paperback
  • Copyright: 2000-01-18
  • Publisher: Pearson
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Summary

Super Fitness for Sports, Conditioning, and Healthpresents an overview of basic exercise physiology and the relationship between exercise and health, while describing methods of measuring fitness and training techniques for improving endurance, strength, and flexibility.Sports scientists, coaches, and athletes have developed training techniques such as plyometrics, downhill running, parachute sprinting, interval training, Olympic lifting, over-distance training, medicine ball training, motor unit overload techniques, PNF stretching, and exotic forms of resistive exercise training. These training methods and more are presented in this easy-to-read, comprehensive book.For anyone interested in fitness, conditioning, and weight training.

Table of Contents

Preface ix
Super Fitness
1(12)
Fitness in the Age of the Couch Potato
1(1)
Surgeon General's Report on Fitness
2(3)
Surgeon General's Exercise Recommendations
4(1)
Healthy People 2000
5(1)
Developing Physical Fitness
5(1)
The Fitness Components
5(5)
Aerobic or Cardiorespiratory Capacity
5(1)
Muscular Strength and Power
6(2)
Muscular Power
8(1)
Muscular Endurance
9(1)
Flexibility
9(1)
Body Composition
10(1)
Which Fitness Component Should You Emphasize?
10(1)
Putting the Exercise Program in Its Proper Perspective
11(2)
Exercise and Your Body
13(13)
Energy Management and Exercise
14(1)
Exercise and the Three Energy Systems
15(2)
The Immediate Ennergy System
15(1)
The Nonoxidative Energy System
15(1)
The Oxidative System (Also Called the Aerobic System)
16(1)
Developing Metabolic Fitness
17(3)
Developing Fitness for Power
18(1)
Developing Fitness for Speed
18(1)
Developing Fitness for Endurance
19(1)
Muscle Function Ouring Exercise
20(2)
The Motor Unit
21(1)
Increased Fitness through Improved Motor Unit Recruitment
22(1)
The Fitness Process: Exercise Training and Adaptation of the Booy
22(1)
Principles of Training
23(2)
The Overload Principle
24(1)
Specificity of Training
24(1)
Individual Differences
24(1)
Progression
25(1)
Reversibility
25(1)
Develop Your Booy to Suit Your Lifestyle
25(1)
Developing Endurance
26(13)
What is Endurance Fitness?
26(1)
Endurance Fitness and Maximal Oxygen Consumption
27(1)
Assessing Endurance Fitness
27(3)
1 Mile Walk Test
27(1)
Cooper 12 Minute Run
28(1)
6 Mile Bicycle Test
28(2)
12 Minute Swim Test
30(1)
Designing an Endurance Fitness Program
30(8)
Basic Endurance Fitness for Health
30(2)
Endurance Program for Performance-Level Physical Fitness
32(1)
Type of Exercise
33(1)
Intensity of Training
33(1)
Training Duration
34(1)
Training Frequency
35(1)
Types of Training
35(3)
Summary
38(1)
Developing Muscle Strength
39(21)
Principles of Strength Training
39(6)
Resistance Exercise Methods
39(1)
Choosing the Exercises
40(1)
Frequency
41(1)
Repetitions, Sets, and Rest
42(1)
Order of Exercises
42(1)
Safety and Preventing Injury
42(3)
Basic Weight Training Exercises
45(13)
Exercises for the Chest and Shoulders
47(5)
Exercises for the Upper Back
52(1)
Exercises for the Arms
53(1)
Exercises for the Abdomen
54(1)
Exercises for the Thighs and Gluteals
55(2)
Exercises for the Calves
57(1)
Basic Weight Training Programs
58(2)
Developing Power and Speed
60(16)
The Elements of Power
60(4)
Genetics
60(1)
Metabolic Capacity
61(1)
Muscle Size
61(1)
Skill
61(1)
Nervous System Capacity
62(2)
Basic Speed and Power Exercises
64(11)
Sprinting
64(9)
Peak Power Training on the Stationary Bicycle (Bicycle Ergometer)
73(1)
Peak Power Weight Training
74(1)
Integrating Power Training Into Your Workouts
75(1)
Jumping and Plyometrics
76(33)
Basic Jumping and Plyometric Exercises
78(30)
Stationary Plyometrics
78(9)
Horizontal Jumps and Hops
87(7)
Bounce Push-Ups
94(2)
Box Jumping
96(3)
Medicine Ball Exercises
99(3)
Medicine Ball Exercises with a Partner
102(3)
Olympic Weight Lifting
105(3)
Other Exercises to Develop Speed and Power
108(1)
Flexibility
109(17)
What Determines Flexibility?
110(2)
Tissues That Obstruct Range of Motion
110(1)
Muscle Elasticity
110(1)
Nervous System Control of Muscle Length
111(1)
Types of Stretching Techniques
112(1)
Static Stretching
112(1)
Ballistic Stretching
112(1)
Passive Stretching
112(1)
Proprioceptive Neuromuscular Facilitation (PNF)
112(1)
Benefits of Flexibility and Stretching Exercises
113(2)
Flexibility and Injury
113(1)
Flexibility and Joint Health
113(1)
Joint Flexibility and Spinal Alignment
113(1)
Stretching and Postexercise Muscle Soreness
114(1)
Flexibility and Body Position in Sports
114(1)
Flexibility and Strength
114(1)
Principles of Flexibility
115(2)
Basic Stretching Exercises and Your Stretching Routine
117(8)
Whole Body Stretches
117(2)
Lower Body Stretches
119(2)
Trunk and Back Stretches
121(2)
Shoulder and Upper Torso Exercises
123(2)
Other Stretching Exercises
125(1)
Designing Your Exercise Program
126(14)
Principles of Training
127(6)
Train Specifically
127(1)
Establish Realistic Goals
128(1)
Have a Workout Plan
128(1)
Condition Your Body Gradually
129(1)
Train Consistently
129(1)
Train First for Volume and Only Later for Intensity
130(1)
Do Not Overtrain
130(1)
Cycle the Volume and Intensity of Your Workouts
130(1)
Work on Your Weaknesses
131(1)
Eat a Healthy Diet
132(1)
Train Your Mind
132(1)
Learn All You Can about Your Sport
132(1)
Have Fun!
132(1)
Designing Your Program
133(6)
General Fitness for Health
133(1)
Higher Levels of General Fitness
133(1)
Fitness Programs and Strength-Speed Sports
134(5)
Summary
139(1)
Nutrition for Health and Performance
140(15)
Essential Nutrients
141(5)
Energy
141(1)
Fats
142(1)
Carbohydrates
143(1)
Proteins
144(1)
Vitamins and Minerals
145(1)
Water
146(1)
The Healthy, High-Performance Diet and the Food Guide Pyramid
146(2)
Diet, Exercise, and Weight Control
148(2)
Principles of Losing Weight for Active People
148(2)
Ergogenic Aids and Food Supplements
150(5)
Agents Taken to Promote Muscle Hypertrophy
150(2)
Agents Taken to Speed Recovery
152(1)
Agents Taken to Increase Aggressiveness and Training Intensity
153(1)
Agents Taken to Aid Weight Control
154(1)
The Polydrug and Food Supplement Phenomenon in Sports
154(1)
References 155(6)
Index 161

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