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Weight Training for Life book cover, ISBN 9780534578541

Weight Training for Life

by Hesson, James L.

ISBN13: 9780534578541
ISBN10: 0534578543
Additional ISBN(s): 9780534637026, 9780895825230
Edition: 6th
Format: Paperback
Copyright: 2002-02-27
Publisher: Brooks Cole
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Table of Contents

Preface

ix

Part I Getting Started

1

(56)

What, Who, and Why

1

(6)

What is Weight Training?

1

(1)

Who Trains with Weights?

1

(1)

Who Should Participate in Weight Training?

2

(2)

Why Weight Training?

4

(3)

Questions, Concerns, and Answers

7

(4)

Muscle Structure and Function

11

(6)

Characteristics of Muscle Tissue

11

(1)

Types of Muscle Tissue

12

(1)

The Musculoskeletal System as a Lever System

12

(1)

The Structure of Skeletal Muscle

12

(1)

Muscle Contraction and Exercise Movements

13

(1)

Motor Unit

14

(1)

Muscle Atrophy and Hypertrophy

15

(1)

Basic Principles of Muscle Development

16

(1)

Warm-Up, Flexibility, and Stretching

17

(4)

Warm-Up

17

(1)

Flexibility

18

(1)

Stretching

18

(2)

Weight Room Stretching Routine

20

(1)

Safe and Effective Weight Training

21

(8)

Medical Clearance

21

(1)

Clothing

21

(1)

Performing a Weight Training Exercise

22

(2)

Additional Considerations for Machine Exercises

24

(2)

Training Partner

26

(1)

Spotting

26

(1)

Safety

27

(2)

A Beginning Weight Training Program

29

(10)

Free Weights or Machines?

29

(1)

Grips

30

(1)

Getting in Position

31

(1)

Basic Exercises

32

(1)

Frequency and Resistance

32

(1)

The First Six Weeks

33

(1)

Guidelines for Productive Training

34

(5)

Nutrition, Rest, and Drugs

39

(18)

Nutrition

39

(4)

The ``Secret'' Weight Training Diet

43

(2)

Nutrient Supplementation

45

(2)

Weight Gain

47

(1)

Weight Loss

47

(1)

Rest

48

(1)

Drugs

49

(8)

Part II Learning More Weight Training Exercises

57

(70)

Major Muscles of the Human Body

58

(1)

Chest Exercises

59

(10)

Chest (Pectoralis major)

60

(6)

Chest/Back

66

(3)

Back Exercises

69

(8)

Back (Latissimus dorsi)

70

(4)

Upper Back (Trapezius)

74

(3)

Shoulder Exercises

77

(10)

Shoulder (Deltoid)

78

(9)

Arm Exercises

87

(14)

Upper Arm (Elbow Flexion, Biceps)

88

(4)

Upper Arm (Elbow Extension, Triceps)

92

(6)

Forearm (Wrist flexors and Wrist extensors)

98

(3)

Leg Exercises

101

(16)

Hip and Knee Extension

102

(6)

Hip Extension

108

(1)

Hip Flexion (Iliopsoas)

109

(1)

Knee Extension (Quadriceps)

110

(1)

Knee Flexion (Hamstrings)

111

(1)

Ankle Plantar Flexion

112

(5)

Trunk Flexion and Extension Exercises

117

(10)

Trunk Flexion (Abdominals)

118

(2)

Trunk and Hip Flexion (Abdominals and Hip Flexors)

120

(4)

Trunk Extension (Erector Spinae)

124

(2)

The Ab Solution

126

(1)

Part II Getting the Most Out of Weight Training

127

(34)

Record Keeping and Measuring Progress

127

(12)

Record Keeping

127

(1)

Measuring Progress

128

(3)

Evaluating Progress

131

(8)

Success

139

(6)

A Formula for Success

139

(2)

Writing Weight Training Goals

141

(4)

Planning Your Personal Weight Training Program

145

(8)

Basic Weight Training Principles

145

(1)

Considerations in Planning Your Weight Training Program

145

(2)

Suggested Lifetime Fitness weight 'Training Programs

147

(1)

A Simple Home Training Program for Busy People

148

(5)

Advanced Weight Training

153

(4)

Progressive Overload

153

(1)

Increasing Exercise Intensity

154

(1)

Total Body and Split Routines

154

(1)

Fixed Systems

155

(1)

Variable Systems

155

(1)

Training Equipment

156

(1)

Weight Training for Life

157

(4)

Transtheoretical Model of Behavior Change

157

(1)

Tips for Sticking With It

158

(3)

Internet Sites

161

(2)

References and Suggested Readings

163

(2)

Index

165

Supplemental Materials

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

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