Weight Training for Life

by Hesson, James L.

• ISBN13: 9780534578541
• ISBN10: 0534578543
• Edition: 6th
• Format: Paperback
• Copyright: 2002-02-27
• Publisher: Brooks Cole

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