WEIGHT TRAINING FOR LIFE, SEVENTH EDITION is ideal for anyone interested in learning about weight training. It is designed to help men and women of all ages build a solid foundation of current knowledge and practice in weight training and learn the most effective ways to develop their desired body shapes. The text contains full-color photos of "real people" demonstrating proper techniques. It also contains forms for writing goals, for planning a personal weight-training program, and for recording circumference measurements, strength measurements, and muscle endurance measurements. Readers will learn how to design and maintain a safe, personalized, effective, and enjoyable weight-training program. They will learn that weight training, done properly, can be a fun and beneficial activity. Whether as a required or recommended text, WEIGHT TRAINING FOR LIFE continues to be the best-selling, most visually oriented weight training text in the higher education market.

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)

Frequently Asked Questions

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

(3)

Food Labels

42

(1)

The ``Secret'' Weight Training Diet

42

(2)

Supplements

44

(3)

Weight Gain

47

(1)

Weight Loss

47

(1)

Rest

48

(1)

Drugs

48

(2)

Food Diary

50

(1)

Food Plan

50

(7)

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 III Getting the Most Out of Weight Training

127

(36)

Record Keeping and Measuring Progress

127

(12)

Measurement

127

(2)

Record Keeping

129

(1)

Evaluation of Progress

130

(9)

Success

139

(6)

A Formula for Success

139

(2)

Writing Weight Training Goals

141

(4)

Planning Your Personal Weight Training Program

145

(10)

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)

Time Management

153

(2)

Advanced Weight Training

155

(4)

Progressive Overload

155

(1)

Increasing Exercise Intensity

156

(1)

Total Body and Split Routines

156

(1)

Fixed Systems

157

(1)

Variable Systems

157

(1)

Training Equipment

158

(1)

Weight Training for Life

159

(4)

Transtheoretical Model of Behavior Change

159

(1)

Tips for Sticking With It

160

(3)

References and Suggested Readings

163

(2)

Index

165

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