207. Strength Training 2nd Edition

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207. Strength Training 2nd Edition

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

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Syllabus

Preface vii

PART I The Origin of Strength

1 Muscle Anatomy 101 3
Muscle Organization 3 • Muscles of the Body 9 • Muscle Actions 13 •
Motor Unit Recruitment: The Size Principle 18 • Types of Muscle Actions 22
2 How Muscle Grows 29
Muscle Growth 31 • Magnitude of Skeletal Muscle Growth 32 •
Disruption, Damage, and Injury Signals for Hypertrophy 43
3 Types of Muscle Training 49
Acute Program Variables 50 • Muscle Training Programs 56 •
Training Modalities 68
4 Nutrition for Muscle Growth 75
Muscle Metabolism 76 • Macronutrients 81 • Water 88 •
Micronutrients 89 • Supplements 89
PART II Resistance Training Guidelines
5 Strength Assessment 97
Setting Goals 97 • Assessing Strength 98 • Assessing Power 106 •
Interpreting the Results 114
6 Types of Strength and Power Training 115
Isometric Training 115 • Isotonic Training 118 • Isokinetic Training 122 •
Plyometric Training 123 • Medicine Ball Training 127 • Kettlebell
Training 129 • Suspension Training 130 • Resistance Band Training 132
7 Workout Schedule and Rest 135
Adjusting Training Variables to Goals 136 • Organizing Workouts 140
8 Safety, Soreness, and Injury 147
Lifting Safely 147 • Injury 154 • Identifying and Treating Injuries 156

PART III Exercise Technique

9 Upper-Body Exercises 161
Shoulders 163 • Chest and Shoulders 174 • Upper Back 186 •
Upper Arms 193
10 Lower-Body Exercises 207
Upper Legs and Gluteals 209 • Upper Legs 219 • Lower Legs 238
11 Torso Exercises 241
Abdominals 243 • Lower Back and Abdominals 259 • Lower Back 260
12 Explosive Movements 267
Full Body 268 • Upper Body 290 • Upper and Lower Legs 293
PART IV Sample Programs

13 Beginner Programs 301
Program Design Considerations 302 • Suggested Beginner Program 306
14 Intermediate Programs 313
Program Design Considerations 313 • Suggested Intermediate
Programs 317
15 Advanced Programs 327
Chronic Program Adaptations 327 • Periodized Programs 330
16 Youth Programs 341
Benefits of Strength Training for Youths 342 • Risks and Concerns 345 •
Program Design Considerations 346 • Age- and Skill-Appropriate
Programming 353
17 Senior Programs 357
Benefits of Strength Training Older Adults 358 • Program Design
Considerations 360 • Safety Considerations 360 • Programs for Older
Adults 365
References 369
Index 375
About the NSCA 383
About the Editor 385
About the Contributors 387

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