250. Youth strength training : programs for health, fitness

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250. Youth strength training : programs for health, fitness

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

CERTIFICATES DELIVERY: In 48 hours

Syllabus

Foreword vii • Acknowledgments ix • Introduction xi
Part I Fitness Fundamentals

1 Ready to Train 3
Strength Training Versus Weightlifting, Powerlifting, and Bodybuilding 5 •
FUNdamental Fitness 6 • Muscles, Bones, and Connective Tissue 7 •
Program Assessment 8 • Getting Ready 12 • Summary 16
2 Program Prescriptions 17
Training Guidelines 18 • Program Considerations 22 • Play Education 23 •
Summary 24
3 Exercise Technique and Training Procedures 25

Understanding Children 26 • Being a Teacher 28 • Developing the Fitness Work-
out 29 • Using Equipment Safely 29 • Keeping It Progressive 32 • Summary 32

Part II Exercises

4 Free Weights 35
Training With Free Weights 36 • Free-Weight Exercises 38 • Summary 72
5 Weight Machines 73
Training on Weight Machines 74 • Weight Machine Exercises 74 • Summary 97
6 Elastic Bands and Medicine Balls 99
Training With Elastic Bands and Medicine Balls 101 • Elastic Band Exercises 101 •
Medicine Ball Exercises 112 • Summary 137
7 Body-Weight Training 139
Using Body Weight as Resistance 140 • Body-Weight Exercises 141 • Summary 165

with whom we have worked to help youth understand
the value of regular strength training as a lifestyle choice.

9 Basic Strength and Power for Ages 7 to 10 177
Components of the Warm-Up and Cool-Down 178 • Strength-Training

Program 179 • Strength-Training Exercises 179 • Training Consider-
ations 183 • Summary 184

10 Intermediate Strength and Power for
Ages 11 to 14 185
Components of the Warm-Up and Cool-Down 185 • Strength-Training

Program 185 • Machine Strength-Training Exercises 186 • Free-Weight Strength-
Training Exercises 188 • Medicine Ball Strength-Training Exercises 188 • Training

Considerations 189 • Summary 192
11 Advanced Strength and Power for
Ages 15 to 18 193
Components of the Warm-Up and Cool-Down 194 • Strength-Training
Program 194 • Machine and Free-Weight Strength-Training Exercises 195 •
Medicine Ball and Elastic Band Strength-Training Exercises 195 • Training
Considerations 197 • Summary 200
12 Sport-Specific Strength and Power for
Young Athletes 201
Training for Sport Conditioning 202 • Baseball and Softball 203 • Basketball and
Volleyball 203 • Dancing and Figure Skating 204 • Football and Rugby 204 • Ice
Hockey and Field Hockey 205 • Soccer 205 • Swimming 206 • Tennis 206 •
Track: Sprints and Jumps 206 • Track: Distance Running 207 • Summary 207
Part IV Long-Term Planning and

Nutritional Support

13 Periodization and Recovery 211
Overreaching and Overtraining 212 • Models of Periodization 213 • Rest and
Recovery 214 • Long-Term Development 216 • Summary 216
14 Eating for Strength and Performance 217

Basics of Healthy Eating 218 • Children’s Nutritional Needs 222 • Hydra-
tion 224 • Snack Foods 224 • Summary 225

Appendix: Sample Workout Log 226 • Suggested Readings 227 •

Index 229 • About the Authors 235

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