258. Essentials of Strength Training and Conditioning

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258. Essentials of Strength Training and Conditioning

CATEGORY: Fitness, Workout & Exercise 500 Courses

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Syllabus

Preface vii
Accessing the Lab Activities xi
Acknowledgments xiii
Credits xv
CHAPTER 1 Structure and Function of Body Systems 1

N. Travis Triplett, PhD
Musculoskeletal System 2 • Neuromuscular System 8 • Cardiovascular
System 12 • Respiratory System 15 • Conclusion 17 • Learning Aids 17

CHAPTER 2 Biomechanics of resistance Exercise 19

Jeffrey M. McBride, PhD
Skeletal Musculature 20 • Anatomical Planes and Major Body
Movements 25 • Human Strength and Power 25 • Sources of Resistance
to Muscle Contraction 33 • Joint Biomechanics: Concerns in Resistance
Training 37 • Conclusion 40 • Learning Aids 41

CHAPTER 3 Bioenergetics of Exercise and Training 43

Trent J. Herda, PhD, and Joel T. Cramer, PhD
Essential Terminology 44 • Biological Energy Systems 44 • Substrate
Depletion and Repletion 55 • Bioenergetic Limiting Factors in Exercise
Performance 56 • Oxygen Uptake and the Aerobic and Anaerobic Contributions to
Exercise 57 • Metabolic Specificity of Training 59 • Conclusion 61 •
Learning Aids 62

CHAPTER 4 Endocrine responses to resistance Exercise 65

William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD
Synthesis, Storage, and Secretion of Hormones 66 • Muscle as the Target
for Hormone Interactions 69 • Role of Receptors in Mediating Hormonal
Changes 69 • Categories of Hormones 70 • Heavy Resistance Exercise
and Hormonal Increases 72 • Mechanisms of Hormonal Interactions 72 •
Hormonal Changes in Peripheral Blood 73 • Adaptations in the Endocrine
System 73 • Primary Anabolic Hormones 74 • Adrenal Hormones 82 •
Other Hormonal Considerations 84 • Conclusion 85 • Learning Aids 86

CHAPTER 5 Adaptations to Anaerobic Training Programs 87

Duncan French, PhD
Neural Adaptations 88 • Muscular Adaptations 93 • Connective Tissue
Adaptations 97 • Endocrine Responses and Adaptations to Anaerobic
Training 102 • Cardiovascular and Respiratory Responses to Anaerobic
Exercise 103 • Compatibility of Aerobic and Anaerobic Modes of
Training 105 • Overtraining 107 • Detraining 110 • Conclusion 111 •
Learning Aids 112

CHAPTER 6 Adaptations to Aerobic Endurance Training Programs 115

Ann Swank, PhD, and Carwyn Sharp, PhD
Acute Responses to Aerobic Exercise 116 • Chronic Adaptations to Aerobic
Exercise 120 • Adaptations to Aerobic Endurance Training 124 • External
and Individual Factors Influencing Adaptations to Aerobic Endurance
Training 124 • Overtraining: Definition, Prevalence, Diagnosis, and Potential
Markers 129 • Conclusion 132 • Learning Aids 133
CHAPTER 7 Age- and Sex-related Differences

and Their implications for resistance Exercise 135
Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD
Children 136 • Female Athletes 144 • Older Adults 148 • Conclusion 153 •
Learning Aids 154

CHAPTER 8 Psychology of Athletic Preparation and Performance 155

Traci A. Statler, PhD, and Andrea M. DuBois, MS
Role of Sport Psychology 156 • Ideal Performance State 156 • Energy
Management: Arousal, Anxiety, and Stress 157 • Influence of Arousal and
Anxiety on Performance 158 • Motivation 161 • Attention and Focus 163 •
Psychological Techniques for Improved Performance 164 • Enhancing Motor Skill
Acquisition and Learning 169 • Conclusion 172 • Learning Aids 173

CHAPTER 9 Basic Nutrition Factors in Health 175

Marie Spano, MS, RD
Role of Sports Nutrition Professionals 176 • Standard Nutrition
Guidelines 178 • Macronutrients 181 • Vitamins 190 • Minerals 193 •
Fluid and Electrolytes 196 • Conclusion 199 • Learning Aids 200

CHAPTER 10 Nutrition Strategies for Maximizing Performance 201

Marie Spano, MS, RD
Precompetition, During-Event, and Postcompetition Nutrition 202 •
Nutrition Strategies for Altering Body Composition 216 • Feeding and Eating
Disorders 221 • Conclusion 224 • Learning Aids 224

CHAPTER 11 Performance-Enhancing Substances and Methods 225

Bill Campbell, PhD
Types of Performance-Enhancing Substances 226 • Hormones 228 •
Dietary Supplements 237 • Conclusion 247 • Learning Aids 248

CHAPTER 12 Principles of Test Selection and Administration 249

Michael McGuigan, PhD
Reasons for Testing 250 • Testing Terminology 250 • Evaluation of
Test Quality 250 • Test Selection 253 • Test Administration 254 •
Conclusion 257 • Learning Aids 258

CHAPTER 13 Administration, Scoring, and interpretation of Selected Tests 259

Michael McGuigan, PhD
Measuring Parameters of Athletic Performance 260 • Selected Test
Protocols and Scoring Data 264 • Statistical Evaluation of Test Data 291 •
Conclusion 293 • Learning Aids 294

CHAPTER 14 Warm-Up and Flexibility Training 317

Ian Jeffreys, PhD
Warm-Up 318 • Flexibility 320 • Types of Stretching 323 •
Conclusion 328 • Static Stretching Techniques 329 • Dynamic Stretching
Techniques 341 • Learning Aids 350

CHAPTER 15 Exercise Technique for Free Weight and Machine Training 351

Scott Caulfield, BS, and Douglas Berninger, MEd
Fundamentals of Exercise Technique 352 • Spotting Free Weight
Exercises 354 • Conclusion 357 • Resistance Training Exercises 358 •
Learning Aids 408

CHAPTER 16 Exercise Technique for Alternative Modes

and Nontraditional implement Training 409
G. Gregory Haff, PhD, Douglas Berninger, MEd, and Scott Caulfield, BS
General Guidelines 410 • Bodyweight Training Methods 410 •
Core Stability and Balance Training Methods 411 • Variable-Resistance Training
Methods 413 • Nontraditional Implement Training Methods 417 •
Unilateral Training 421 • Conclusion 421 • Modes and Nontraditional
Exercises 422 • Learning Aids 438

CHAPTER 17 Program Design for resistance Training 439

Jeremy M. Sheppard, PhD, and N. Travis Triplett, PhD
Principles of Anaerobic Exercise Prescription 440 • Step 1: Needs
Analysis 441 • Step 2: Exercise Selection 443 • Step 3: Training
Frequency 447 • Step 4: Exercise Order 448 • Step 5: Training
Load and Repetitions 451 • Step 6: Volume 462 • Step 7: Rest
Periods 465 • Conclusion 467 • Learning Aids 469

CHAPTER 18 Program Design and Technique for Plyometric Training 471

David H. Potach, PT, and Donald A. Chu, PhD, PT
Plyometric Mechanics and Physiology 472 • Program Design 475 •
Age Considerations 478 • Plyometrics and Other Forms of Exercise 480 •
Safety Considerations 481 • Conclusion 482 • Plyometric Drills 483 •
Learning Aids 520

CHAPTER 19 Program Design and Technique for Speed and Agility Training 521

Brad H. DeWeese, EdD, and Sophia Nimphius, PhD
Speed and Agility Mechanics 522 • Neurophysiological Basis for
Speed 525 • Running Speed 527 • Agility Performance and Change-of-Direction
Ability 533 • Methods of Developing Speed 536 • Methods of Developing
Agility 538 • Program Design 539 • Speed Development Strategies 541 •
Agility Development Strategies 545 • Conclusion 547 • Speed and Agility
Drills 548 • Learning Aids 557

CHAPTER 20 Program Design and Technique for Aerobic Endurance Training 559

Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD
Factors Related to Aerobic Endurance Performance 560 • Designing an Aerobic
Endurance Program 561 • Types of Aerobic Endurance Training Programs 567 •
Application of Program Design to Training Seasons 570 • Special Issues
Related to Aerobic Endurance Training 571 • Conclusion 573 • Aerobic
Endurance Training Exercises 574 • Learning Aids 581

CHAPTER 21 Periodization 583

G. Gregory Haff, PhD
Central Concepts Related to Periodization 584 • Periodization Hierarchy 587 •
Periodization Periods 588 • Applying Sport Seasons to the Periodization
Periods 592 • Undulating Versus Linear Periodization Models 593 • Example of
an Annual Training Plan 593 • Conclusion 595 • Learning Aids 604

CHAPTER 22 rehabilitation and reconditioning 605

David H. Potach, PT, and Terry L. Grindstaff, PhD, PT, ATC
Sports Medicine Team 606 • Types of Injury 608 • Tissue Healing 610 • Goals
of Rehabilitation and Reconditioning 611 • Program Design 616 • Reducing Risk
of Injury and Reinjury 618 • Conclusion 620 • Learning Aids 621

CHAPTER 23 Facility Design, Layout, and organization 623

Andrea Hudy, MA
General Aspects of New Facility Design 624 • Existing Strength and Conditioning
Facilities 625 • Assessing Athletic Program Needs 625 • Designing the
Strength and Conditioning Facility 627 • Arranging Equipment in the Strength
and Conditioning Facility 628 • Maintaining and Cleaning Surfaces and
Equipment 630 • Conclusion 631 • Learning Aids 633

CHAPTER 24 Facility Policies, Procedures, and Legal issues 641

Traci Statler, PhD, and Victor Brown, MS
Mission Statement and Program Goals 642 • Program Objectives 642 •
Strength and Conditioning Performance Team 643 • Legal and
Ethical Issues 647 • Staff Policies and Activities 651 • Facility
Administration 653 • Emergency Planning and Response 653 •
Conclusion 655 • Learning Aids 656

Answers to Study Questions 657
References 659
Index 721
About the Editors 731
Contributors 733
Contributors to Previous Editions 735

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