Essentials of Strength Training and Conditioning,9780873226943

Essentials of Strength Training and Conditioning

by ;
ISBN13: 9780873226943
ISBN10: 0873226941
Format: Hardcover
Pub. Date: 1994-06-01
Publisher(s): Human Kinetics
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Summary

In Essentials of Strength Training and Conditioning, the leaders in the exercise sciences explore the scientific principles, concepts, and theories as well as the practical how-tos of strength training and conditioning. For the first time, students and professionals can turn to a single source for up-to-date, comprehensive information on a full range of strength and conditioning topics. This definitive reference examines the principles founded in the exercise sciences and how they can best be applied in designing safe and effective strength and conditioning programs; explains the structure and function of body systems and how they adapt to training; discusses the necessary steps of testing for strength and conditioning, from selecting the most appropriate test to evaluating results; provides information and instruction on stretching, plyometrics and speed development exercises, and lifting and spotting; explains how to design an effective strength training and conditioning program; and addresses facility management, including equipment issues, facility policies and procedures, staff concerns, and emergency preparedness issues.

Table of Contents

Contributors ix(3)
Reviewers xii(1)
Preface xiii(1)
Credits xiv(2)
From the Editor xvi
PART I CONCEPTS AND APPLICATIONS OF THE EXERCISE SCIENCES 1(244)
Chapter 1 Muscle Physiology
3(9)
Gary R. Hunter
Muscle Microstructure and Macrostructure
3(2)
Sliding-Filament Theory of Muscular Contraction
5(1)
Types of Muscle Action
6(1)
Force Production
7(2)
Conclusion
9(1)
Key Terms
10(1)
Study Questions
10(1)
References
11(1)
Chapter 2 Neuromuscular Adaptations to Conditioning
12(7)
Gary A. Dudley
Robert T. Harris
Neuromuscular Anatomy and Physiology
12(1)
Motor Unit Recruitment Patterns During Exercise
13(1)
Role of Proprioceptors in Learning Physical Skills
14(1)
Neuromuscular Adaptations to Exercise Conditioning
14(2)
Conclusion
16(1)
Key Terms
17(1)
Study Questions
17(1)
Applying Knowledge of Neuromuscular Adaptations
17(1)
References
18(1)
Chapter 3 The Biomechanics of Resistance Exercise
19(32)
Everett Harman
The Musculoskeletal System
19(8)
Human Strength and Power
27(7)
Sources of Resistance to Muscle Contraction
34(5)
Power Output During Resistance Exercise
39(1)
Lifting Safety
40(4)
Movement Analysis and Exercise Prescription
44(3)
Conclusion
47(1)
Key Terms
47(1)
Study Questions
47(1)
Applying Knowledge of the Biomechanics of Resistance Exercise
48(1)
References
49(2)
Chapter 4 Bone, Muscle, and Connective Tissue Adaptations to Physical Activity
51(16)
Brian P. Conroy
Roger W. Earle
Adaptation of Bone to Exercise
52(4)
Adaptation of Muscle to Exercise
56(2)
Adaptation of Connective Tissue to Exercise
58(3)
Conclusion
61(1)
Key Terms
62(1)
Study Questions
62(1)
Applying Knowledge of Bone, Muscle, and Connective Tissue
63(1)
References
64(3)
Chapter 5 Bioenergetics
67(19)
Michael H. Stone
Michael S. Conley
Adenosine Triphosphate
67(1)
Biological Energy Systems
68(7)
Substrate Depletion and Repletion
75(1)
Bioenergetic Limiting Factors in Exercise Performance
76(1)
Oxygen Uptake and Anaerobic Contribution to Work
77(1)
Metabolic Specificity of Training
78(1)
Conclusion
79(1)
Key Terms
79(1)
Study Questions
79(1)
Applying Knowledge of Bioenergetics
80(1)
References
81(5)
Chapter 6 Neuroendocrine Responses to Resistance Exercise
86(22)
William J. Kraemer
Basic Concepts
86(6)
The Primary Anabolic Hormones
92(9)
Adrenal Hormones
101(1)
Other Hormonal Considerations
102(1)
Conclusion
102(1)
Key Terms
102(1)
Study Questions
103(1)
Applying Knowledge of Neuroendocrine Responses
103(1)
References
103(5)
Chapter 7 Cardiovascular and Respiratory Anatomy and Physiology: Responses to Exercise
108(19)
Mark A. Williams
Cardiovascular Anatomy and Physiology
108(3)
Respiratory Anatomy and Physiology
111(3)
Cardiovascular and Respiratory Responses to Acute Exercise
114(7)
Cardiovascular and Respiratory Responses to Exercise Training
121(1)
External Influences on Cardiorespiratory Response
122(2)
Conclusion
124(1)
Key Terms
124(1)
Study Questions
125(1)
Applying Knowledge of Cardiovascular and Respiratory Anatomy and Physiology
126(1)
References
126(1)
Chapter 8 General Adaptations to Resistance and Endurance Training Programs
127(24)
William J. Kraemer
Variations in Energy Requirements, Sources, and Usage
128(1)
Anaerobic Training
129(2)
Resistance Training
131(5)
Aerobic Training
136(3)
Overtraining
139(4)
Recovery Techniques
143(1)
Detraining
143(1)
Conclusion
144(1)
Key Terms
145(1)
Study Questions
145(1)
Applying Knowledge of General Adaptations
146(1)
References
147(4)
Chapter 9 Individual Differences and Their Implications for Resistance Training
151(12)
Jean Barrett Holloway
Gender Differences in Anatomy and Physiology
151(1)
How Training Stimulus Interacts With Maturity
152(4)
Individual Biomechanical Differences: Coaching the Execution of Exercises
156(3)
Conclusion
159(1)
Key Terms
160(1)
Study Questions
160(1)
Applying Knowledge of Individual Differences
161(1)
References
161(2)
Chapter 10 The Psychology of Athletic Preparation and Performance: The Mental Management of Physical Resources
163(25)
Bradley D. Hatfield
Evan B. Brody
Definition of Key Concepts in Sport Psychology
163(3)
How the Mind Affects the Athlete's Physical Performance
166(3)
The Ideal Performance State
169(1)
Motivational Phenomena
170(2)
Influence of Arousal on Performance
172(4)
Mental Management of Physical Resources: Controlling Psychological Processes
176(7)
Conclusion
183(1)
Key Terms
183(1)
Study Questions
183(2)
Applying Knowledge of the Psychology of Athletic Preparation and Performance
185(1)
References
185(3)
Chapter 11 Performance-Enhancing Substances: Effects, Risks, and Appropriate Alternatives
188(22)
Karl E. Friedl
Types of Performance-Enhancing Substances
189(1)
Anabolic Steroids and Other Hormones
190(8)
Dietary Supplements
198(4)
Conclusion
202(1)
Key Terms
202(1)
Study Questions
202(2)
Applying Knowledge of Performance-Enhancing Substances
204(1)
References
204(6)
Chapter 12 Nutritional Factors in Performance and Health
210(21)
Michael H. Stone
Protein
210(5)
Carbohydrates
215(2)
Lipids
217(3)
Vitamins and Minerals
220(2)
Effects of Depressed Appetite
222(1)
Caloric Density and Nutrient Density
222(1)
Carbohydrate Loading
223(1)
Pre-Event and Postevent Meals
224(1)
Conclusion
224(1)
Key Terms
225(1)
Study Questions
225(1)
Applying Knowledge of Nutritional Factors
225(1)
References
226(5)
Chapter 13 Weight Gain and Weight Loss
231(7)
Michael H. Stone
Energy Cost of Exercise
231(1)
Water and Electrolytes
232(1)
Weight Gain
233(1)
Weight Loss
234(1)
Conclusion
235(1)
Key Terms
235(1)
Study Questions
235(1)
Applying Knowledge of Weight Gain and Weight Loss
236(1)
References
236(2)
Chapter 14 Eating Disorders
238(7)
Michael H. Stone
Obesity
238(1)
Bulimia Nervosa
239(1)
Anorexia Nervosa
240(1)
Approaching an Athlete Who Has an Eating Disorder
241(1)
Conclusion
241(1)
Key Terms
241(1)
Study Questions
242(1)
Applying Knowledge of Eating Disorders
242(1)
References
242(3)
PART II TESTING AND EVALUATION 245(42)
Overview of Part II 247(3)
Key Terms 248(1)
References 248(2)
Chapter 15 Selecting Appropriate Tests
250(4)
Douglas M. Semenick
Validity
250(1)
Reliability
250(1)
Objectivity
251(1)
Selecting Valid, Reliable, and Objective Tests
251(1)
Conclusion
252(1)
Key Terms
252(1)
Study Questions
252(1)
Applying Knowledge of Test Selection
253(1)
References
253(1)
Chapter 16 Organizing Testing Procedures
254(4)
Douglas M. Semenick
Test and Evaluation Format
254(1)
Organizing Time
254(1)
Sequence of Tests
254(1)
Developing Scoring Forms
255(1)
Training Test Administrators
255(1)
Preparing Athletes
255(1)
Giving Test Instructions
255(1)
Conclusion
255(1)
Study Questions
256(1)
Applying Knowledge of Organizing Testing Procedures
256(1)
References
257(1)
Chapter 17 Testing Protocols and Procedures
258(16)
Douglas M. Semenick
Administering Tests
258(1)
Health and Fitness Field Tests
259(2)
Conclusion
261(1)
Local Muscular Endurance: Timed Sit-Ups
262(1)
Local Muscular Endurance: Timed Push-Ups
263(1)
Aerobic Power: 3-Minute Step Test
264(1)
Aerobic Power: 2-Mile Run
265(1)
Anaerobic Power: Vertical Jump
265(1)
Anaerobic Power: Line Drill for Basketball
266(1)
Anaerobic Power: 300-Yard Shuttle Run
267(1)
Agility and Body Control: T-Test
268(1)
Agility and Body Control: Edgren Side Step
269(1)
Running Speed: 40-Yard Sprint
269(1)
Body Composition: Measurement of Skinfolds
270(1)
Anthropometry: Girth Measurements
271(1)
Flexibility: Sit and Reach
271(1)
Key Terms
272(1)
Study Questions
272(1)
Applying Knowledge of Testing Protocols and Procedures
273(1)
References
273(1)
Chapter 18 Evaluating Test Data
274(13)
Douglas M. Semenick
Statistics
274(4)
Developing an Athletic Profile
278(1)
Goal Setting
278(3)
Conclusion
281(1)
Key Terms
282(1)
Study Questions
283(1)
Applying Knowledge of Evaluating Test Data
284(1)
References
284(3)
PART III EXERCISE TECHNIQUES 287(114)
Chapter 19 Stretching and Warm-Up
289(25)
William B. Allerheiligen
Factors Affecting Flexibility
289(1)
When Should You Stretch?
290(1)
Individuality of Stretching
291(1)
Stretch Reflexes
291(1)
Types of Stretching
291(6)
Benefits of Stretching
297(1)
Stretching Techniques
298(14)
Key Terms
312(1)
Study Questions
312(1)
Applying Knowledge of Stretching and Warm-Up
312(1)
References
313(1)
Chapter 20 Speed Development and Plyometric Training
314(31)
William B. Allerheiligen
Speed Development
314(5)
Plyometrics
319(8)
Plyometric Drills
327(15)
Key Terms
342(1)
Study Questions
342(1)
Applying Knowledge of Speed Development and Plyometric Training
343(1)
References
343(2)
Chapter 21 Strength Training and Spotting Techniques
345(56)
Thomas R. Baechle
Roger W. Earle
William B. Allerheiligen
Exercise Technique Fundamentals
345(2)
Spotting Free-Weight Exercises
347(2)
Strength Training Exercises
349(50)
Key Terms
399(1)
Study Questions
399(1)
Applying Knowledge of Strength Training and Spotting Techniques
399(1)
Recommended Readings
400(1)
PART IV PROGRAM DESIGN 401(72)
Chapter 22 Training Methods and Modes
403(13)
Dan Wathen
Fred Roll
Needs Analysis
403(1)
Periodization
404(1)
Flexibility Training
405(1)
Resistance Training
405(5)
Metabolic Training
410(3)
Speed Training
413(1)
Conclusion
413(1)
Key Terms
413(1)
Study Questions
414(1)
Applying Knowledge of Training Methods and Modes
414(1)
References
414(2)
Chapter 23 Exercise Selection
416(8)
Dan Wathen
Muscle Balance
416(1)
Equipment
416(1)
Training Background
417(1)
Specificity
417(1)
Periodization Concerns
418(3)
Communicating the Need for Particular Exercises
421(1)
Conclusion
421(1)
Study Questions
421(1)
Applying Knowledge of Exercise Selection
422(1)
References
423(1)
Chapter 24 Muscle Balance
424(7)
Dan Wathen
Historical Background
424(1)
Concerns in Rehabilitation
424(1)
Muscle Balance Ratios
425(2)
Concerns in Resistance Training Programs
427(1)
Incorporating Muscle Balance in Program Design
427(1)
Conclusion
428(1)
Key Terms
428(1)
Study Questions
428(1)
Applying Knowledge of Muscle Balance
429(1)
References
429(2)
Chapter 25 Exercise Order
431(4)
Dan Wathen
Preparatory Period
431(1)
Competition Period
432(1)
Warm-Ups and Cool-Downs
432(1)
Conclusion
433(1)
Key Terms
433(1)
Study Questions
433(1)
Applying Knowledge of Exercise Order
434(1)
References
434(1)
Chapter 26 Load Assignment
435(12)
Dan Wathen
Determining the RM
435(4)
Load Assignment
439(5)
Conclusion
444(1)
Key Terms
444(1)
Study Questions
445(1)
Applying Knowledge of Load Assignment
445(1)
References
445(2)
Chapter 27 Training Volume
447(4)
Dan Wathen
Individual Variations
447(1)
Volume Adaptation
447(2)
Conclusion
449(1)
Key Terms
449(1)
Study Questions
449(1)
Applying Knowledge of Training Volume
450(1)
References
450(1)
Chapter 28 Rest Periods
451(4)
Dan Wathen
Energy Utilization
451(1)
Training for Absolute Strength
451(1)
Training for Hypertrophy and Local Endurance
451(1)
Circuit Training
452(1)
Other Factors
452(1)
Conclusion
452(1)
Study Questions
453(1)
Applying Knowledge of Rest Periods
453(1)
References
453(2)
Chapter 29 Training Frequency
455(4)
Dan Wathen
Principles of Frequency
455(1)
Health Status
456(1)
Neural Adaptation
456(1)
Training Goals
456(1)
Conclusion
456(1)
Key Terms
456(1)
Study Questions
457(1)
Applying Knowledge of Training Frequency
457(1)
References
458(1)
Chapter 30 Periodization: Concepts and Applications
459(14)
Dan Wathen
Adaptation to Stress
459(1)
Periodization Cycles
459(4)
Example of a Macrocycle
463(8)
Reviewing the Example
471(1)
Conclusion
471(1)
Key Terms
471(1)
Study Questions
471(1)
Applying Knowledge of Periodization
472(1)
References
472(1)
PART V ORGANIZATION AND ADMINISTRATION OF THE STRENGTH TRAINING AND CONDITIONING FACILITY 473(49)
Chapter 31 Facility Layout and Scheduling
475(8)
Stephanie L. Armitage-Johnson
Assessing Needs
475(1)
Arranging Equipment
475(1)
Organizing Groups of Athletes According to Facility
476(1)
Conclusion
476(4)
Key Terms
480(1)
Study Questions
480(1)
Applying Knowledge of Facility Layout and Scheduling
481(1)
References
481(2)
Chapter 32 Day-to-Day Operations: Developing Policies and Procedures
483(10)
Stephanie L. Armitage-Johnson
Program Goals
483(1)
Program Objectives
483(1)
Facility Policies
484(1)
Medical Services
485(1)
Scheduling and Programming
485(1)
Equipment Operation and Maintenance
485(1)
Job Titles and Responsibilities
485(3)
Conclusion
488(3)
Study Questions
491(1)
Applying Knowledge of Day-to-Day Operations
492(1)
Chapter 33 Equipment Maintenance
493(8)
Stephanie L. Armitage-Johnson
Litigation Issues
493(1)
Maintenance Procedures
493(2)
Procedures for Maintaining Equipment
495(1)
Cleaning Supplies
496(1)
Maintenance Supplies
496(1)
Conclusion
496(1)
Key Terms
496(1)
Study Questions
496(1)
Applying Knowledge of Equipment Maintenance
497(4)
Chapter 34 Preparing for Emergencies
501(15)
Stephanie L. Armitage-Johnson
Risk Awareness
501(1)
Preparticipation Procedures
502(1)
Facility Preparedness
502(1)
Staff Preparedness
503(1)
Conclusion
504(1)
Study Questions
504(1)
Applying Knowledge of Preparing for Emergencies
504(12)
Chapter 35 Rehabilitation Concerns
516(6)
Dan Wathen
Communication
516(2)
Equipment Used in Rehabilitation Programs
518(1)
Rehabilitation Programs
519(1)
Conclusion
520(1)
Study Questions
520(1)
Applying Knowledge of Rehabilitation Concerns
521(1)
References
521(1)
Answers to Study Questions 522(1)
Suggested Solutions for Applied Knowledge Questions 523(15)
Index 538

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