Conditioning for Strength and Human Performance

Conditioning for strength and human performance- Front Cover
Conditioning for strength and human performance
Title Page
Copyright Page
Dedication
Contents
Contributors
Preface
PART 1: Basic science
Chapter 1: Bioenergetics
	INTRODUCTION
	ENZYMES
	THE “CREATION” OF CHEMICAL ENERGY
	ENERGY SYSTEMS
	LACTATE
	SUMMARY OF CATABOLIC PROCESSES IN THE PRODUCTION OF CELLULAR ENERGY
	EFFICIENCY OF THE ENERGY PRODUCING PATHWAYS
	LIMITING FACTORS OF PERFORMANCE
	OXYGEN CONSUMPTION
	METABOLIC SPECIFICITY
	SUMMARY
	REFERENCES
Chapter 2: The cardiorespiratory system
	INTRODUCTION
	CARDIOVASCULAR SYSTEM
	RESPIRATORY SYSTEM
	BLOOD
	CARDIOVASCULAR RESPONSE TO ACUTE EXERCISE
	PULMONARY VENTILATION DURING EXERCISE
	CARDIOVASCULAR ADAPTATIONS TO TRAINING
	RESPIRATORY ADAPTATIONS TO TRAINING
	BLOOD VOLUME ADAPTATIONS TO TRAINING
	ENVIRONMENTAL FACTORS AFFECTING CARDIORESPIRATORY FUNCTION
	SUMMARY
	REFERENCES
Chapter 3: The neuromuscular system
	INTRODUCTION
	THE NEURON
	REFLEXES AND INVOLUNTARY MOVEMENTS
	PROPRIOCEPTION AND KINESTHESIS
	HIGHER NERVE CENTERS AND VOLUNTARY MUSCULAR CONTROL
	GROSS STRUCTURE OF SKELETAL MUSCLE
	MICROSCOPIC STRUCTURE OF SKELETAL MUSCLE
	THE SLIDING-FILAMENT THEORY OF MUSCLE CONTRACTION
	GRADATION OF FORCE
	TYPES OF MUSCLE ACTIONS
	NEUROMUSCULAR ADAPTATIONS TO RESISTANCE TRAINING
	SUMMARY
	REFERENCES
Chapter 4: The skeletal system
	INTRODUCTION
	STRUCTURE OF THE SKELETAL SYSTEM
	FUNCTIONS OF THE SKELETAL SYSTEM
	GROWTH OF THE SKELETAL SYSTEM
	ADAPTATIONS OF THE SKELETAL SYSTEM TO LOADING
	THE SKELETAL SYSTEM AND HEALTH
	EXERCISE PRESCRIPTION TO PROMOTE BONE DENSITY
	SUMMARY
	REFERENCES
Chapter 5: Biomechanics of resistance
	INTRODUCTION
	BASIC MECHANICS
	HUMAN MUSCULOSKELETAL MECHANICS
	BIOMECHANICS OF RESISTANCE
	PROGRESSING/REGRESSING MOVEMENT
	SUMMARY
	REFERENCES
Chapter 6: The endocrine system
	INTRODUCTION
	THE ENDOCRINE SYSTEM
	HORMONAL RHYTHMS
	HORMONES VITAL TO EXERCISE
	EFFECTS OF EXERCISE ON THE ENDOCRINE SYSTEM
	OPTIMIZING THE TRAINING PROGRAM
	SUMMARY
	REFERENCES
Chapter 7: Nutrition
	INTRODUCTION
	ENERGY BALANCE
	TRAINING NUTRITION
	NUTRIENT TIMING
	MEAL FREQUENCY AND CONTROLLED FASTING
	OPTIMAL DIET TO PREVENT OVERTRAINING
	VITAMIN AND MINERAL INTAKE
	DIETS
	VERY HIGH CARBOHYDRATE, VERY LOW-FAT DIETS
	HIGH-CARBOHYDRATE, LOW-FAT DIETS
	LOW-CARBOHYDRATE, HIGH-PROTEIN DIETS
	LOW-CARBOHYDRATE, HIGH-FAT, HIGH-PROTEIN (KETOGENIC) DIETS
	SUMMARY
	REFERENCES
PART 2: Organization and administration
Chapter 8: Facility administration and
design
	INTRODUCTION
	FACILITIES AND EQUIPMENT
	LEGAL DUTIES AND CONCEPTS
	DUTIES AND RESPONSIBILITIES: LIABILITY EXPOSURE
	POLICIES AND PROCEDURES
	SUMMARY
	ACKNOWLEDGMENTS
	REFERENCES
Chapter 9: Warm-up and flexibility
	INTRODUCTION
	WARM-UP
	FLEXIBILITY
	DEVELOPMENT OF FLEXIBILITY
	SUMMARY
	REFERENCES
Chapter 10: Test administration and interpretation
	INTRODUCTION
	PURPOSE OF TESTING
	TEST SELECTION
	ASSESSMENT
	SUMMARY
	REFERENCES
Chapter 11: Resistance exercise techniques
and spotting
	INTRODUCTION
	BENEFITS OF RESISTANCE TRAINING
	SAFETY
	RESISTANCE-TRAINING TECHNIQUE
	RESISTANCE-TRAINING EXERCISES
	SUMMARY
	REFERENCES
PART 3: Exercise
prescription
Chapter 12: Needs analysis
	INTRODUCTION
	METABOLIC ASPECTS OF SPORT
	BIOMECHANICAL ASPECTS OF SPORT
	INJURY RISK
	SUMMARY
	REFERENCES
Chapter 13: Program design
	INTRODUCTION
	BASIC TRAINING PRINCIPLES
	ADVANCED TRAINING METHODS
	SUMMARY
	REFERENCES
Chapter 14: Periodization of resistance
training: concepts and
paradigms
	INTRODUCTION
	INCREASING INTEREST IN PERIODIZED TRAINING IN THE WESTERN WORLD
	WHY PERIODIZED TRAINING?
	VARIATION AND REST ARE FUNDAMENTAL CONCEPTS TO ANY PERIODIZATION TRAINING MODEL
	THEORETICAL BASIS FOR PERIODIZATION
	COMPLEXITY OF TRAINING CHANGES AND NEEDS IN A PERIODIZED PROGRAM
	PERIODIZATION TERMINOLOGY
	TRADITIONAL/LINEAR PERIODIZATION
	TRADITIONAL PERIODIZATION MODIFICATIONS
	NON-TRADITIONAL PERIODIZATION
	CONJUGATE PERIODIZATION
	NON-LINEAR (UNDULATING) PERIODIZATION
	SUMMARY
	REFERENCES
Chapter 15: Aerobic exercise prescription
	INTRODUCTION
	ENDURANCE PERFORMANCE
	MAXIMAL OXYGEN CONSUMPTION
	MECHANICAL EFFICIENCY
	FRACTIONAL UTILIZATION AND TRAINING ZONES
	TYPES OF TRAINING
	PROGRAMMING
	SUMMARY
	REFERENCES
Chapter 16: Resistance training
prescription
	INTRODUCTION
	NEEDS ANALYSIS
	GENERAL PRESCRIPTION
	ACUTE TRAINING VARIABLES
	PROGRESSION
	SUMMARY
	REFERENCES
Chapter 17: Plyometric, speed, agility,
and quickness exercise
prescription
	INTRODUCTION
	THE SSC
	PLYOMETRICS
	ACUTE TRAINING VARIABLES
	LINEAR SPRINTING
	AGILITY
	INTEGRATION OF SPEED AND AGILITY DRILLS
	SUMMARY
	REFERENCES
Chapter 18: Implement training
	INTRODUCTION
	SIMILARITY IN TRAINING PROGRAMS
	RELYING ON SCIENCE
	TRAINING PRINCIPLES
	PROGRAM DESIGN
	DESCRIPTION OF SUGGESTED TRAINING IMPLEMENTS
	DESCRIPTION OF IMPLEMENT EXERCISES PROVIDED IN EXAMPLE WORKOUTS
	SUMMARY
	REFERENCES
PART 4: Special topics
Chapter 19: Applied sport psychology
	INTRODUCTION
	MENTAL TOUGHNESS
	MOTIVATION
	GOAL SETTING
	ENERGY AND AROUSAL MANAGEMENT
	CONCENTRATION (FOCUS)
	CONFIDENCE AND SELF-TALK
	TYPES OF SELF-TALK
	SUMMARY
	REFERENCES
Chapter 20: Strength training for special populations
	INTRODUCTION
	GERIATRICS
	PEDIATRICS
	INTELLECTUAL DISABILITIES AND DOWN SYNDROME
	MUSCULAR DYSTROPHIES
	NEUROMUSCULAR DISEASE
	STROKE
	SPINAL CORD INJURY
	CARDIOVASCULAR DISEASE
	SUMMARY
	REFERENCES
Chapter 21: Age and gender training considerations
	INTRODUCTION
	TRAINING CONSIDERATIONS FOR FEMALES
	TRAINING CONSIDERATIONS FOR OLDER ADULTS
	SUMMARY
	REFERENCES
Chapter 22: Injury prevention and
rehabilitation
	INTRODUCTION
	PRE-PARTICIPATION PHYSICALS
	ROLES OF HEALTH CARE PROFESSIONALS INVOLVED IN INJURY PREVENTION AND REHABILITATION
	INJURY CLASSIFICATION
	PHASES OF TISSUE HEALING: CLINICAL TREATMENT AND EXERCISE CONSIDERATIONS
	RETURN TO ACTIVITY PHASE: THE ROLE OF THE INTERVAL PROGRAM
	THE INTERVAL SPORT PROGRAM
	OVERVIEW OF KNEE MECHANICS AND EXERCISE APPLICATIONS
	SUMMARY
	REFERENCES
Chapter 23: Ergogenic aids
	INTRODUCTION
	TYPES OF ERGOGENIC AIDS/SUPPLEMENTS
	NUTRITION BEFORE AND AFTER WORKOUTS
	ANABOLIC-ANDROGENIC STEROIDS IN SPORTS
	SUMMARY
	REFERENCES
Index