Conditioning for Strength and Human Performance

Description

Fully revised and updated, the third edition of Conditioning for Strength and Human Performance provides strength and conditioning students with the clearest and most accessible introduction to the scientific principles underpinning the discipline. Covering bioenergetics and nutrition, a systematic approach to physiological and endocrinological adaptations to training and the biomechanics of resistance training, no other book provides such a thorough grounding in the science of strength and conditioning or better prepares students for evidence-based practice. 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