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Essentials of Strength Training and Conditioning 4th Edition with Web Resource


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Table of Contents

Chapter 1. Structure and Function of Body Systems N. Travis Triplett, PhD Musculoskeletal System Neuromuscular System Cardiovascular System Respiratory System Conclusion Learning Aids Chapter 2. Biomechanics of Resistance Exercise Jeffrey M. McBride, PhD Skeletal Musculature Anatomical Planes and Major Body Movements Human Strength and Power Sources of Resistance to Muscle Contraction Joint Biomechanics: Concerns in Resistance Training Conclusion Learning Aids Chapter 3. Bioenergetics of Exercise and Training Trent J. Herda, PhD, and Joel T. Cramer, PhD Essential Terminology Biological Energy Systems Substrate Depletion and Repletion Bioenergetic Limiting Factors in Exercise Performance Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise Metabolic Specificity of Training Conclusion Learning Aids Chapter 4. Endocrine Responses to Resistance Exercise William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD Synthesis, Storage, and Secretion of Hormones Muscle as the Target for Hormone Interactions Role of Receptors in Mediating Hormonal Changes Categories of Hormones Heavy Resistance Exercise and Hormonal Increases Mechanisms of Hormonal Interactions Hormonal Changes in Peripheral Blood Adaptations in the Endocrine System Primary Anabolic Hormones Adrenal Hormones Other Hormonal Considerations Conclusion Learning Aids Chapter 5. Adaptations to Anaerobic Training Programs Duncan French, PhD Neural Adaptations Muscular Adaptations Connective Tissue Adaptations Endocrine Responses and Adaptations to Anaerobic Training Cardiovascular and Respiratory Responses to Anaerobic Exercise Compatibility of Aerobic and Anaerobic Modes of Training Overtraining Detraining Conclusion Learning Aids Chapter 6. Adaptations to Aerobic Endurance Training Programs Ann Swank, PhD, and Carwyn Sharp, PhD Acute Responses to Aerobic Exercise Chronic Adaptations to Aerobic Exercise Adaptations to Aerobic Endurance Training External and Individual Factors Influencing Adaptations to Aerobic Endurance Training Overtraining: Definition, Prevalence, Diagnosis, and Potential Markers Conclusion Learning Aids Chapter 7. Age- and Sex-Related Differences and Their Implications for Resistance Exercise Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD Children Female Athletes Older Adults Conclusion Learning Aids Chapter 8. Psychology of Athletic Preparation and Performance Traci A. Statler, PhD, and Andrea M. DuBois, MS Role of Sport Psychology Ideal Performance State Energy Management: Arousal, Anxiety and Stress Influence of Arousal and Anxiety on Performance Motivation Attention and Focus Psychological Techniques for Improved Performance Enhancing Motor Skill Acquisition and Learning Conclusion Learning Aids Chapter 9. Basic Nutrition Factors in Health Marie Spano, MS, RD Role of Sport Nutrition Professionals Standard Nutrition Guidelines Macronutrients Vitamins Minerals Fluid and Electrolytes Conclusion Learning Aids Chapter 10. Nutrition Strategies for Maximizing Performance Marie Spano, MS, RD Precompetition, During-Event, and Postcompetition Nutrition Nutrition Strategies for Altering Body Composition Feeding and Eating Disorders Conclusion Learning Aids Chapter 11. Performance-Enhancing Substances and Methods Bill Campbell, PhD Types of Performance-Enhancing Substances Hormones Dietary Supplements Conclusion Learning Aids Chapter 12. Principles of Test Selection and Administration Michael McGuigan, PhD Reasons for Testing Testing Terminology Evaluation of Test Quality Test Selection Test Administration Conclusion Learning Aids Chapter 13. Administration, Scoring, and Interpretation of Selected Tests Michael McGuigan, PhD Measuring Parameters of Athletic Performance Selected Test Protocols and Scoring Data Statistical Evaluation of Test Data Conclusion Learning Aids Chapter 14. Warm-Up and Flexibility Training Ian Jeffreys, PhD Warm-Up Flexibility Types of Stretching Conclusion Static Stretching Techniques Dynamic Stretching Techniques Learning Aids Chapter 15. Exercise Technique for Free-Weight and Machine Training Technique Scott Caulfield, BS Fundamentals of Exercise Technique Spotting Free-Weight Exercises Conclusion Resistance Training Exercises Learning Aids Chapter 16. Exercise Technique for Alternative Modes and Nontraditional Implement Training G. Gregory Haff, PhD, Doug Berninger, MEd, and Scott Caulfield, BS General Guidelines Body-Weight Training Methods Core Stability and Balance Training Methods Variable-Resistance Training Methods Nontraditional Implement Training Methods Unilateral Training Conclusion Alternative Modes and Nontraditional Exercises Learning Aids Chapter 17. Program Design for Resistance Training Jeremy M. Sheppard, PhD, and N. Travis Triplett, PhD Principles of Anaerobic Exercise Prescription Step 1: Needs Analysis Step 2: Exercise Selection Step 3: Training Frequency Step 4: Exercise Order Step 5: Training Load and Repetitions Step 6: Volume Step 7: Rest Periods Conclusion Learning Aids Chapter 18. Program Design and Technique for Plyometric Training David H. Potach, PT, and Donald A. Chu, PhD, PT Plyometric Mechanics and Physiology Design of Plyometric Training Programs Age Considerations Plyometrics and Other Forms of Exercise Safety Considerations Conclusion Plyometric Drills Learning Aids Chapter 19. Program Design and Technique for Speed and Agility Training Brad H. DeWeese, EdD, and Sophia Nimphius, PhD Speed and Agility Mechanics Neurophysiological Basis for Speed Running Speed Agility Performance and Change-of-Direction Ability Methods of Developing Speed Methods of Developing Agility Program Design Speed Development Strategies Agility Development Strategies Conclusion Speed and Agility Drills Learning Aids Chapter 20. Program Design and Technique for Aerobic Endurance Training Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD Factors Related to Aerobic Endurance Performance Designing an Aerobic Endurance Program Types of Aerobic Endurance Training Programs Application of Program Design to Training Seasons Special Issues Related to Aerobic Endurance Training Conclusion Aerobic Endurance Training Exercises Learning Aids Chapter 21. Periodization G. Gregory Haff, PhD Central Concepts Related to Periodization Periodization Hierarchy Periodization Periods Applying Sport Seasons to the Periodization Periods Undulating Versus Linear Periodization Models Example of an Annual Training Plan Conclusion Learning Aids Chapter 22. Rehabilitation and Reconditioning David H. Potach, PT, and Terry L. Grindstaff, DPT Types of Injury Tissue Healing Rehabilitation and Reconditioning Strategies Program Design Reducing Risk of Injury and Reinjury Conclusion Learning Aids Chapter 23. Facility Design, Layout, and Organization Andrea Hudy, MA General Aspects of New Facility Design Existing Strength and Conditioning Facilities Assessing Athletic Program Needs Designing the Strength and Conditioning Facility Arranging Equipment in the Strength and Conditioning Facility Maintaining and Cleaning Surfaces and Equipment Conclusion Learning Aids Chapter 24. Facility Policies, Procedures, and Legal Issues Traci Statler, PhD, and Victor Brown, MS Mission Statement and Program Goals Legal and Ethical Issues Staff Policies and Activities Facility Administration Emergency Planning and Response Conclusion

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Featured at various sport science and strength and conditioning events throughout the UK and Europe, including ECSS, BASES Annual Conference, UKSCA's Annual Conference, Fitpro and Bodypower. Reviews in UK and European websites, magazines and journals including BASES' The Sport and Exercise Scientist, Fitpro and Strength and Conditioning Journal. Solus emails, inclusion in online newsletters and posted on Human Kinetics' Health and Fitness Blog.

About the Author

The National Strength and Conditioning Association (NSCA) is the world's leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world's trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field. G. Gregory Haff, PhD, CSCS,*D, FNSCA, is the course coordinator for the postgraduate degree in strength and conditioning at Edith Cowan University in Joondalup, Australia. He is the president of the National Strength and Conditioning Association (NSCA) and a senior associate editor for the Journal of Strength and Conditioning Research. Dr. Haff was the United Kingdom Strength and Conditioning Association (UKSCA) Strength and Conditioning Coach of the Year for Research and Education and the 2011 NSCA William J. Kraemer Outstanding Sport Scientist award winner. He is a certified strength and conditioning specialist with distinction, a UKSCA-accredited strength and conditioning coach, and an accredited Australian Strength and Conditioning Association level 2 strength and conditioning coach. Additionally, he is a national-level weightlifting coach in the United States and Australia. He serves as a consultant for numerous sporting bodies, including teams in the Australian Football League, Australian Rugby Union, Australian Basketball Association, and National Football League. N. Travis Triplett, PhD, CSCS,*D, FNSCA, is a professor and chairperson of the department of health and exercise science at Appalachian State University in Boone, North Carolina. She has served as the secretary-treasurer of the board of directors for the National Strength and Conditioning Association (NSCA) and was the 2010 NSCA William J. Kraemer Outstanding Sport Scientist award winner. She has served on two panels for NASA, one for developing resistance exercise countermeasures to microgravity environments for the International Space Station, and was a sports physiology research assistant at the U.S. Olympic Training Center in Colorado Springs, Colorado. Dr. Triplett is currently a senior associate editor for the Journal of Strength and Conditioning Research and is a certified strength and conditioning specialist with distinction as well as a USA Weightlifting club coach.

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