Dynamics Of Strength Training

by Moran, Gary; McGlynn, George

Edition: 3rd

ISBN13: 9780697295774

ISBN10: 069729577X

Format: Paperback

Pub. Date: 2000-08-07

Publisher(s): McGraw-Hill Education

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Summary

Provides a comprehensive resource using an individualized approach to strength training, including conditioning and cardiorespiratory fitness. Emphasizes the physiological basis of muscle strength and endurance. Illustrates the most efficient and effective training techniques. The third edition has been updated to integrate guidelines from the American Heart Association, the American College of Sports Medicine, the Surgeon General's Report, and the American Academy of Pediatrics to provide readers with the most current information available.

Preface

Introduction

(8)

Importance of Strength Training

(1)

Misconceptions

(1)

Muscle Strength, Endurance, Power, and Conditioning

(1)

Why Do People Lift?

(1)

Benefits of Strength Training

(1)

Body Building

(1)

Adaptation

(1)

Age and Exercise

(1)

Youth and Exercise

(1)

Glossary

(3)

Elements of Fitness

(6)

Strength (Skeletal-Muscular Strength)

(1)

Endurance (Skeletal-Muscular Endurance)

(1)

Cardiorespiratory Endurance

(1)

Flexibility

(1)

Body Composition

(1)

Muscle Power

(1)

Glossary

(3)

Fundamentals of Weight Training

(14)

Principles

(1)

Setting Up a Program

(7)

Strength Training

(1)

Muscular Endurance Training

(1)

Bodybuilding

(1)

Sport Training

(2)

Selecting the Amount of Weight

(1)

Strength-Testing Protocol for Repetition Maximum

(1)

How Often Should You Lift?

(1)

How Many Sets?

(1)

Overload

(1)

Progressive Resistance Exercise

(1)

Specificity

(1)

Application of Force

(1)

Recommendations for the Aged

(1)

Breathing

(1)

Youth Guidelines

(1)

Order of Exercises and Recovery

(3)

Combination of Exercises and Balance

(1)

Warm-Up and Cooldown

(1)

Flexibility and Range of Motion

(1)

Breathing

(1)

Positioning

(1)

Back

(1)

Head

(1)

Safety

(1)

Equipment

(1)

Belts

(1)

Gloves

(1)

Shoes

(1)

Cheating

(1)

Glossary

(2)

General Programs

(6)

Sport and Fitness Conditioning Programs

(1)

Strength Development Program

(1)

Muscular Endurance Development Program

(1)

Bodybuilding

(5)

Motivation and Mental Conditioning

(6)

Why We Drop Out

(1)

A Few Tips for Staying Committed

(1)

Changing Behavior

(1)

Setting Goals

(1)

Some Important Aspects of Goal Setting

(1)

Why Do People Lift?

(1)

Mental Preparation

(1)

Attention, Focus, and Concentration

(1)

Visualization and Imagery

(1)

Positive Self-Thoughts

(1)

Guidelines

(1)

Glossary

(2)

Evaluation and Self-Assessment

(14)

Muscle Strength Test

(1)

Muscular Endurance

(1)

Precaution Regarding the One RM Maximum Strength Test

(3)

Strength Evaluation

(1)

Push-Ups

(1)

Head-and-Shoulder Raise

(1)

Modified Sit-and-Reach Test

(1)

Determine Your Cardiorespiratory Endurance Level

(1)

1.5 Mile Run

(1)

Walking Test

(3)

Test for Body Composition

(3)

Body Mass Index

(1)

Glossary

(1)

Muscles

(8)

Structure of Skeletal Muscle

(3)

Agonist and Antagonist

(1)

Tendons

(1)

Ligaments

(1)

Atrophy

(1)

Slow-and Fast Twitch Muscle Fibers

(1)

Hypertrophy

(1)

Hyperplasia

(1)

Muscle Soreness

(1)

Glossary

(2)

Training Concepts

(8)

Strength, Power, and Speed

(2)

Strength

(1)

Neuromuscular Facilitation

(1)

Force Potential

(1)

Nerve Impulses and Strength

(1)

Muscle Cross Section

(1)

Muscle Length

(1)

Weight-Resistance Methods

(1)

Muscle Contraction

(1)

Isotonic Exercise

(1)

Eccentric Loading

(1)

Isometric Exercise

(1)

Isokinetic Exercise

(1)

Advantages and Disadvantages of Weight-Resistance Programs

(2)

Isotonic Exercise

(1)

Eccentric Exercise

(1)

Isometric Exercise

(1)

Isokinetic Exercise

(1)

Glossary

(3)

Advanced Training

(8)

Pyramid System

(1)

Single Set Systems

(1)

Multi-Poundage System

(1)

Super Pump System

(1)

Super Sets

(1)

Burnouts

(1)

Partial Repetitions

(1)

Forced Repetition

(1)

Negative Work

(1)

Split-Routine

(1)

Power and Speed Exercises

(1)

Plyometrics

(2)

Definitions of Plyometric Exercises

(1)

Periodization

(1)

Strength and Power

(1)

Glossary

(2)

Exercises

(28)

Chest, Upper Back, and Shoulder Exercises

(9)

Arm Exercises

(4)

Lower Back and Abdominal Exercises

(4)

Lower Body Exercises

(11)

Women and Weight Training

107

(6)

Physiology

107

(1)

Physical Differences

108

(1)

Percentage of Body Fat

108

(1)

Menstruation

109

(1)

Exercise Guidelines for Pregnancy

109

(1)

Exercise After Childbirth

109

(1)

Osteoporosis

110

(1)

Female Athlete Triad

110

(1)

Eating Disorders' Warning Signs

110

(1)

Glossary

111

(2)

Cardiorespiratory Fitness

113

(10)

Maximum Oxygen Uptake

113

(1)

Cardiorespiratory Endurance

114

(1)

Aerobic-Anaerobic

114

(1)

Energy Systems

115

(1)

Intensity

115

(1)

Training Effect

115

(2)

Duration

117

(1)

Frequency

117

(1)

Cooling Down

118

(1)

Circuit Training

119

(1)

Pre-Exercise Screening

119

(1)

Exercise Prescription

120

(1)

Exercise Precautions

121

(1)

Glossary

121

(2)

Flexibility

123

(10)

Flexibility

123

(1)

Static Stretching

124

(1)

Ballistic Stretching

124

(1)

Proprioceptive Neuromuscular Facilitation (PNF)

124

(1)

Stretching and Warm-Up Principles

124

(7)

Glossary

131

(2)

Injuries

133

(6)

Common Injuries

134

(2)

Tendinitis

134

(1)

Runner's Knee

134

(1)

Strains and Sprains

134

(1)

Bursitis

135

(1)

Dislocation and Fractures

135

(1)

Healing

136

(1)

Rest

136

(1)

Compression

136

(1)

Elevation

136

(1)

Other Remedies

136

(1)

Glossary

137

(2)

Nutrition

139

(8)

Nutritional Concepts

139

(1)

Nutritional Requirements

139

(1)

Carbohydrates

139

(1)

Proteins

140

(1)

Fats

140

(1)

Vitamins

140

(1)

Minerals

140

(1)

Water

140

(1)

Energy for Muscle Contraction

141

(1)

Diets

141

(3)

Diet Rating

141

(1)

Fraudulent Claims

142

(1)

``Super-Protein'' Diets

142

(1)

Vitamin and Mineral Supplemented Diets

142

(2)

Fad Diets

144

(1)

Basic Nutritional Recommendations

144

(1)

How to Gain Weight

144

(1)

How to Lose Weight

144

(1)

Glossary

145

(2)

Drugs

147

(8)

Anabolic Steroids

147

(2)

The American College of Sports Medicine Position Statement on Anabolic-Androgenic Steroids in Sports

148

(1)

Amphetamines

149

(1)

Caffeine

149

(1)

Growth Hormones

149

(1)

Cocaine

150

(1)

Erythropoietin

150

(1)

Steroid Replacers

150

(1)

Substances Currently Banned by the International Olympic Committee

150

(1)

Supplements

150

(1)

Androstenedione

151

(1)

DHEA

151

(1)

Creatine

151

(1)

Beta-Adrenergic Agonist

152

(1)

HMB

152

(1)

Chromium and Vanadium

152

(1)

Carnitine

152

(1)

Glossary

152

(3)

Equipment

155

(5)

Equipment

155

(1)

Resistance Machines

155

(1)

Free Weights

156

(1)

Strength and Muscle Endurance Equipment

156

(1)

Isokinetic Machines

156

(1)

Universal Machine

157

(1)

Nautilus

157

(1)

CAM II

157

(1)

Hydra Fitness

157

(1)

Polaris

157

(1)

Power Exercise Equipment

157

(3)

Appendix A Weight Training Activities for Various Sports

160

(1)

Appendix B Weight Training Standards for College-Age Males

161

(8)

Appendix C Universal Super Circuit

169

(2)

Appendix D Aerobic Running Program

171

(2)

Appendix E Sample of a Racquet Sport Mesocycle

173

(1)

Appendix F Major Vitamins and Minerals

174

(2)

Appendix G Detailed Training Cycle for One Year (Volleyball)

176

(3)

Appendix H Web Sites

179

(1)

Appendix I ACSM Position Statement

180

(1)

Credits

181

(1)

Index

182

Dynamics Of Strength Training

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