Preface |
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xi | |
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1 | (8) |
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Importance of Strength Training |
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1 | (1) |
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1 | (1) |
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Muscle Strength, Endurance, Power, and Conditioning |
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2 | (1) |
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2 | (1) |
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Benefits of Strength Training |
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2 | (1) |
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3 | (1) |
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4 | (1) |
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5 | (1) |
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6 | (1) |
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6 | (3) |
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9 | (6) |
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Strength (Skeletal-Muscular Strength) |
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9 | (1) |
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Endurance (Skeletal-Muscular Endurance) |
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10 | (1) |
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Cardiorespiratory Endurance |
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10 | (1) |
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10 | (1) |
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11 | (1) |
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11 | (1) |
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12 | (3) |
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Fundamentals of Weight Training |
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15 | (14) |
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16 | (1) |
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16 | (7) |
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16 | (1) |
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Muscular Endurance Training |
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16 | (1) |
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17 | (1) |
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17 | (2) |
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Selecting the Amount of Weight |
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19 | (1) |
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Strength-Testing Protocol for Repetition Maximum |
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20 | (1) |
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How Often Should You Lift? |
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21 | (1) |
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21 | (1) |
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21 | (1) |
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Progressive Resistance Exercise |
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22 | (1) |
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22 | (1) |
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22 | (1) |
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Recommendations for the Aged |
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22 | (1) |
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23 | (1) |
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23 | (1) |
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Order of Exercises and Recovery |
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23 | (3) |
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Combination of Exercises and Balance |
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23 | (1) |
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24 | (1) |
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Flexibility and Range of Motion |
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24 | (1) |
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24 | (1) |
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24 | (1) |
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25 | (1) |
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25 | (1) |
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25 | (1) |
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26 | (1) |
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26 | (1) |
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26 | (1) |
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26 | (1) |
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26 | (1) |
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27 | (2) |
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29 | (6) |
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Sport and Fitness Conditioning Programs |
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29 | (1) |
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Strength Development Program |
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30 | (1) |
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Muscular Endurance Development Program |
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30 | (1) |
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30 | (5) |
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Motivation and Mental Conditioning |
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35 | (6) |
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35 | (1) |
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A Few Tips for Staying Committed |
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36 | (1) |
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36 | (1) |
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36 | (1) |
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Some Important Aspects of Goal Setting |
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37 | (1) |
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37 | (1) |
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37 | (1) |
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Attention, Focus, and Concentration |
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38 | (1) |
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Visualization and Imagery |
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38 | (1) |
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39 | (1) |
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39 | (1) |
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39 | (2) |
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Evaluation and Self-Assessment |
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41 | (14) |
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41 | (1) |
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41 | (1) |
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Precaution Regarding the One RM Maximum Strength Test |
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42 | (3) |
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45 | (1) |
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45 | (1) |
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46 | (1) |
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Modified Sit-and-Reach Test |
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47 | (1) |
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Determine Your Cardiorespiratory Endurance Level |
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48 | (1) |
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48 | (1) |
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48 | (3) |
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Test for Body Composition |
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51 | (3) |
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54 | (1) |
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54 | (1) |
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55 | (8) |
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Structure of Skeletal Muscle |
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55 | (3) |
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58 | (1) |
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59 | (1) |
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59 | (1) |
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59 | (1) |
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Slow-and Fast Twitch Muscle Fibers |
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59 | (1) |
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59 | (1) |
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60 | (1) |
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60 | (1) |
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61 | (2) |
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63 | (8) |
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Strength, Power, and Speed |
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63 | (2) |
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64 | (1) |
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Neuromuscular Facilitation |
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64 | (1) |
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64 | (1) |
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Nerve Impulses and Strength |
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64 | (1) |
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65 | (1) |
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65 | (1) |
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Weight-Resistance Methods |
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65 | (1) |
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65 | (1) |
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65 | (1) |
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65 | (1) |
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65 | (1) |
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66 | (1) |
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Advantages and Disadvantages of Weight-Resistance Programs |
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66 | (2) |
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67 | (1) |
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67 | (1) |
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67 | (1) |
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67 | (1) |
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68 | (3) |
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71 | (8) |
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71 | (1) |
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72 | (1) |
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72 | (1) |
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72 | (1) |
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72 | (1) |
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72 | (1) |
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72 | (1) |
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72 | (1) |
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73 | (1) |
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73 | (1) |
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Power and Speed Exercises |
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73 | (1) |
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73 | (2) |
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Definitions of Plyometric Exercises |
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74 | (1) |
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75 | (1) |
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76 | (1) |
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77 | (2) |
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79 | (28) |
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Chest, Upper Back, and Shoulder Exercises |
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79 | (9) |
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88 | (4) |
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Lower Back and Abdominal Exercises |
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92 | (4) |
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96 | (11) |
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Women and Weight Training |
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107 | (6) |
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107 | (1) |
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108 | (1) |
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108 | (1) |
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109 | (1) |
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Exercise Guidelines for Pregnancy |
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109 | (1) |
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Exercise After Childbirth |
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109 | (1) |
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110 | (1) |
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110 | (1) |
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Eating Disorders' Warning Signs |
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110 | (1) |
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111 | (2) |
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Cardiorespiratory Fitness |
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113 | (10) |
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113 | (1) |
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Cardiorespiratory Endurance |
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114 | (1) |
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114 | (1) |
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115 | (1) |
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115 | (1) |
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115 | (2) |
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117 | (1) |
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117 | (1) |
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118 | (1) |
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119 | (1) |
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119 | (1) |
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120 | (1) |
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121 | (1) |
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121 | (2) |
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123 | (10) |
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123 | (1) |
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124 | (1) |
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124 | (1) |
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Proprioceptive Neuromuscular Facilitation (PNF) |
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124 | (1) |
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Stretching and Warm-Up Principles |
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124 | (7) |
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131 | (2) |
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133 | (6) |
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134 | (2) |
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134 | (1) |
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134 | (1) |
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134 | (1) |
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135 | (1) |
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Dislocation and Fractures |
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135 | (1) |
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136 | (1) |
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136 | (1) |
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136 | (1) |
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136 | (1) |
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136 | (1) |
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137 | (2) |
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139 | (8) |
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139 | (1) |
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139 | (1) |
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139 | (1) |
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140 | (1) |
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140 | (1) |
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140 | (1) |
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140 | (1) |
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140 | (1) |
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Energy for Muscle Contraction |
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141 | (1) |
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141 | (3) |
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141 | (1) |
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142 | (1) |
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142 | (1) |
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Vitamin and Mineral Supplemented Diets |
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142 | (2) |
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144 | (1) |
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Basic Nutritional Recommendations |
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144 | (1) |
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144 | (1) |
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144 | (1) |
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145 | (2) |
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147 | (8) |
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147 | (2) |
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The American College of Sports Medicine Position Statement on Anabolic-Androgenic Steroids in Sports |
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148 | (1) |
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149 | (1) |
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149 | (1) |
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149 | (1) |
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150 | (1) |
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150 | (1) |
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150 | (1) |
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Substances Currently Banned by the International Olympic Committee |
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150 | (1) |
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150 | (1) |
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151 | (1) |
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151 | (1) |
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151 | (1) |
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152 | (1) |
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152 | (1) |
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152 | (1) |
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152 | (1) |
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152 | (3) |
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155 | (5) |
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155 | (1) |
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155 | (1) |
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156 | (1) |
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Strength and Muscle Endurance Equipment |
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156 | (1) |
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156 | (1) |
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157 | (1) |
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157 | (1) |
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157 | (1) |
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157 | (1) |
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157 | (1) |
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157 | (3) |
Appendix A Weight Training Activities for Various Sports |
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160 | (1) |
Appendix B Weight Training Standards for College-Age Males |
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161 | (8) |
Appendix C Universal Super Circuit |
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169 | (2) |
Appendix D Aerobic Running Program |
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171 | (2) |
Appendix E Sample of a Racquet Sport Mesocycle |
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173 | (1) |
Appendix F Major Vitamins and Minerals |
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174 | (2) |
Appendix G Detailed Training Cycle for One Year (Volleyball) |
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176 | (3) |
Appendix H Web Sites |
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179 | (1) |
Appendix I ACSM Position Statement |
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180 | (1) |
Credits |
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181 | (1) |
Index |
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182 | |