Table Of Contents:
Preface xi

Introduction 1(8)

Importance of Strength Training 1(1)

Misconceptions 1(1)

Muscle Strength, Endurance, Power, and Conditioning 2(1)

Why Do People Lift? 2(1)

Benefits of Strength Training 2(1)

Body Building 3(1)

Adaptation 4(1)

Age and Exercise 5(1)

Youth and Exercise 6(1)

Glossary 6(3)

Elements of Fitness 9(6)

Strength (Skeletal-Muscular Strength) 9(1)

Endurance (Skeletal-Muscular Endurance) 10(1)

Cardiorespiratory Endurance 10(1)

Flexibility 10(1)

Body Composition 11(1)

Muscle Power 11(1)

Glossary 12(3)

Fundamentals of Weight Training 15(14)

Principles 16(1)

Setting Up a Program 16(7)

Strength Training 16(1)

Muscular Endurance Training 16(1)

Bodybuilding 17(1)

Sport Training 17(2)

Selecting the Amount of Weight 19(1)

Strength-Testing Protocol for Repetition Maximum 20(1)

How Often Should You Lift? 21(1)

How Many Sets? 21(1)

Overload 21(1)

Progressive Resistance Exercise 22(1)

Specificity 22(1)

Application of Force 22(1)

Recommendations for the Aged 22(1)

Breathing 23(1)

Youth Guidelines 23(1)

Order of Exercises and Recovery 23(3)

Combination of Exercises and Balance 23(1)

Warm-Up and Cooldown 24(1)

Flexibility and Range of Motion 24(1)

Breathing 24(1)

Positioning 24(1)

Back 25(1)

Head 25(1)

Safety 25(1)

Equipment 26(1)

Belts 26(1)

Gloves 26(1)

Shoes 26(1)

Cheating 26(1)

Glossary 27(2)

General Programs 29(6)

Sport and Fitness Conditioning Programs 29(1)

Strength Development Program 30(1)

Muscular Endurance Development Program 30(1)

Bodybuilding 30(5)

Motivation and Mental Conditioning 35(6)

Why We Drop Out 35(1)

A Few Tips for Staying Committed 36(1)

Changing Behavior 36(1)

Setting Goals 36(1)

Some Important Aspects of Goal Setting 37(1)

Why Do People Lift? 37(1)

Mental Preparation 37(1)

Attention, Focus, and Concentration 38(1)

Visualization and Imagery 38(1)

Positive Self-Thoughts 39(1)

Guidelines 39(1)

Glossary 39(2)

Evaluation and Self-Assessment 41(14)

Muscle Strength Test 41(1)

Muscular Endurance 41(1)

Precaution Regarding the One RM Maximum Strength Test 42(3)

Strength Evaluation 45(1)

Push-Ups 45(1)

Head-and-Shoulder Raise 46(1)

Modified Sit-and-Reach Test 47(1)

Determine Your Cardiorespiratory Endurance Level 48(1)

1.5 Mile Run 48(1)

Walking Test 48(3)

Test for Body Composition 51(3)

Body Mass Index 54(1)

Glossary 54(1)

Muscles 55(8)

Structure of Skeletal Muscle 55(3)

Agonist and Antagonist 58(1)

Tendons 59(1)

Ligaments 59(1)

Atrophy 59(1)

Slow-and Fast Twitch Muscle Fibers 59(1)

Hypertrophy 59(1)

Hyperplasia 60(1)

Muscle Soreness 60(1)

Glossary 61(2)

Training Concepts 63(8)

Strength, Power, and Speed 63(2)

Strength 64(1)

Neuromuscular Facilitation 64(1)

Force Potential 64(1)

Nerve Impulses and Strength 64(1)

Muscle Cross Section 65(1)

Muscle Length 65(1)

Weight-Resistance Methods 65(1)

Muscle Contraction 65(1)

Isotonic Exercise 65(1)

Eccentric Loading 65(1)

Isometric Exercise 65(1)

Isokinetic Exercise 66(1)

Advantages and Disadvantages of Weight-Resistance Programs 66(2)

Isotonic Exercise 67(1)

Eccentric Exercise 67(1)

Isometric Exercise 67(1)

Isokinetic Exercise 67(1)

Glossary 68(3)

Advanced Training 71(8)

Pyramid System 71(1)

Single Set Systems 72(1)

Multi-Poundage System 72(1)

Super Pump System 72(1)

Super Sets 72(1)

Burnouts 72(1)

Partial Repetitions 72(1)

Forced Repetition 72(1)

Negative Work 73(1)

Split-Routine 73(1)

Power and Speed Exercises 73(1)

Plyometrics 73(2)

Definitions of Plyometric Exercises 74(1)

Periodization 75(1)

Strength and Power 76(1)

Glossary 77(2)

Exercises 79(28)

Chest, Upper Back, and Shoulder Exercises 79(9)

Arm Exercises 88(4)

Lower Back and Abdominal Exercises 92(4)

Lower Body Exercises 96(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