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Essentials of Strength Training and Conditioning 4th Edition With Web Resource
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Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance.
The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With Web Resource, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation.
The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features:
• Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use.
• Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and speed in changes of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry.
• A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements.
• Ten additional tests of maximum power and strength, aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines.
Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. The web resource provides students with lab activities in fillable form for practice and information retention. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique.
Essentials of Strength Training and Conditioning, Fourth Edition, offers an expanded ancillary package for instructors. Instructors receive access to a 61-video collection, including the 21 videos available in the web resource, plus an additional 40 videos demonstrating resistance training exercises, plyometric exercises, and exercises using alternative modes and nontraditional implements, bringing practical content to the classroom. Working along with the instructor guide and presentation package, a test package has been added to assist instructors in evaluating students’ understanding of key concepts.
EEssentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice.
Audience
A text for those preparing for the Certified Strength and Conditioning Specialist (CSCS) examination and for upper-level undergraduates taking courses in the exercise sciences related to strength training and conditioning. Also a reference for strength and conditioning specialists, coaches, athletic trainers, physical therapists, personal trainers, and other sport science professionals.
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
About the Editor
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.
Excerpts
Explore The Various Methods Of Applying Chains To Resistance TrainingGuidelines For Agility Training
Manage Overload And Recovery To Prevent Overtraining
Optimize HIIT Training Adaptations For Athletes And Clients
Ancillaries
All ancillaries are free to course adopters and available at www.HumanKinetics.com/EssentialsOfStrengthTrainingAndConditioningInstructor guide. Includes additional resources to aid in lecture preparation, including sample discussion questions, key terms with definitions, and chapter objectives and outlines.
Instructor video. Includes the 21 resistance training videos that appear in the web resource, plus 40 videos that demonstrate various plyometric exercises and alternative modes that bring practical content to the classroom.
Test package. Includes 240 multiple-choice questions.
Presentation package plus image bank. Includes more than 1,300 PowerPoint slides to augment classroom discussion and lectures. Over 600 figures, tables, and images from the book are organized by chapter and can be used by instructors in handouts and classroom activities to reinforce key concepts.
The presentation package plus image bank is also available for purchase • ISBN 978-1-4925-0163-3
Student web resource with online video. Includes lab activities in fillable form and 21 video clips of resistance training exercises. These videos plus 40 more are also found in the instructor video library.
The web resource with online video is also available for purchase • ISBN 978-1-4925-0166-4
Forward step lunge
Sample tables for program design