Now in its third edition, Essentials of Strength Training and Conditioning is the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance.
Essentials of Strength Training and Conditioning is the most-preferred preparation text for the Certified Strength and Conditioning Specialist (CSCS) exam. The research-based approach, extensive exercise technique section, and unbeatable accuracy of Essentials of Strength Training and Conditioning make it the text readers have come to rely on for CSCS exam preparation.
The third edition presents the most current strength training and conditioning research and applications in a logical format designed for increased retention of key concepts. The text is organized into five sections. The first three sections provide a theoretical framework for application in section 4, the program design portion of the book. The final section offers practical strategies for administration and management of strength and conditioning facilities.
Section 1 (chapters 1 through 10) presents key topics and current research in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sport nutrition, and sport psychology and discusses applications for the design of safe and effective strength and conditioning programs.
Section 2 (chapters 11 and 12) discusses testing and evaluation, including the principles of test selection and administration as well as the scoring and interpretation of results.
Section 3 (chapters 13 and 14) provides techniques for warm-up, stretching, and resistance training exercises. For each exercise, accompanying photos and instructions guide readers in the correct execution and teaching of stretching and resistance training exercises. This section also includes a set of eight new dynamic stretching exercises.
Section 4 examines the design of strength training and conditioning programs. The information is divided into three parts: anaerobic exercise prescription (chapters 15 through 17), aerobic endurance exercise prescription (chapter 18), and periodization and rehabilitation (chapters 19 and 20). Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared. Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals.
Section 5 (chapters 21 and 22) addresses organization and administration concerns of the strength training and conditioning facility manager, including facility design, scheduling, policies and procedures, maintenance, and risk management.
Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information. Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals.
Essentials of Strength Training and Conditioning also offers new lecture preparation materials. A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities. The presentation package and image bank, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their own presentations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates. These tools can be downloaded online and are free to instructors who adopt the text for use in their courses.
Essentials of Strength Training and Conditioning, Third Edition, provides the latest and most comprehensive information on the structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design, and organization and administration of facilities. Its accuracy and reliability make it not only the leading preparation resource for the CSCS exam but also the definitive reference that strength and conditioning professionals and sports medicine specialists depend on to fine-tune their practice.
Section 1: Concepts and Applications of the Exercise Sciences
Chapter 1. Structure and Function of the Muscular, Neuromuscular, Cardiovascular, and Respiratory Systems Gary R. Hunter, PhD, and Robert T. Harris, PhD
Chapter 2: Bioenergetics of Exercise and Training Joel T. Cramer, PhD
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
Chapter 3: 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
Steroid Hormones Versus Polypeptide Hormones
Heavy Resistance Exercise and Hormonal Increases
Mechanisms of Hormonal Interactions
Hormonal Changes in Peripheral Blood
Adaptations in the Endocrine System
Primary Anabolic Hormones
Other Hormonal Considerations
Chapter 4: Biomechanics of Resistance Exercise Everett Harman, PhD
Human Strength and Power
Sources of Resistance to Muscle Contraction
Joint Biomechanics: Concerns in Resistance Training
Movement Analysis and Exercise Prescription
Chapter 5: Adaptations to Anaerobic Training Programs Nicholas A. Ratamess, PhD
Connective Tissue Adaptations
Endocrine Responses and Adaptations to Anaerobic Training
Cardiovascular and Respiratory Responses to Acute Exercise
Compatibility of Aerobic and Anaerobic Modes of Training
Chapter 6: Adaptations to Aerobic Endurance Training Programs Ann Swank, PhD
Acute Responses to Aerobic Exercise
Chronic Adaptations to Aerobic Exercise
Designing Aerobic Programs for Optimizing Adaptations
External Influences on Cardiorespiratory Response
Individual Factors Influencing Adaptations to Aerobic Endurance Training
Chapter 7: Age- and Sex-Related Differences and Their Implications for Resistance Exercise Avery D. Faigenbaum, EdD
Chapter 8: Psychology of Athletic Preparation and Performance Bradley D. Hatfield, PhD, and Evan B. Brody, PhD
Definitions of Key Concepts in Sport Psychology
How the Mind Affects the Athlete’s Physical Performance
Ideal Performance State
Influence of Arousal on Performance
Mental Management of Physical Resources: Controlling Psychological Processes
Chapter 9: Performance-Enhancing Substances Jay R. Hoffman, PhD, and Jeffrey R. Stout, PhD
Types of Performance-Enhancing Substances
Chapter 10: Nutritional Factors in Health and Performance Kristin Reimers, PhD
Role of the Nutritionist
How to Evaluate the Adequacy of the Diet
Fluid and Electrolytes
Precompetition and Postexercise Nutrition
Weight and Body Composition
Eating Disorders: Anorexia Nervosa and Bulimia Nervosa
Section 2: Testing and Evaluation
Chapter 11: Principles of Test Selection and Administration Everett Harman, PhD
Reasons for Testing
Evaluation of Test Quality
Chapter 12: Administration, Scoring, and Interpretation of Selected Tests Everett Harman, PhD, and John Garhammer, PhD
Measuring Parameters of Athletic Performance
Selected Test Protocols and Scoring Data
Statistical Evaluation of Test Data
Section 3: Exercise Techniques
Chapter 13: Warm-Up and Stretching Ian Jeffreys, PhD
Types of Stretching
Static Stretching Techniques
Dynamic Stretching Techniques
Chapter 14: Resistance Training and Spotting Techniques Roger W. Earle, MA, and Thomas R. Baechle, EdD
Exercise Technique Fundamentals
Spotting Free Weight Exercises
Resistance Training Exercises
Section 4: Program Design
Part I: Anaerobic Exercise Prescription
Chapter 15: Resistance Training Thomas R. Baechle, EdD, Roger W. Earle, MA, and Dan Wathen, MS
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
Chapter 16: Plyometric Training David H. Potach, MPT, and Donald A. Chu, PhD, PT
Plyometric Mechanics and Physiology
Plyometric Program Design
Plyometrics and Other Forms of Exercise
Chapter 17: Speed, Agility, and Speed-Endurance Development Steven S. Plisk, MS
Methods of Developing Speed and Agility
Part II : Aerobic Exercise Prescription
Chapter 18: Aerobic Endurance Exercise Training Benjamin H. Reuter, PhD, and Patrick Hagerman, 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
Part III: Applying Exercise Prescription Principles
Chapter 19: Periodization Dan Wathen, MS, Thomas R. Baechle, EdD, and Roger W. Earle, MA
Responses to Training Stress
Applying Sport Seasons to the Periodization Periods
Undulating (Nonlinear) Versus Linear Periodization Models
Example of a Macrocycle
Chapter 20: Rehabilitation and Reconditioning David H. Potach, MPT, and Terry L. Grindstaff, DPT
Sports Medicine Team
Types of Injury
Rehabilitation and Reconditioning Strategies
Section 5: Organization and Administration
Chapter 21: Facility Organization and Risk Management Michael Greenwood, PhD, and Lori Greenwood, PhD
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
Maintaining and Cleaning Equipment
Scheduling the Strength and Conditioning Facility
Chapter 22: Developing a Policies and Procedures Manual Boyd Epley, MEd, and John Taylor, MS
Mission Statement and Program Goals
Job Titles, Descriptions, and Duties of the Strength and Conditioning Staff
Staff Policies and Activities
As a textbook for those preparing for the Certified Strength and Conditioning Specialist (CSCS) examination and for upper-level undergraduates taking courses in the sport sciences related to strength training and conditioning. Also a reference for strength and conditioning specialists, coaches, athletic trainers, sport physical therapists, personal trainers, and other sport science professionals.
Thomas R. Baechle, EdD, CSCS,*D, NSCA-CPT,*D, is chair of the exercise science and athletic training department at Creighton University in Omaha, Nebraska. In his career covering more than 35 years as a fitness professional and academician, Baechle has earned numerous certifications and awards, taught at various universities, held a variety of professional and civic offices, and volunteered for many national and international associations and organizations related to fitness and personal health.
Baechle is widely published and lectures frequently. His recent honors include receiving the Outstanding Writing Achievement Award from Human Kinetics in 2007, Merit for Excellence in Education and Development of Professional Standards from the International Fitness Institute in 2006, the Distinguished Faculty Service Award from Creighton University in 2002, and the Lifetime Achievement Award from the NSCA in 1998.
Baechle makes his home with his wife, Susan, in Omaha.
Roger W. Earle, MA, CSCS,*D, NSCA-CPT,*D, earned his master's degree from the University of Nebraska at Omaha in exercise science. In 2008, he became the Professional Education division director at Human Kinetics. Previously, Earle was the associate executive director for National Strength and Conditioning Association (NSCA) Certification, where he was responsible for developing the Certified Strength and Conditioning Specialist (CSCS) and the NSCA-Certified Personal Trainer (NSCA-CPT) certification exams. He also previously served as the head strength and conditioning coach and a faculty member of the exercise science and athletic training department at Creighton University in Omaha.
Earle has over 25 years of experience as a personal fitness trainer for people of all age and fitness levels, and he frequently gives lectures at national and international conferences about designing personalized exercise and training programs. He coauthored the first and second editions of Fitness Weight Training and coedited both the NSCA's Essentials of Personal Training and the second and third editions of Essentials of Strength Training and Conditioning.
Provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities.
Student Lab Activities
Contains 20 lab activities to help students apply the concepts learned in the book. Lab activities cover different topics throughout the course of the book, and involve executing tests, collecting data, and analyzing the data that is collected.
Presentation Package and Image Bank
This comprehensive resource, delivered in Microsoft PowerPoint, offers instructors a Presentation Package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an Image Bank by instructors who need to customize their own presentations.