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Excerpts
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Optimize HIIT training adaptations for athletes and clients
High-intensity interval training (HIIT) involves brief repeated bouts of high-intensity exercise with intermittent recovery periods. High-intensity interval training typically incorporates either running- or cycling-based modes of exercise and is an efficient exercise regimen for eliciting cardiopulmonary (23) and metabolic and neuromuscular (24) adaptations.
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Explore the various methods of applying chains to resistance training
One increasingly popular method of applying variable resistance is the addition of chains to traditional resistance training activities such as the bench press or back squat (4, 13, 39, 54). This method of force application is most popular among powerlifters (69, 70), but has become increasingly popular among strength and conditioning professionals working with a variety of sports (22).
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Guidelines for agility training
In comparison to sprinting, change of direction and agility have a large number of degrees of freedom due to the multitude of movements that occur during a change of direction. Further, agility performance as restricted or determined by opponents or other tactical restraints and scenarios cannot be trained through the use of a single technique.
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Manage overload and recovery to prevent overtraining
The goal of training is to provide incremental overload on the body so that physiological adaptations can subsequently contribute to improved performance. Successful training must not only involve overload, but must also avoid the combination of excessive overload with inadequate recovery (140).
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©2018
Essentials of Strength Training and Conditioning 4th Edition With Web Resource
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Short Description
Developed by the National Strength and Conditioning Association, Essentials
of Strength Training and Conditioning, Fourth Edition, is the
fundamental preparation text for the CSCS exam as well as a definitive
reference that strength and conditioning professionals will consult in
everyday practice.
© 2016
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Cloth Pass/Kycd
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Book with online resource 752 pages
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ISBN-13: 9781492501626
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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 change 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, including those for maximum strength, power, and 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 retention of information. 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.
Essentials 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.
Preface
Accessing the Lab Activities
Acknowledgments
Credits - 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
- 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
Answers to Study Questions
References
Index
About the Editors
Contributors
Contributors to Previous Editions
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.
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.
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
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