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A Cyclical Program for Core Efficiency
A stable, strong, and powerful core lasts a lifetime. Core efficiency is not a passing fad or something that needs to be trained only while actively involved in sport.
Benefits of Training With Dumbbells
Training with dumbbells provides a variety of advantages. Some of the advantages are practical and some are physiological, but without a doubt, dumbbells will be a good addition to your training program.
Designing a Dumbbell Program
Designing effective resistance training programs is critical for achieving optimal results. You can use great technique and train with great intensity, but unless you follow a program that has been well thought out, you will never achieve the best results.
Hanging Inverted Pike
Position the hands on a moderately unstable apparatus. The hands are directly under the shoulders with the arms perpendicular to the floor.
How Can Tapering Improve Performance?
In high-level sport, small elevations in performance can have a significant impact on performance outcomes and can differentiate between winning and losing.
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Moving from Simple to Complex Core Exercises
Start by training the four basic trunk movement patterns with dynamic or static exercises. Beginners would do well to include exercises that train single-plane basic movement patterns.
Overhead Medicine Ball Slam Rotation
Select a medicine ball light enough to be thrown hard but heavy enough to provide resistance.
Provide an estimate of total body volume with hydrostatic weighing
Hydrostatic weighing (HW) is a valid, reliable, and widely used laboratory method for assessing total Db. Hydrostatic weighing provides an estimate of total body volume (BV) from the water displaced by the body’s volume.
Recommended balance training programs for older adults
The ACSM’s 2008 "Physical Activity Guidelines for Americans" suggests balance training at least 3 days a week for inactive and active older adults (\gte\65 yr). In a position statement on exercise for older adults (Chodzko-Zajko et al. 2009), the ACSM also recommended that older adults engage in balance activities at least two times week.
Sample Core Exercises
Lie faceup on the floor with your legs bent. Place the arms and hands across the chest. Your upper back should be slightly off the ground to maintain constant tension on the target muscles.
Sample Dumbbell Exercises: Lower Body
People sometimes have a tendency to emphasize the upper body in strength training programs because they often equate being strong and powerful with having big arms or a big chest. In reality, however, most sports are lower-body dominant.
Sample Dumbbell Exercises: Split Alternating-Feet One-Arm Jerk
Instructions 1. Stand with the feet about shoulder-width apart and rest a dumbbell on the right shoulder. 2. Sit back until you are at the depth of a vertical-jump attempt. Keep the heels on the floor.
Sample Dumbbell Exercises: Total Body
Total-body exercises, those using the major muscles groups in both the lower and upper body, are the weightlifting movements, better known as Olympic lifts.
Should Young Athletes Specialise Early?
Designing training programmes for single-sport athletes would require a phase of physical preparation prior to the onset of the competitive phase.
Straight-Arm Plank and Elbow Plank
Position the hands on a moderately unstable apparatus. The hands are directly under the shoulders with the arms perpendicular to the floor.
Technology can boost physical activity promotion  
Technology is a double-edged sword. Computers, for example, contribute to sedentary leisure-time behaviors (e.g., playing seated computer games). On the other hand, technology has been used to promote physical activity and change exercise behavior.
The Benefits of Core Exercise on Swimming
Fast swimming relies on an athlete’s ability to simultaneously generate propulsive force with the arms and legs while attempting to minimize the drag resistance experienced as she knifes through the water.
The weight training programs you need for the body you desire—now with video
Expanded, enhanced, and improved, this new edition of the perennial best-selling guide provides an overview of weight training. From equipment selection to exercise technique, it has the information you need to get to work quickly, safely, and correctly, along with 40 videos illustrating many exercises found in the book.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
Training for Stabilization, Strength, and Power
The muscular structures of the abdominal and back regions play a dominant role in postural control, lumbar stabilization, and proprioception (what we call total body balance). As we have said, a well-functioning core can help reduce the risk and severity of injury and promote greater efficiency.
When is an Athlete Ready to Return to Action After an Injury?
One of the more difficult problems that the performance team faces is determining when an athlete is ready to return to action after injury. The athlete can be placed under enormous pressure from the owner, coach, fans and media to get out on the track, field or floor in record time.

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