Introduction to kinesiology : studying physical activity

680 Pages·2000·92.83 MB·English

by  Shirl J Hoffman

SECOND EDITION
I
STRENGTH
TRAINING
np
NATIONAL STRENGTH
CONDITIONING ASSOCIATIO
i
Thomas R. Baechle
Roger W. Earle
EDITORS
.
Digitized by the Internet Archive
2010
in
http://www.archive.org/details/essentialsofstreOObaec

SECOND EDITION
ESSEMTEAJLS
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^TTEEMOM
TOMMUM
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COMPETIOMnM
NATIONAL STRENGTH and
CONDITIONING ASSOCIATION
Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D
Creighton University, Omaha, Nebraska
NSCA Certification Commission
Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D
NSCA Certification Commission
EDITORS
Human Kinetics
LibraryofCongressCataloging-in-PublicationData
Essentialsofstrengthtrainingandconditioning/NationalStrengthandConditioning
Association :ThomasR.Baechle.RogerEarle.editors.—2nded.
p.cm.
Includesbibliographicalreferencesandindex.
ISBN0-7360-0089-5
1.Physicaleducationandtraining.2.Musclestrength.3.Physicalfitness—Physiological
aspects.I.Baechle.ThomasR.. 1943-II.Earle.RogerW.. 1967-III.NationalStrength
&ConditioningAssociation(U.S.)
GV711.5+
99-087979
ISBN0-7360-0089-5
Copyright©2000. 1994bytheNationalStrengthandConditioningAssociation
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Contents
Contributors viii
Reviewers ix
Preface x
Fromthe Editors xi
Credits xii
Section
1
Concepts and Applications of the Exercise Sciences
1
Chapter 1 Muscle Physiology 3
GaryR. Hunter
Skeletal MuscleMacrostructureand Microstructure4, Sliding-FilamentTheoryof
MuscularContraction 7, FiberTypes8, TypesofMuscleAction 8,
ForceProduction9, Conclusion 12
Chapter2 Neuromuscular Anatomy and Adaptations to Conditioning 15
RobertT. HarrisandGaryDudley
NeuromuscularAnatomyand Physiology 16, MotorUnitRecruitmentPatterns
DuringExercise 18, Proprioception 18, NeuromuscularAdaptationsto Exercise20,
Conclusion 21
Chapter 3 The Biomechanics of Resistance Exercise 25
EverettHarman
TheMusculoskeletalSystem 26, HumanStrengthand Power35, SourcesofResistance
toMuscleContraction42, JointBiomechanics:Concernsin Lifting48, Movement
Analysisand ExercisePrescription 52, Conclusion 55
Chapter 4 Bone, Muscle, and Connective Tissue Adaptations 57
to Physical Activity
Brian Conroyand RogerW. Earle
AdaptationofBonetoExercise58, AdaptationofMuscleto Exercise64,
AdaptationofConnectiveTissueto Exercise66, Conclusion71
Chapter 5 Bioenergetics of Exercise and Training 73
MikeConley
EssentialTerminology74, Biological EnergySystems75, SubstrateDepletionand
Repletion83, BioenergeticLimitingFactorsin ExercisePerformance85,
Oxygen UptakeandtheAerobicandAnaerobicContributionstoExercise86,
MetabolicSpecificityofTraining87, Conclusion88
5
Chapter6 Endocrine Responses to Resistance Exercise 91
WilliamJ.Kraemer
Synthesis,Storage,and SecretionofHormones92, MuscleastheTargetforHormone
Interactions93, TheRoleofReceptorsin MediatingHormonal Changes95, Steroid Hormones
VersusPolypeptide Hormones97, HeavyResistanceExerciseand Hormonal Increases99,
MechanismsofHormonal Interactions 100, HormonalChangesin Peripheral Blood 101,
AdaptationsintheEndocrineSystem 102, ThePrimaryAnabolicHormones 102,
TheAdrenal Hormones 111, OtherHormonalConsiderations 113, Conclusion 113
Chapter 7 Cardiovascular and RespiratoryAnatomyand Physiology: 11
Responses to Exercise
MarkA.Williams
CardiovascularAnatomyand Physiology 116, RespiratoryAnatomyand Physiology 120,
Cardiovascularand RespiratoryResponsestoAcute Exercise 123, Cardiovascular
and RespiratoryResponsestoAerobicand ResistanceExerciseTraining 129,
External InfluencesonCardiorespiratoryResponse 131, Conclusion 134
Chapter8 Physiological Adaptations to Anaerobic and Aerobic 137
Endurance Training Programs
WilliamJ. Kraemer
AnaerobicTraining 140, EndocrineResponsestoAnaerobicandAerobicExercise 153,
AerobicEndurance ExerciseTraining 155, Overtraining 159, Detraining 166,
Conclusion 166
Chapter9 Age- and Sex-Related Differences and Their Implications 169
for Resistance Exercise
AveryFaigenbaum
Children 170, FemaleAthletes 178, OlderAdults 181, Conclusion 185
Chapter 10 The PsychologyofAthletic Preparation and Performance: 187
The Mental Management of Physical Resources
BradleyHatfieldand Evan B. Brody
DefinitionofKeyConceptsinSportPsychology 188, HowtheMindAffectstheAthlete's
Physical Performance 191, The Ideal PerformanceState 193, Motivational Phenomena 194,
InfluenceofArousalon Performance 196, Mental ManagementofPhysical Resources:
ControllingPsychological Processes 199, Conclusion 206
Chapter 11 Performance-Enhancing Substances: Effects, Risks, 209
and Appropriate Alternatives
Karl E. Friedl
TypesofPerformance-EnhancingSubstances210, AnabolicSteroids212,
OtherHormones217, DrugTesting220, DietarySupplements221, Conclusion227
Contents
Chapter 12 Nutritional Factors in Health and Performance 229
Kristin ReimersandJaime Ruud
Howto EvaluatetheAdequacyoftheDiet230, Macronutrients232,
Vitaminsand Minerals241, Fluidand Electrolytes246, Precompetitionand
PostexerciseNutrition 250,Weightand BodyComposition 251,
RoleoftheNutritionist255, Conclusion 255
Chapter 13 Eating Disorders and Obesity 259
Kristin Reimers
EatingDisorders:Anorexia Nervosaand Bulimia Nervosa 260, Obesity267,
Conclusion 270
Section 2
Testing and Evaluation 273
Chapter 14 Principles ofTest Selection and Administration 275
EverettHarmanand ClayPandorf
ReasonsforTesting276, TestingTerminology277, EvaluationofTestQuality277,
TestSelection 280, TestAdministration 281, Conclusion 285
Chapter 15 Administration, Scoring, and Interpretation 287
of Selected Tests
EverettHarman,JohnGarhammer,andClayPandorf
MeasuringParametersofAthleticPerformance288, Statistical EvaluationofTestData 305,
Conclusion 307
Section 3
Exercise Techniques 319
Chapter 16 Stretching and Warm-Up 321
William R. Holcomb
Warm-Up322, Flexibility322, FactorsAffectingFlexibility322, Frequency, Duration,
and IntensityofStretching323, When ShouldanAthleteStretch?324,
ProprioceptorsandStretching324, TypesofStretching324, Conclusion329
Chapter 17 Resistance Training and SpottingTechniques 343
RogerW.EarleandThomasR. Baechle
ExerciseTechnique Fundamentals344, SpottingFree-WeightExercises347
Contents
Section 4
Program Design
PartI Anaerobic Exercise Prescription 393
Chapter 18 Resistance Training 395
ThomasR. Baechle, RogerW.Earle,and DanWathen
Step 1: NeedsAnalysis396,Step2:ExerciseSelection398, Step3:TrainingFrequency401,
Step4: ExerciseOrder404, Step5:TrainingLoadand Repetitions406, Step6:Volume417,
Step7:RestPeriods420, Conclusion422
Chapter 19 Plyometric Training 427
David H. Potachand DonaldA.Chu
PlyometricMechanicsand Physiology428, PlyometricProgram Design431,
PlyometricsandOtherFormsofExercise436, SafetyConsiderations437,
FurtherResearch440, Conclusion440
Chapter20 Speed, Agility, and Speed-Endurance Development 471
StevenS.Plisk
MovementMechanics472, RunningSpeed474, Agility480, DevelopingSpeedandAgility482,
Program Design486, Conclusion490
PartII Aerobic Endurance Exercise Prescription 493
Chapter21 Aerobic Endurance ExerciseTraining 495
JeffreyA.Potteiger
Physiological ResponsestoAerobicEnduranceTraining496, FactorsRelatedtoAerobic
EndurancePerformance497, DesigninganAerobicEnduranceProgram498,TypesofAerobic
EnduranceTrainingPrograms501, ApplicationofProgram DesigntoTrainingSeasons505,
Special IssuesRelatedtoAerobicEnduranceTraining506, Conclusion 508
PartIII Applying Exercise Prescription Principles 511
Chapter22 TrainingVariation: Periodization 513
DanWathen,ThomasR. Baechle,and RogerW. Earle
ResponsestoTrainingStress514, PeriodizationCycles515, Periodization Periods515,
ApplyingSportSeasonstothePeriodization Periods518, Undulating(Nonlinear)Versus
LinearPeriodizationModels519, Exampleofa Macrocycle520, Conclusion 527
Chapter23 Rehabilitation and Reconditioning 529
David H.Potachand RichardA.Borden
SportsMedicineTeam 530, TypesofInjury534, TissueHealing534,
Rehabilitationand ReconditioningStrategies535, Conclusion 544