Essentials of Strength Training and Conditioning, fitness, odżywianie - inne, ebooki - ang, pl, sport
[ Pobierz całość w formacie PDF ]
//-->Essentials ofStrength Trainingand ConditioningFourth EditionG. Gregory Haff, PhD, CSCS,*D, FNSCAEdith Cowan University, Western AustraliaN. Travis Triplett, PhD, CSCS,*D, FNSCAAppalachian State University, Boone, NCEDiTorSHuman Kineticswww.ebook3000.comLibrary of Congress Cataloging-in-Publication DataEssentials of strength training and conditioning / National Strength and Conditioning Association ; G. Gregory Haff, N.Travis Triplett, editors. -- Fourth edition.p. ; cm.Includes bibliographical references and index.I. Haff, Greg, editor. II. Triplett, N. Travis, 1964- , editor. III. National Strength & Conditioning Association (U.S.),issuing body.[DNLM: 1. Physical Education and Training--methods. 2. Athletic Performance--physiology. 3. Physical Conditioning,Human--physiology. 4. Physical Fitness--physiology. 5. Resistance Training--methods. QT 255]GV711.5613.7'1--dc232014047045ISBN: 978-1-4925-0162-6Copyright © 2016, 2008, 2000, 1994 by the National Strength and Conditioning AssociationAll rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and inany information storage and retrieval system, is forbidden without the written permission of the publisher.Notice: Permission to reproduce the following material is granted to individuals and agencies who have purchasedEssentialsof Strength Training and Conditioning, Fourth Edition:pp. 636, 637-639, 645. The reproduction of other parts of this bookis expressly forbidden by the above copyright notice. Persons or agencies who have not purchasedEssentials of StrengthTraining and Conditioning, Fourth Edition,may not reproduce any material.Permission notices for material reprinted in this book from other sources can be found on pages xv-xvi.The web addresses cited in this text were current as of April 2015, unless otherwise noted.Acquisitions Editor:Roger W. Earle;Developmental Editor:Christine M. Drews;Managing Editor:Karla Walsh;Copy-editor:Joyce Sexton;Indexer:Susan Danzi Hernandez;Permissions Manager:Dalene Reeder;Graphic Designer:NancyRasmus;Cover Designer:Keith Blomberg;Photographer:Neil Bernstein, unless otherwise noted; all photos © HumanKinetics, unless otherwise noted;Photo Asset Manager:Laura Fitch;Visual Production Assistant:Joyce Brumfield;Photo Production Manager:Jason Allen;Art Manager:Kelly Hendren;Associate Art Manager:Alan L. Wilborn;ArtStyle Development:Joanne Brummett;Illustrations:© Human Kinetics, unless otherwise noted;Printer:RR DonnelleyWe thank The Fitness Center in Champaign, Illinois, and the National Strength and Conditioning Association in ColoradoSprings, Colorado, for assistance in providing the locations for the photo shoot for this book.The video contents of this product are licensed for private home use and traditional, face-to-face classroom instruction only.For public performance licensing, please contact a sales representative at www.HumanKinetics.com/SalesRepresentatives.Printed in the United States of AmericaHuman KineticsWebsite: www.HumanKinetics.comUnited States:Human KineticsP.O. Box 5076Champaign, IL 61825-5076800-747-4457e-mail: humank@hkusa.comCanada:Human Kinetics475 Devonshire Road Unit 100Windsor, ON N8Y 2L5800-465-7301 (in Canada only)e-mail: info@hkcanada.comEurope:Human Kinetics107 Bradford RoadStanningleyLeeds LS28 6AT, United Kingdom+44 (0) 113 255 5665e-mail: hk@hkeurope.comAustralia:Human Kinetics57A Price AvenueLower Mitcham, South Australia 506208 8372 0999e-mail: info@hkaustralia.comNew Zealand:Human KineticsP.O. Box 80Mitcham Shopping Centre, South Australia 50620800 222 062e-mail: info@hknewzealand.com10 987 654 321The paper in this book was manufactured using responsible forestry methods.E6372www.ebook3000.comCONTENTSPreface viiAccessing the Lab ActivitiesAcknowledgments xiiiCredits xvxiCHAPTER12Structure and Function of Body SystemsN. Travis Triplett, PhDMusculoskeletal System 2 • Neuromuscular System 8 • CardiovascularSystem 12 • Respiratory System 15 • Conclusion 17 • Learning Aids 171CHAPTERBiomechanics of Resistance ExerciseJeffrey M. McBride, PhDSkeletal Musculature 20 • Anatomical Planes and Major BodyMovements 25 • Human Strength and Power 25 • Sources of Resistanceto Muscle Contraction 33 • Joint Biomechanics: Concerns in ResistanceTraining 37 • Conclusion 40 • Learning Aids 4119CHAPTER3Bioenergetics of Exercise and TrainingTrent J. Herda, PhD, and Joel T. Cramer, PhDEssential Terminology 44 • Biological Energy Systems 44 • SubstrateDepletion and Repletion 55 • Bioenergetic Limiting Factors in ExercisePerformance 56 • Oxygen Uptake and the Aerobic and Anaerobic Contributions toExercise 57 • Metabolic Specificity of Training 59 • Conclusion 61 •Learning Aids 6243CHAPTER4Endocrine Responses to Resistance ExerciseWilliam J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhDSynthesis, Storage, and Secretion of Hormones 66 • Muscle as the Targetfor Hormone Interactions 69 • Role of Receptors in Mediating HormonalChanges 69 • Categories of Hormones 70 • Heavy Resistance Exerciseand Hormonal Increases 72 • Mechanisms of Hormonal Interactions 72 •Hormonal Changes in Peripheral Blood 73 • Adaptations in the EndocrineSystem 73 • Primary Anabolic Hormones 74 • Adrenal Hormones 82 •Other Hormonal Considerations 84 • Conclusion 85 • Learning Aids 8665iiiwww.ebook3000.comivContentsChaptEr5Adaptations to Anaerobic Training ProgramsDuncan French, PhDNeural Adaptations 88 • Muscular Adaptations 93 • Connective TissueAdaptations 97 • Endocrine Responses and Adaptations to AnaerobicTraining 102 • Cardiovascular and Respiratory Responses to AnaerobicExercise 103 • Compatibility of Aerobic and Anaerobic Modes ofTraining 105 • Overtraining 107 • Detraining 110 • Conclusion 111 •Learning Aids 11287ChaptEr6Adaptations to Aerobic Endurance Training ProgramsAnn Swank, PhD, and Carwyn Sharp, PhDAcute Responses to Aerobic Exercise 116 • Chronic Adaptations to AerobicExercise 120 • Adaptations to Aerobic Endurance Training 124 • Externaland Individual Factors Influencing Adaptations to Aerobic EnduranceTraining 124 • Overtraining: Definition, Prevalence, Diagnosis, and PotentialMarkers 129 • Conclusion 132 • Learning Aids 133115ChaptEr78Age- and Sex-related Differencesand Their implications for resistance ExerciseRhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdDChildren 136 • Female Athletes 144 • Older Adults 148 • Conclusion 153 •Learning Aids 154135ChaptErPsychology of Athletic Preparation and Performancetraci A. Statler, PhD, and Andrea M. DuBois, MSRole of Sport Psychology 156 • Ideal Performance State 156 • EnergyManagement: Arousal, Anxiety, and Stress 157 • Influence of Arousal andAnxiety on Performance 158 • Motivation 161 • Attention and Focus 163 •Psychological Techniques for Improved Performance 164 • Enhancing Motor SkillAcquisition and Learning 169 • Conclusion 172 • Learning Aids 173155ChaptEr9Basic Nutrition Factors in HealthMarie Spano, MS, RDRole of Sports Nutrition Professionals 176 • Standard NutritionGuidelines 178 • Macronutrients 181 • Vitamins 190 • Minerals 193 •Fluid and Electrolytes 196 • Conclusion 199 • Learning Aids 200175ChaptEr1011Nutrition Strategies for Maximizing PerformanceMarie Spano, MS, RDPrecompetition, During-Event, and Postcompetition Nutrition 202 •Nutrition Strategies for Altering Body Composition 216 • Feeding and EatingDisorders 221 • Conclusion 224 • Learning Aids 224201ChaptErPerformance-Enhancing Substances and MethodsBill Campbell, PhDTypes of Performance-Enhancing Substances 226 • Hormones 228 •Dietary Supplements 237 • Conclusion 247 • Learning Aids 248225www.ebook3000.comContentsvChaptEr1213141516Principles of Test Selection and AdministrationMichael McGuigan, PhDReasons for Testing 250 • Testing Terminology 250 • Evaluation ofTest Quality 250 • Test Selection 253 • Test Administration 254 •Conclusion 257 • Learning Aids 258249ChaptErAdministration, Scoring, and interpretation of Selected TestsMichael McGuigan, PhDMeasuring Parameters of Athletic Performance 260 • Selected TestProtocols and Scoring Data 264 • Statistical Evaluation of Test Data 291 •Conclusion 293 • Learning Aids 294259ChaptErWarm-Up and Flexibility TrainingIan Jeffreys, PhDWarm-Up 318 • Flexibility 320 • Types of Stretching 323 •Conclusion 328 • Static Stretching Techniques 329 • Dynamic StretchingTechniques 341 • Learning Aids 350317ChaptErExercise Technique for Free Weight and Machine TrainingScott Caulfield, BS, and Douglas Berninger, MEdFundamentals of Exercise Technique 352 • Spotting Free WeightExercises 354 • Conclusion 357 • Resistance Training Exercises 358 •Learning Aids 408351ChaptErExercise Technique for Alternative Modesand Nontraditional implement TrainingG. Gregory Haff, PhD, Douglas Berninger, MEd, and Scott Caulfield, BSGeneral Guidelines 410 • Bodyweight Training Methods 410 •Core Stability and Balance Training Methods 411 • Variable-Resistance TrainingMethods 413 • Nontraditional Implement Training Methods 417 •Unilateral Training 421 • Conclusion 421 • Modes and NontraditionalExercises 422 • Learning Aids 438409ChaptEr17Program Design for resistance TrainingJeremy M. Sheppard, PhD, and N. travis triplett, PhDPrinciples of Anaerobic Exercise Prescription 440 • Step 1: NeedsAnalysis 441 • Step 2: Exercise Selection 443 • Step 3: TrainingFrequency 447 • Step 4: Exercise Order 448 • Step 5: TrainingLoad and Repetitions 451 • Step 6: Volume 462 • Step 7: RestPeriods 465 • Conclusion 467 • Learning Aids 469439ChaptEr18Program Design and Technique for Plyometric TrainingDavid H. Potach, Pt, and Donald A. Chu, PhD, PtPlyometric Mechanics and Physiology 472 • Program Design 475 •Age Considerations 478 • Plyometrics and Other Forms of Exercise 480 •Safety Considerations 481 • Conclusion 482 • Plyometric Drills 483 •Learning Aids 520471www.ebook3000.com [ Pobierz całość w formacie PDF ]
zanotowane.pl doc.pisz.pl pdf.pisz.pl upanicza.keep.pl
//-->Essentials ofStrength Trainingand ConditioningFourth EditionG. Gregory Haff, PhD, CSCS,*D, FNSCAEdith Cowan University, Western AustraliaN. Travis Triplett, PhD, CSCS,*D, FNSCAAppalachian State University, Boone, NCEDiTorSHuman Kineticswww.ebook3000.comLibrary of Congress Cataloging-in-Publication DataEssentials of strength training and conditioning / National Strength and Conditioning Association ; G. Gregory Haff, N.Travis Triplett, editors. -- Fourth edition.p. ; cm.Includes bibliographical references and index.I. Haff, Greg, editor. II. Triplett, N. Travis, 1964- , editor. III. National Strength & Conditioning Association (U.S.),issuing body.[DNLM: 1. Physical Education and Training--methods. 2. Athletic Performance--physiology. 3. Physical Conditioning,Human--physiology. 4. Physical Fitness--physiology. 5. Resistance Training--methods. QT 255]GV711.5613.7'1--dc232014047045ISBN: 978-1-4925-0162-6Copyright © 2016, 2008, 2000, 1994 by the National Strength and Conditioning AssociationAll rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and inany information storage and retrieval system, is forbidden without the written permission of the publisher.Notice: Permission to reproduce the following material is granted to individuals and agencies who have purchasedEssentialsof Strength Training and Conditioning, Fourth Edition:pp. 636, 637-639, 645. The reproduction of other parts of this bookis expressly forbidden by the above copyright notice. Persons or agencies who have not purchasedEssentials of StrengthTraining and Conditioning, Fourth Edition,may not reproduce any material.Permission notices for material reprinted in this book from other sources can be found on pages xv-xvi.The web addresses cited in this text were current as of April 2015, unless otherwise noted.Acquisitions Editor:Roger W. Earle;Developmental Editor:Christine M. Drews;Managing Editor:Karla Walsh;Copy-editor:Joyce Sexton;Indexer:Susan Danzi Hernandez;Permissions Manager:Dalene Reeder;Graphic Designer:NancyRasmus;Cover Designer:Keith Blomberg;Photographer:Neil Bernstein, unless otherwise noted; all photos © HumanKinetics, unless otherwise noted;Photo Asset Manager:Laura Fitch;Visual Production Assistant:Joyce Brumfield;Photo Production Manager:Jason Allen;Art Manager:Kelly Hendren;Associate Art Manager:Alan L. Wilborn;ArtStyle Development:Joanne Brummett;Illustrations:© Human Kinetics, unless otherwise noted;Printer:RR DonnelleyWe thank The Fitness Center in Champaign, Illinois, and the National Strength and Conditioning Association in ColoradoSprings, Colorado, for assistance in providing the locations for the photo shoot for this book.The video contents of this product are licensed for private home use and traditional, face-to-face classroom instruction only.For public performance licensing, please contact a sales representative at www.HumanKinetics.com/SalesRepresentatives.Printed in the United States of AmericaHuman KineticsWebsite: www.HumanKinetics.comUnited States:Human KineticsP.O. Box 5076Champaign, IL 61825-5076800-747-4457e-mail: humank@hkusa.comCanada:Human Kinetics475 Devonshire Road Unit 100Windsor, ON N8Y 2L5800-465-7301 (in Canada only)e-mail: info@hkcanada.comEurope:Human Kinetics107 Bradford RoadStanningleyLeeds LS28 6AT, United Kingdom+44 (0) 113 255 5665e-mail: hk@hkeurope.comAustralia:Human Kinetics57A Price AvenueLower Mitcham, South Australia 506208 8372 0999e-mail: info@hkaustralia.comNew Zealand:Human KineticsP.O. Box 80Mitcham Shopping Centre, South Australia 50620800 222 062e-mail: info@hknewzealand.com10 987 654 321The paper in this book was manufactured using responsible forestry methods.E6372www.ebook3000.comCONTENTSPreface viiAccessing the Lab ActivitiesAcknowledgments xiiiCredits xvxiCHAPTER12Structure and Function of Body SystemsN. Travis Triplett, PhDMusculoskeletal System 2 • Neuromuscular System 8 • CardiovascularSystem 12 • Respiratory System 15 • Conclusion 17 • Learning Aids 171CHAPTERBiomechanics of Resistance ExerciseJeffrey M. McBride, PhDSkeletal Musculature 20 • Anatomical Planes and Major BodyMovements 25 • Human Strength and Power 25 • Sources of Resistanceto Muscle Contraction 33 • Joint Biomechanics: Concerns in ResistanceTraining 37 • Conclusion 40 • Learning Aids 4119CHAPTER3Bioenergetics of Exercise and TrainingTrent J. Herda, PhD, and Joel T. Cramer, PhDEssential Terminology 44 • Biological Energy Systems 44 • SubstrateDepletion and Repletion 55 • Bioenergetic Limiting Factors in ExercisePerformance 56 • Oxygen Uptake and the Aerobic and Anaerobic Contributions toExercise 57 • Metabolic Specificity of Training 59 • Conclusion 61 •Learning Aids 6243CHAPTER4Endocrine Responses to Resistance ExerciseWilliam J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhDSynthesis, Storage, and Secretion of Hormones 66 • Muscle as the Targetfor Hormone Interactions 69 • Role of Receptors in Mediating HormonalChanges 69 • Categories of Hormones 70 • Heavy Resistance Exerciseand Hormonal Increases 72 • Mechanisms of Hormonal Interactions 72 •Hormonal Changes in Peripheral Blood 73 • Adaptations in the EndocrineSystem 73 • Primary Anabolic Hormones 74 • Adrenal Hormones 82 •Other Hormonal Considerations 84 • Conclusion 85 • Learning Aids 8665iiiwww.ebook3000.comivContentsChaptEr5Adaptations to Anaerobic Training ProgramsDuncan French, PhDNeural Adaptations 88 • Muscular Adaptations 93 • Connective TissueAdaptations 97 • Endocrine Responses and Adaptations to AnaerobicTraining 102 • Cardiovascular and Respiratory Responses to AnaerobicExercise 103 • Compatibility of Aerobic and Anaerobic Modes ofTraining 105 • Overtraining 107 • Detraining 110 • Conclusion 111 •Learning Aids 11287ChaptEr6Adaptations to Aerobic Endurance Training ProgramsAnn Swank, PhD, and Carwyn Sharp, PhDAcute Responses to Aerobic Exercise 116 • Chronic Adaptations to AerobicExercise 120 • Adaptations to Aerobic Endurance Training 124 • Externaland Individual Factors Influencing Adaptations to Aerobic EnduranceTraining 124 • Overtraining: Definition, Prevalence, Diagnosis, and PotentialMarkers 129 • Conclusion 132 • Learning Aids 133115ChaptEr78Age- and Sex-related Differencesand Their implications for resistance ExerciseRhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdDChildren 136 • Female Athletes 144 • Older Adults 148 • Conclusion 153 •Learning Aids 154135ChaptErPsychology of Athletic Preparation and Performancetraci A. Statler, PhD, and Andrea M. DuBois, MSRole of Sport Psychology 156 • Ideal Performance State 156 • EnergyManagement: Arousal, Anxiety, and Stress 157 • Influence of Arousal andAnxiety on Performance 158 • Motivation 161 • Attention and Focus 163 •Psychological Techniques for Improved Performance 164 • Enhancing Motor SkillAcquisition and Learning 169 • Conclusion 172 • Learning Aids 173155ChaptEr9Basic Nutrition Factors in HealthMarie Spano, MS, RDRole of Sports Nutrition Professionals 176 • Standard NutritionGuidelines 178 • Macronutrients 181 • Vitamins 190 • Minerals 193 •Fluid and Electrolytes 196 • Conclusion 199 • Learning Aids 200175ChaptEr1011Nutrition Strategies for Maximizing PerformanceMarie Spano, MS, RDPrecompetition, During-Event, and Postcompetition Nutrition 202 •Nutrition Strategies for Altering Body Composition 216 • Feeding and EatingDisorders 221 • Conclusion 224 • Learning Aids 224201ChaptErPerformance-Enhancing Substances and MethodsBill Campbell, PhDTypes of Performance-Enhancing Substances 226 • Hormones 228 •Dietary Supplements 237 • Conclusion 247 • Learning Aids 248225www.ebook3000.comContentsvChaptEr1213141516Principles of Test Selection and AdministrationMichael McGuigan, PhDReasons for Testing 250 • Testing Terminology 250 • Evaluation ofTest Quality 250 • Test Selection 253 • Test Administration 254 •Conclusion 257 • Learning Aids 258249ChaptErAdministration, Scoring, and interpretation of Selected TestsMichael McGuigan, PhDMeasuring Parameters of Athletic Performance 260 • Selected TestProtocols and Scoring Data 264 • Statistical Evaluation of Test Data 291 •Conclusion 293 • Learning Aids 294259ChaptErWarm-Up and Flexibility TrainingIan Jeffreys, PhDWarm-Up 318 • Flexibility 320 • Types of Stretching 323 •Conclusion 328 • Static Stretching Techniques 329 • Dynamic StretchingTechniques 341 • Learning Aids 350317ChaptErExercise Technique for Free Weight and Machine TrainingScott Caulfield, BS, and Douglas Berninger, MEdFundamentals of Exercise Technique 352 • Spotting Free WeightExercises 354 • Conclusion 357 • Resistance Training Exercises 358 •Learning Aids 408351ChaptErExercise Technique for Alternative Modesand Nontraditional implement TrainingG. Gregory Haff, PhD, Douglas Berninger, MEd, and Scott Caulfield, BSGeneral Guidelines 410 • Bodyweight Training Methods 410 •Core Stability and Balance Training Methods 411 • Variable-Resistance TrainingMethods 413 • Nontraditional Implement Training Methods 417 •Unilateral Training 421 • Conclusion 421 • Modes and NontraditionalExercises 422 • Learning Aids 438409ChaptEr17Program Design for resistance TrainingJeremy M. Sheppard, PhD, and N. travis triplett, PhDPrinciples of Anaerobic Exercise Prescription 440 • Step 1: NeedsAnalysis 441 • Step 2: Exercise Selection 443 • Step 3: TrainingFrequency 447 • Step 4: Exercise Order 448 • Step 5: TrainingLoad and Repetitions 451 • Step 6: Volume 462 • Step 7: RestPeriods 465 • Conclusion 467 • Learning Aids 469439ChaptEr18Program Design and Technique for Plyometric TrainingDavid H. Potach, Pt, and Donald A. Chu, PhD, PtPlyometric Mechanics and Physiology 472 • Program Design 475 •Age Considerations 478 • Plyometrics and Other Forms of Exercise 480 •Safety Considerations 481 • Conclusion 482 • Plyometric Drills 483 •Learning Aids 520471www.ebook3000.com [ Pobierz całość w formacie PDF ]