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Preface | |
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Acknowledgments | |
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Foundations of Resistance Training | |
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Basic Principles of Resistance Training and Exercise Prescription | |
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Basic Definitions | |
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Voluntary Maximal Muscular Actions | |
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Intensity | |
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Training Volume | |
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Periodization | |
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Progressive Overload | |
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Rest Periods | |
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Velocity Specificity | |
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Muscle Action Specificity | |
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Muscle-Group Specificity | |
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Energy-Source Specificity | |
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Safety Aspects | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Types of Strength Training | |
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Isometrics | |
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Dynamic Constant External Resistance Training | |
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Variable Resistance Training | |
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Isokinetic | |
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Eccentric Training | |
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Comparison of Training Types | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Neuromuscular Physiology and Adaptations to Resistance Training | |
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Physiological Adaptations | |
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Nervous System Adaptations | |
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Skeletal Muscle Fibers | |
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Bioenergetics | |
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Endocrine System Responses and Adaptations | |
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Connective Tissue | |
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Cardiovascular Adaptations | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Integrating Other Fitness Components | |
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Aerobic Training | |
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Concurrent Strength and Endurance Training | |
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Concurrent Training and Cellular Changes | |
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Does Resistance Training Affect Endurance? | |
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Anaerobic Sprint and Interval Training | |
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Flexibility Training | |
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Does Resistance Training Affect Flexibility? | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Exercise Prescription of Resistance Training | |
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Developing the Individualized Resistance Training Workout | |
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Program Choices | |
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The Needs Analysis | |
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Program Design | |
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Acute Program Variables | |
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Training Potential | |
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Setting Program Goals | |
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Case Study Exercise Prescriptions | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Resistance Training Systems and Techniques | |
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Single-Set System | |
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Multiple-Set System | |
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Exercise Order Systems | |
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Training Techniques Applicable to Other Systems | |
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Specialized Systems and Techniques | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Advanced Training Strategies | |
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Periodization of Resistance Training | |
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Comparative Studies | |
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Power Development | |
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Plyometrics | |
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Two Training Sessions in One Day | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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The Detraining Phenomenon | |
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Types of Detraining | |
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Detraining Effects on Motor Performance | |
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Physiological Mechanisms of Strength Loss | |
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Effect of Muscle Action Type | |
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Detraining Effects on Bone | |
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Detraining the Bulked-up Athlete | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Women, Children, and Seniors and Resistance Training | |
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Women and Resistance Training | |
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Gender Absolute Strength Differences | |
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Gender Relative Strength Differences | |
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Gender Power Output Differences | |
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Muscle Fiber Types and Power | |
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Training Effects | |
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Women's Hormonal Response to Resistance Training | |
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Menstrual Cycle Alterations Due To Physical Training | |
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Bone Density | |
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Hormonal Mechanisms of Menstrual Cycle Disturbances and Bone Density Loss | |
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Knee Injuries | |
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General Needs Analysis | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Children and Resistance Training | |
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Training Adaptations | |
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Concerns About Injury | |
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Acute Injuries | |
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Chronic Injuries | |
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Programs for Children | |
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Needs Analysis | |
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Developmental Differences | |
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Individualized Resistance Training Programs | |
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Sample Programs | |
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Program Periodization | |
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Program Philosophy | |
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Equipment Modification and Organizational Difficulties | |
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Appropriate Resistance Increases | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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Resistance Training for Seniors | |
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Age-Related Loss of Muscular Strength and Power | |
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Aging Mechanisms and Adaptations to Resistance Training | |
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Nutrition and Aging | |
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Developing a Resistance Training Program | |
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Summary | |
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Key Terms | |
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Selected Readings | |
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References | |
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Index | |
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About the Authors | |