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Designing Resistance Training Programs

ISBN-10: 0736042571
ISBN-13: 9780736042574
Edition: 3rd 2004 (Revised)
List price: $67.00
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Description: In this updated, revised, and expanded third edition of Designing Resistance Training Programs, two of the world's leading experts on strength training explore how to use scientific knowledge to develop personalized training programs.With this text,  More...

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Book details

List price: $67.00
Edition: 3rd
Copyright year: 2004
Publisher: Human Kinetics Publishers
Publication date: 9/12/2003
Binding: Paperback
Pages: 392
Size: 8.75" wide x 11.00" long x 1.25" tall
Weight: 3.146
Language: English

In this updated, revised, and expanded third edition of Designing Resistance Training Programs, two of the world's leading experts on strength training explore how to use scientific knowledge to develop personalized training programs.With this text, you'll be able to- design scientifically sound resistance training programs,- modify and adapt programs to meet the needs of special populations, and- understand how exercise prescription design works in the real world.Designing Resistance Training Programs, Third Edition, is a clear, readable, state-of-the-art guide to developing individualized training programs for both athletes and fitness enthusiasts. The authors cover resistance training; bioenergetics; and muscular, nervous, and cardiovascular systems adaptations. They also discuss basic training systems and program prescriptions designed to enhance strength, power, and endurance.The new edition contains three chapters dedicated to resistance training issues and concerns for children, women, and seniors, including how to modify and adapt such programs to address the special needs and concerns for each group.Designing Resistance Training Programs, Third Edition, also contains these updated features:- Summaries recap the important points in each chapter for readers who want a quick review.- Key terms are highlighted and listed at the end of each chapter to help readers identify the most important ideas.- Selected readings provide additional books and journal articles for more in-depth knowledge on the subject.- Case studies use examples of exercise prescription design in real-life situations involving wrestling, personal fitness, and volleyball.This updated and expanded new edition will be an important tool for coaches, trainers, and students who want to improve their knowledge and success in designing resistance training programs.

Steven J. Fleck, Ph.D., is an exercise physiologist with the U.S. Olympic Committee, where he advises athletes and their coaches on training programs. He is a past vice president of basic and applied research for the National Strength and Conditioning Association and a fellow of the American College of Sports Medicine. Fleck's books include Successful Long-Term Weight Training (1998), Designing Resistance Training Programs (1997), Periodization Breakthrough! : The Ultimate Training System (1996), and Strength Training for Young Athletes (1992). He has contributed to such journals as Muscular Development, Journal of Strength and Conditioning Research, and the National Strength & Conditioning Association Journal.

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

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