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| Preface | |
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| Basic Weight Training | |
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| Brief History of Weight Training | |
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| Weight Training and Your Total Physical Fitness Program | |
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| Benefits of Weight Training | |
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| Improved Sports Performance | |
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| Emotional and Social Benefits | |
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| Competitive Outlet | |
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| Exercise and Disability | |
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| Weight Training for Children | |
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| Let's Get Started! | |
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| Web Sites Dealing with Weight Training and Fitness | |
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| Weight Training and Your Body | |
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| Your Body's Responses to Weight Training | |
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| How Strong Can You Get? | |
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| Muscles and the Skeleton | |
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| Skeleton-Muscle Structure | |
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| The Motor Unit | |
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| Weight Training and Your Health | |
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| Weight Training and the Strength of Ligaments, Tendons, Bones, and Joint Surfaces | |
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| Weight Training, Weight Control, and Coronary Artery Disease | |
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| Digestion | |
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| Osteoporosis | |
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| Are Body-Building and Strength-Building Programs the Same? | |
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| Weight Training and Aging | |
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| Kneecap Pain | |
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| Muscle Soreness | |
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| Weight Training Guidelines | |
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| Weight Training as Part of the Total Fitness Program | |
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| Determining Your Goals | |
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| Developing an Attractive, Healthy-Looking Body | |
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| Improving Strength for Other Activities | |
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| Developing Strength and Power for Sports | |
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| Weight Training as Part of a General Conditioning and Wellness Program | |
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| Choosing Activities for a Balanced Physical Fitness Program | |
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| How Weight Training Improves Your Body | |
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| Stress Adaptation | |
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| Overload | |
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| Specificity of Training | |
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| Individual Differences and Genetics | |
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| Reversibility | |
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| Types of Weight-Training Exercises | |
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| Isometric Exercise | |
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| Dynamic Exercise | |
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| Getting Started: The Basics | |
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| Medical Checkup | |
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| What to Wear | |
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| Shoes | |
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| Weight-Lifting Belt | |
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| Lifting Shirts and Suits | |
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| Wraps | |
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| Breast Support for Women | |
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| Gloves | |
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| Weights and Other Resistive Exercise Equipment | |
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| Free Weights | |
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| Weight Machines | |
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| Other Forms of Resistive Exercise | |
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| Gravity (Body Weight) | |
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| Exercise Balls | |
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| Rubber (Surgical) Tubing and Bands | |
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| Medicine Balls and Lifting Stones | |
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| Kettlebells | |
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| Water | |
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| Other Devices | |
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| Resistive Exercise without Weights | |
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| Structure of the Weight-Training Program | |
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| Number of Training Sessions per Week | |
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| Warm-Up | |
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| Cool-Down | |
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| Choosing the Correct Weight | |
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| Order of Exercises and Development of Antagonistic Muscle Groups | |
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| Sets and Repetitions | |
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| Basic Cycling Techniques | |
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| Making Progress | |
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| Training for Body Building, Strength, and Power | |
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| Combining Weight Training with Other Sports and Exercises | |
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| Preventing Accidents | |
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| Spotting | |
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| Collars | |
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| Preventing Accidents on Weight Machines | |
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| Behavior in the Weight Room | |
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| Medical Concerns | |
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| Proper Mechanics of Exercise | |
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| Lifting Techniques | |
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| Breathing | |
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| Exercise Movements and Lifting Speed | |
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| Grips | |
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| Choosing a Health Club or Weight-Training Class | |
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| Exercising at Home | |
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| Developing the Lower Body | |
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| Functional Leg Strength | |
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| Functional Leg Strength Test | |
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| Compound Lower-Body Exercises | |
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| Kettlebell Swings | |
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| Squats | |
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| Power-Rack Squats | |
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| Squats, Smith Machine | |
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| Front Squats | |
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| Wall Squats (Phantom Chair) | |
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| Lunges | |
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| Step-Ups | |
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| Auxiliary Exercises for the Lower Body | |
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| Knee Extensions (Leg Extensions) | |
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| Knee Flexions (Leg Curls) | |
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| Heel Raises | |
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| Heel Raises, Leg-Press Machines | |
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| Advanced Lifts | |
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| The Clean | |
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| The High Pull | |
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| The Snatch | |
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| The Dead Lift | |
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| Functional Training Machines and Equipment | |
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| Developing the Back and Neck | |
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| The Back Muscles | |
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| Exercises for the Lats (Middle Back) | |
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| Pull-Ups | |
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| Pull-Downs on the Lat Machine (Lat Pulls) | |
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| Dumbbell Pullovers | |
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| Barbell Pullovers | |
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| Exercises for the Rhomboids and Teres Major (Middle Back) | |
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| One-Arm Dumbbell Rows | |
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| Incline Reverse Dumbbell Laterals and Incline Reverse Dumbbell Rows | |
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| Machine Reverse Flys | |
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| Machine Rows | |
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| Seated Cable Rows | |
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| Low-Back Pain | |
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| Preventing Low-Back Pain | |
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| Managing Acute Back Pain | |
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| Managing Chronic Back Pain | |
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| Exercises for the Lower-Back Muscles | |
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| Isometric Spine Extension (Bird-Dog Exercise) | |
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| Back Extensions | |
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| Superman on the Exercise Ball | |
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| Dead Lifts | |
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| Kettlebell Swings | |
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| Building the Trapezius | |
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| Exercises for the Trapezius (Upper Back) | |
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| Barbell Shrugs | |
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| Other Exercises That Build the Traps | |
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| Exercises for the Neck | |
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| Manual-Resistance Exercises | |
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| Isometric Neck Exercises | |
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| Neck-Harness Exercises | |
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| Neck-Machine Exercises | |
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| Four-Way Neck Machines | |
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| Developing the Abdominal Muscles | |
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| Abdominal Fat: The Bad and the Ugly | |
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| The Abdominal Muscles | |
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| The Rectus Abdominis | |
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| The Internal and External Obliques | |
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| The Transversus Abdominis | |
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| Sit-Ups for Shapely Abs? | |
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| The Core and the Kinetic Chain | |
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| Safe, Effective Exercises for the Abdominal Muscles | |
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| Isometric Abdominal Exercise (Abdominal Brace) | |
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| Isometric Abdominal Stabilizers | |
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| Crunches | |
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| Crunches on the Exercise Ball | |
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| Side-Bridges | |
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| Front Bridges | |
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| Reverse Crunches on a Bench | |
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| Bicycle Exercise | |
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| Abdominal Machines | |
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| Hanging Knee Raises (Captain's Chair Exercise) | |
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| Twists | |
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| Harness Your Metabolism and Fight Abdominal Fat | |
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| Weight Training | |
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| Aerobics | |
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| Interval Training | |
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| Diet | |
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| You Can Improve the Appearance of Your Abdomen | |
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| Developing the Chest and Shoulders | |
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| The Chest Muscles and How to Train Them | |
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| Exercises for the Chest Muscles | |
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| Bench Press | |
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| Incline Press | |
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| Push-Ups and Modified Push-Ups | |
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| Dumbbell Flys | |
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| Machine Flys | |
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| Cable Crossovers | |
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| Pullovers | |
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| Pullover Machines | |
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| Decline-Bench Press | |
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| Other Exercises for the Chest | |
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| Tips on Building the Chest Muscles | |
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| Exercises to Develop the Shoulders | |
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| The Deltoid and Rotator-Cuff Muscles | |
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| Overhead Press | |
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| Overhead-Press Machines | |
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| Shoulder Raises | |
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| Lateral-Raise Machines | |
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| Incline Reverse Dumbbell Laterals | |
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| Incline Reverse Dumbbell Rows | |
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| Upright Rowing | |
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| Rotator-Cuff Exercises | |
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| Preventing Rotator-Cuff Injuries | |
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| Developing the Arms | |
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| Exercises for the Front of the Arm | |
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| Standing Barbell Curls | |
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| Dumbbell Curls | |
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| Preacher Curls | |
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| Reverse Curls | |
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| Pole Curls with a Partner (Poleates) | |
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| Curls, Exercise Machines | |
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| Double-Arm Curls, Low Pulley | |
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| Other Exercises for the Front of the Arm | |
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| Exercises for the Back of the Arm | |
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| Triceps Extensions on the Lat Machine | |
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| Bench Triceps Extensions | |
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| Parallel-Bar Dips | |
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| Triceps Extensions, Exercise Machines | |
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| Exercises for the Forearm | |
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| Pole Twists (Poleates) | |
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| Wrist Curls | |
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| Wrist Rollers | |
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| Other Exercises for the Forearm and Grip | |
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| Exercises to Develop Speed and Power | |
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| Plyometric and Speed Exercises | |
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| Injury Risk of Power Exercises | |
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| Basic Speed and Power Exercises: Lower Body | |
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| Calf Jumps | |
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| Rope Skipping | |
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| Squat Jumps | |
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| Mule-Kick Squat Jumps | |
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| Double-Leg Tuck Jumps | |
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| 360-Degree Squat Jumps | |
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| One-Leg Squat Jumps | |
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| Ice-Skater Exercise | |
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| Lunge Jumps | |
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| Horizontal Jumps and Hops | |
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| Standing Long Jump | |
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| Multiple Standing Long Jump | |
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| Standing Triple Jump | |
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| Skiers | |
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| Four Squares (Dot Drills) | |
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| Cone Hops | |
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| Hurdle Hops | |
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| Bounce Push-Ups | |
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| Wall Bounce Push-Ups | |
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| Floor Bounce Push-Ups | |
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| Box Jumping | |
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| Step-Downs | |
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| Standing Long Jumps from a Box | |
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| Ski Box Jumps | |
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| Single-Leg Jump-Ups | |
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| Medicine-Ball Exercises | |
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| Catch with Yourself | |
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| Medicine-Ball or Shot-Put Throws | |
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| Chest Passes with a Partner | |
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| Overhead Passes with a Partner | |
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| Medicine-Ball Sit-Ups | |
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| Other Exercises to Develop Speed and Power | |
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| Sprint Starts, Running | |
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| Harness Sprinting | |
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| Stadium Stairs | |
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| High Knees, Fast Arms | |
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| Bounding Strides | |
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| Additional Lower-Body Speed-Power Exercises | |
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| Integrating Power Training into Workouts | |
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| Peak-Power Weight Training | |
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| Combining Weight-Training and Power Exercises | |
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| Speed-Power Training Program | |
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| You Can Develop More Speed and Power! | |
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| Nutrition for Weight Training | |
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| Planning a Healthy Diet | |
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| USDA and DHHS Dietary Guidelines for Americans | |
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| Fluids | |
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| Vitamins | |
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| Iron | |
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| Calcium | |
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| Energy Requirements of Active People | |
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| Developing an Attractive Body: The Role of Exercise and Nutrition | |
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| Weight Training, Energy Balance, and Body Composition | |
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| Losing Weight | |
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| Gaining Weight | |
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| Eating Disorders | |
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| Anorexia Nervosa and Anorexia Athletica | |
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| Bulimia | |
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| Treating Eating Disorders | |
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| Diet and Performance | |
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| The High-Carbohydrate Diet | |
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| Carbohydrate Drinks During Exercise | |
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| Avoidance of High-Fat Diets | |
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| Protein Requirements for Weight Trainers | |
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| Proteins as an Energy Source | |
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| Amino Acid and Polypeptide Supplements | |
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| Ergogenic Aids: Drugs and Supplements | |
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| Anabolic-Androgenic Steroids | |
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| How Steroids Work in the Body | |
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| Health Risks of Anabolic Steroids | |
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| Growth Hormone | |
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| Insulin-Like Growth Factor (IGF-1) | |
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| Dehydroepiandrosterone (DHEA) and Androstenedione (Andro) | |
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| Insulin | |
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| Clenubuterol | |
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| Myostatin Blockers | |
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| Other Substances Taken to Enhance Performance | |
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| Supplements Taken to Speed Recovery | |
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| Creatine Monohydrate | |
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| Hydroxy-beta-methylbutyrate (HMB) | |
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| Supplements Taken to Increase Aggressiveness and Training Intensity | |
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| Amphetamines | |
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| Caffeine | |
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| Other Agents | |
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| Supplements Taken to Aid Weight Control | |
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| Supplements and Your Exercise Program | |
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| Muscular System | |
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| Skeletal System | |
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| Machine and Free-Weight Exercises for Sports and Activities | |
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| Weight Training for Sports and Activities | |
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| Weight-Training Exercises for Selected Machines and Free Weights | |
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| Norms and Test Procedures for Measuring Strength | |
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| Norms for Body Composition, Percent Fat | |
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| Norms for 1-Minute Sit-Ups | |
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| Norms for 1 Repetition Maximum Bench Press | |
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| Norms for 1 Repetition Maximum Leg Press | |
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| Norms for Push-Ups, Men | |
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| Norms for Modified Push-Ups, Women | |
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| Norms for Combined Right- and Left-Hand Grip Strength | |
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| Glossary | |
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| References | |
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| Index | |