Essentials of Strength Training and Conditioning - With Access / Edition 4

by G. Gregory Half, N. Travis Triplett

Overview

Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance.

The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With Web Resource, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation.

The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features:

• Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use.

• Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and speed in changes of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry.

• A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements.

• Ten additional tests of maximum power and strength, aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines.

Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. The web resource provides students with lab activities in fillable form for practice and information retention. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique.

Essentials of Strength Training and Conditioning, Fourth Edition, offers an expanded ancillary package for instructors. Instructors receive access to a 61-video collection, including the 21 videos available in the web resource, plus an additional 40 videos demonstrating resistance training exercises, plyometric exercises, and exercises using alternative modes and nontraditional implements, bringing practical content to the classroom. Working along with the instructor guide and presentation package, a test package has been added to assist instructors in evaluating students’ understanding of key concepts.

Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice.

Product Details

ISBN-13:	9781492501626
Publisher:	Human Kinetics Publishers
Publication date:	11/28/2015
Edition description:	New Edition
Pages:	752
Product dimensions:	8.80(w) x 11.20(h) x 1.40(d)

About the Author

The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.

G. Gregory Haff, PhD, CSCS,*D, FNSCA, is the course coordinator for the postgraduate degree in strength and conditioning at Edith Cowan University in Joondalup, Australia. He is the president of the National Strength and Conditioning Association (NSCA) and a senior associate editor for the Journal of Strength and Conditioning Research. Dr. Haff was the United Kingdom Strength and Conditioning Association (UKSCA) Strength and Conditioning Coach of the Year for Research and Education and the 2011 NSCA William J. Kraemer Outstanding Sport Scientist award winner. He is a certified strength and conditioning specialist with distinction, a UKSCA-accredited strength and conditioning coach, and an accredited Australian Strength and Conditioning Association level 2 strength and conditioning coach. Additionally, he is a national-level weightlifting coach in the United States and Australia. He serves as a consultant for numerous sporting bodies, including teams in the Australian Football League, Australian Rugby Union, Australian Basketball Association, and National Football League.

N. Travis Triplett, PhD, CSCS,*D, FNSCA, is a professor and chairperson of the department of health and exercise science at Appalachian State University in Boone, North Carolina. She has served as the secretary-treasurer of the board of directors for the National Strength and Conditioning Association (NSCA) and was the 2010 NSCA William J. Kraemer Outstanding Sport Scientist award winner. She has served on two panels for NASA, one for developing resistance exercise countermeasures to microgravity environments for the International Space Station, and was a sports physiology research assistant at the U.S. Olympic Training Center in Colorado Springs, Colorado. Dr. Triplett is currently a senior associate editor for the Journal of Strength and Conditioning Research and is a certified strength and conditioning specialist with distinction as well as a USA Weightlifting club coach.

Table of Contents

Chapter 1. Structure and Function of Body Systems

N. Travis Triplett, PhD

Musculoskeletal System

Neuromuscular System

Cardiovascular System

Respiratory System

Conclusion

Learning Aids

Chapter 2. Biomechanics of Resistance Exercise

Jeffrey M. McBride, PhD

Skeletal Musculature

Anatomical Planes and Major Body Movements

Human Strength and Power

Sources of Resistance to Muscle Contraction

Joint Biomechanics: Concerns in Resistance Training

Conclusion

Learning Aids

Chapter 3. Bioenergetics of Exercise and Training

Trent J. Herda, PhD, and Joel T. Cramer, PhD

Essential Terminology

Biological Energy Systems

Substrate Depletion and Repletion

Bioenergetic Limiting Factors in Exercise Performance

Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise

Metabolic Specificity of Training

Conclusion

Learning Aids

Chapter 4. Endocrine Responses to Resistance Exercise

William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD

Synthesis, Storage, and Secretion of Hormones

Muscle as the Target for Hormone Interactions

Role of Receptors in Mediating Hormonal Changes

Categories of Hormones

Heavy Resistance Exercise and Hormonal Increases

Mechanisms of Hormonal Interactions

Hormonal Changes in Peripheral Blood

Adaptations in the Endocrine System

Primary Anabolic Hormones

Adrenal Hormones

Other Hormonal Considerations

Conclusion

Learning Aids

Chapter 5. Adaptations to Anaerobic Training Programs

Duncan French, PhD

Neural Adaptations

Muscular Adaptations

Connective Tissue Adaptations

Endocrine Responses and Adaptations to Anaerobic Training

Cardiovascular and Respiratory Responses to Anaerobic Exercise

Compatibility of Aerobic and Anaerobic Modes of Training

Overtraining

Detraining

Conclusion

Learning Aids
Chapter 6. Adaptations to Aerobic Endurance Training Programs

Ann Swank, PhD, and Carwyn Sharp, PhD

Acute Responses to Aerobic Exercise

Chronic Adaptations to Aerobic Exercise

Adaptations to Aerobic Endurance Training

External and Individual Factors Influencing Adaptations to Aerobic Endurance Training

Overtraining: Definition, Prevalence, Diagnosis, and Potential Markers

Conclusion

Learning Aids

Chapter 7. Age- and Sex-Related Differences and Their Implications for Resistance Exercise

Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD

Children

Female Athletes

Older Adults

Conclusion

Learning Aids
Chapter 8. Psychology of Athletic Preparation and Performance

Traci A. Statler, PhD, and Andrea M. DuBois, MS

Role of Sport Psychology

Ideal Performance State

Energy Management: Arousal, Anxiety and Stress

Influence of Arousal and Anxiety on Performance

Motivation

Attention and Focus

Psychological Techniques for Improved Performance

Enhancing Motor Skill Acquisition and Learning

Conclusion

Learning Aids

Chapter 9. Basic Nutrition Factors in Health

Marie Spano, MS, RD

Role of Sport Nutrition Professionals

Standard Nutrition Guidelines

Macronutrients

Vitamins

Minerals

Fluid and Electrolytes

Conclusion

Learning Aids

Chapter 10. Nutrition Strategies for Maximizing Performance

Marie Spano, MS, RD

Precompetition, During-Event, and Postcompetition Nutrition

Nutrition Strategies for Altering Body Composition

Feeding and Eating Disorders

Conclusion

Learning Aids

Chapter 11. Performance-Enhancing Substances and Methods

Bill Campbell, PhD

Types of Performance-Enhancing Substances

Hormones

Dietary Supplements

Conclusion

Learning Aids

Chapter 12. Principles of Test Selection and Administration

Michael McGuigan, PhD

Reasons for Testing

Testing Terminology

Evaluation of Test Quality

Test Selection

Test Administration

Conclusion

Learning Aids

Chapter 13. Administration, Scoring, and Interpretation of Selected Tests

Michael McGuigan, PhD

Measuring Parameters of Athletic Performance

Selected Test Protocols and Scoring Data

Statistical Evaluation of Test Data

Conclusion

Learning Aids

Chapter 14. Warm-Up and Flexibility Training

Ian Jeffreys, PhD

Warm-Up

Flexibility

Types of Stretching

Conclusion

Static Stretching Techniques

Dynamic Stretching Techniques

Learning Aids

Chapter 15. Exercise Technique for Free-Weight and Machine Training Technique

Scott Caulfield, BS

Fundamentals of Exercise Technique

Spotting Free-Weight Exercises

Conclusion

Resistance Training Exercises

Learning Aids

Chapter 16. Exercise Technique for Alternative Modes and Nontraditional Implement Training

G. Gregory Haff, PhD, Doug Berninger, MEd, and Scott Caulfield, BS

General Guidelines

Body-Weight Training Methods

Core Stability and Balance Training Methods

Variable-Resistance Training Methods

Nontraditional Implement Training Methods

Unilateral Training

Conclusion

Alternative Modes and Nontraditional Exercises

Learning Aids

Chapter 17. Program Design for Resistance Training

Jeremy M. Sheppard, PhD, and N. Travis Triplett, PhD

Principles of Anaerobic Exercise Prescription

Step 1: Needs Analysis

Step 2: Exercise Selection

Step 3: Training Frequency

Step 4: Exercise Order

Step 5: Training Load and Repetitions

Step 6: Volume

Step 7: Rest Periods

Conclusion

Learning Aids

Chapter 18. Program Design and Technique for Plyometric Training

David H. Potach, PT, and Donald A. Chu, PhD, PT

Plyometric Mechanics and Physiology

Design of Plyometric Training Programs

Age Considerations

Plyometrics and Other Forms of Exercise

Safety Considerations

Conclusion

Plyometric Drills

Learning Aids

Chapter 19. Program Design and Technique for Speed and Agility Training

Brad H. DeWeese, EdD, and Sophia Nimphius, PhD

Speed and Agility Mechanics

Neurophysiological Basis for Speed

Running Speed

Agility Performance and Change-of-Direction Ability

Methods of Developing Speed

Methods of Developing Agility

Program Design

Speed Development Strategies

Agility Development Strategies

Conclusion

Speed and Agility Drills

Learning Aids

Chapter 20. Program Design and Technique for Aerobic Endurance Training

Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD

Factors Related to Aerobic Endurance Performance

Designing an Aerobic Endurance Program

Types of Aerobic Endurance Training Programs

Application of Program Design to Training Seasons

Special Issues Related to Aerobic Endurance Training

Conclusion

Aerobic Endurance Training Exercises

Learning Aids

Chapter 21. Periodization

G. Gregory Haff, PhD

Central Concepts Related to Periodization

Periodization Hierarchy

Periodization Periods

Applying Sport Seasons to the Periodization Periods

Undulating Versus Linear Periodization Models

Example of an Annual Training Plan

Conclusion

Learning Aids

Chapter 22. Rehabilitation and Reconditioning

David H. Potach, PT, and Terry L. Grindstaff, DPT

Types of Injury

Tissue Healing

Rehabilitation and Reconditioning Strategies

Program Design

Reducing Risk of Injury and Reinjury

Conclusion

Learning Aids

Chapter 23. Facility Design, Layout, and Organization

Andrea Hudy, MA

General Aspects of New Facility Design

Existing Strength and Conditioning Facilities

Assessing Athletic Program Needs

Designing the Strength and Conditioning Facility

Arranging Equipment in the Strength and Conditioning Facility

Maintaining and Cleaning Surfaces and Equipment

Conclusion

Learning Aids

Chapter 24. Facility Policies, Procedures, and Legal Issues

Traci Statler, PhD, and Victor Brown, MS

Mission Statement and Program Goals

Legal and Ethical Issues

Staff Policies and Activities

Facility Administration

Emergency Planning and Response

Conclusion

Editorial Reviews

Reviewer: Kimberly M Friedman, MS, ATC, CES (Hospital of the University of Pennsylvania)
Description: This is an update of a book that covers all aspects of strength and conditioning that professionals in the field of exercise require. The website offers ancillary videos and lab activities. The third edition was published in 2008.
Purpose: It is intended to be a comprehensive resource on all aspects of the field of strength and conditioning. Copious amounts of recent and relevant research are detailed in a concise manner. The online videos help with understanding, supplementing the photographs in the book.
Audience: The intended audience includes anyone in the field of strength and conditioning, from students to seasoned professionals. The authors successfully serve this wide-ranging audience with a book that's readable and relevant for all. Seasoned professionals can use this as a reference or to update their knowledge to align with current research, while students can use it to understand new and often complicated information. The book is appropriate for professionals familiar with the verbiage, and it highlights key terms for students who may be struggling to keep up with the terminology. The authors are PhDs with certifications in strength and conditioning as well as being NSCA fellows. Chapters are authored by experts in their respective fields.
Features: The book covers all aspects of strength and conditioning, from reviews of anatomy, physiology, and biomechanics to program design and the current hot topics of overtraining and high-intensity interval training. It covers a diversity of training programs exceptionally well, using excellent photographs of exercises, drills, and techniques. The large number of photographs makes this an excellent reference.
Assessment: This is the most comprehensive reference available for exercise professionals in the area of strength and conditioning. It also has the distinct advantage of being exceedingly good study material for professionals pursuing certification as strength and conditioning coaches. The depth of information is unmatched, and the level of current research dissemination is excellent. This edition is justified, because of the new research and the expansion of topics that are currently popular.

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