Designing Resistance Training Programs
by Fleck, Steven J.; Kraemer, William J.Edition: 2nd
Format: Hardcover
Pub. Date: 1997-03-01
Publisher(s): Human Kinetics
Other versions by this Author
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Summary
- An unparalleled resource in resistance training
Table of Contents
| 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 | |
| Table of Contents provided by Publisher. All Rights Reserved. |
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