Fitness Wholesale online: Designing Resistance Training Programs

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  • ISBN# 0736042571
  • author:  Fleck, Steven J.
  • copyright 2004
  • Third Edition
  • 392 pages;  hardback
  • warranty:  free from defects upon arrival
  • 3 day return policy on books (3 days from receipt of order)
  • 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
  • a clear, readable, state-of-the-art guide to developing individualized training programs for both athletes and fitness enthusiasts
  • 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.
  • 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
  • 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.
     

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Table of Contents

Preface
Acknowledgments

Part I Foundations of Resistance Training

Chapter 1 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

Chapter 2 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

Chapter 3 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

Chapter 4 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

Part II Exercise Prescription of Resistance Training

Chapter 5 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

Chapter 6 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

Chapter 7 Advanced Training Strategies
Periodization of Resistance Training
Comparative Studies
Power Development
Plyometrics
Two Training Sessions in One Day
Summary
Key Terms
Selected Readings

Chapter 8 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

Part III Women, Children, and Seniors and Resistance Training

Chapter 9 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

Chapter 10 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

Chapter 11 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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