Create a goal aligned training session

Essentials of Strength Training and Conditioning

Fourth Edition

Human Kinetics

G. Gregory Haff, PhD, CSCS,*D, FNSCA Edith Cowan University, Western Australia

N. Travis Triplett, PhD, CSCS,*D, FNSCA Appalachian State University, Boone, NC

EDiTorS

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Library of Congress Cataloging-in-Publication Data

Essentials of strength training and conditioning / National Strength and Conditioning Association ; G. Gregory Haff, N. Travis Triplett, editors. — Fourth edition.

p. ; cm. Includes bibliographical references and index. I. Haff, Greg, editor. II. Triplett, N. Travis, 1964- , editor. III. National Strength & Conditioning Association (U.S.),

issuing body. [DNLM: 1. Physical Education and Training–methods. 2. Athletic Performance–physiology. 3. Physical Conditioning,

Human–physiology. 4. Physical Fitness–physiology. 5. Resistance Training–methods. QT 255] GV711.5 613.7’1–dc23

2014047045

ISBN: 978-1-4925-0162-6

Copyright © 2016, 2008, 2000, 1994 by the National Strength and Conditioning Association

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

Notice: Permission to reproduce the following material is granted to individuals and agencies who have purchased Essentials of Strength Training and Conditioning, Fourth Edition: pp. 636, 637-639, 645. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Essentials of Strength Training and Conditioning, Fourth Edition, may not reproduce any material.

Permission notices for material reprinted in this book from other sources can be found on pages xv-xvi.

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E6372

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iii

CONTENTS

Preface vii Accessing the Lab Activities xi Acknowledgments xiii Credits xv

CHAPTER 1 Structure and Function of Body Systems 1 N. Travis Triplett, PhD

Musculoskeletal System 2 • Neuromuscular System 8 • Cardiovascular System 12 • Respiratory System 15 • Conclusion 17 • Learning Aids 17

CHAPTER 2 Biomechanics of Resistance Exercise 19 Jeffrey M. McBride, PhD

Skeletal Musculature 20 • Anatomical Planes and Major Body Movements 25 • Human Strength and Power 25 • Sources of Resistance to Muscle Contraction 33 • Joint Biomechanics: Concerns in Resistance Training 37 • Conclusion 40 • Learning Aids 41

CHAPTER 3 Bioenergetics of Exercise and Training 43 Trent J. Herda, PhD, and Joel T. Cramer, PhD

Essential Terminology 44 • Biological Energy Systems 44 • Substrate Depletion and Repletion 55 • Bioenergetic Limiting Factors in Exercise Performance 56 • Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise 57 • Metabolic Specificity of Training 59 • Conclusion 61 • Learning Aids 62

CHAPTER 4 Endocrine Responses to Resistance Exercise 65 William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD

Synthesis, Storage, and Secretion of Hormones 66 • Muscle as the Target for Hormone Interactions 69 • Role of Receptors in Mediating Hormonal Changes 69 • Categories of Hormones 70 • Heavy Resistance Exercise and Hormonal Increases 72 • Mechanisms of Hormonal Interactions 72 • Hormonal Changes in Peripheral Blood 73 • Adaptations in the Endocrine System 73 • Primary Anabolic Hormones 74 • Adrenal Hormones 82 • Other Hormonal Considerations 84 • Conclusion 85 • Learning Aids 86

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Contentsiv

ChaptEr 5 Adaptations to Anaerobic Training Programs 87 Duncan French, PhD

Neural Adaptations 88 • Muscular Adaptations 93 • Connective Tissue Adaptations 97 • Endocrine Responses and Adaptations to Anaerobic Training 102 • Cardiovascular and Respiratory Responses to Anaerobic Exercise 103 • Compatibility of Aerobic and Anaerobic Modes of Training 105 • Overtraining 107 • Detraining 110 • Conclusion 111 • Learning Aids 112

ChaptEr 6 Adaptations to Aerobic Endurance Training Programs 115 Ann Swank, PhD, and Carwyn Sharp, PhD

Acute Responses to Aerobic Exercise 116 • Chronic Adaptations to Aerobic Exercise 120 • Adaptations to Aerobic Endurance Training 124 • External and Individual Factors Influencing Adaptations to Aerobic Endurance Training 124 • Overtraining: Definition, Prevalence, Diagnosis, and Potential Markers 129 • Conclusion 132 • Learning Aids 133

ChaptEr 7 Age- and Sex-related Differences and Their implications for resistance Exercise 135 Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD

Children 136 • Female Athletes 144 • Older Adults 148 • Conclusion 153 • Learning Aids 154

ChaptEr 8 Psychology of Athletic Preparation and Performance 155 traci A. Statler, PhD, and Andrea M. DuBois, MS

Role of Sport Psychology 156 • Ideal Performance State 156 • Energy Management: Arousal, Anxiety, and Stress 157 • Influence of Arousal and Anxiety on Performance 158 • Motivation 161 • Attention and Focus 163 • Psychological Techniques for Improved Performance 164 • Enhancing Motor Skill Acquisition and Learning 169 • Conclusion 172 • Learning Aids 173

ChaptEr 9 Basic Nutrition Factors in Health 175 Marie Spano, MS, RD

Role of Sports Nutrition Professionals 176 • Standard Nutrition Guidelines 178 • Macronutrients 181 • Vitamins 190 • Minerals 193 • Fluid and Electrolytes 196 • Conclusion 199 • Learning Aids 200

ChaptEr 10 Nutrition Strategies for Maximizing Performance 201 Marie Spano, MS, RD

Precompetition, During-Event, and Postcompetition Nutrition 202 • Nutrition Strategies for Altering Body Composition 216 • Feeding and Eating Disorders 221 • Conclusion 224 • Learning Aids 224

ChaptEr 11 Performance-Enhancing Substances and Methods 225 Bill Campbell, PhD

Types of Performance-Enhancing Substances 226 • Hormones 228 • Dietary Supplements 237 • Conclusion 247 • Learning Aids 248

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Contents v

ChaptEr 12 Principles of Test Selection and Administration 249 Michael McGuigan, PhD

Reasons for Testing 250 • Testing Terminology 250 • Evaluation of Test Quality 250 • Test Selection 253 • Test Administration 254 • Conclusion 257 • Learning Aids 258

ChaptEr 13 Administration, Scoring, and interpretation of Selected Tests 259 Michael McGuigan, PhD