Download or read book The Effects of Static Stretching on Muscular Hypertrophy During a Resistance Training Program written by Zachary A. Martin and published by . This book was released on 2013 with total page 36 pages. Available in PDF, EPUB and Kindle. Book excerpt: Abstract Studies have shown that static stretching right before physical activity can negatively affect performance. In regards to weight lifting, it has been shown that static stretching immediately prior to lifting can decrease the maximum amount of weight that can be lifted. This study was created in order to determine if static stretching immediately prior to weight lifting over the course of nine weeks would result in smaller gains in muscle size compared to those who did not static stretch immediately prior to lifting over the course of nine weeks.

Download or read book NSCA s Guide to Program Design written by NSCA -National Strength & Conditioning Association and published by Human Kinetics. This book was released on 2011-12-05 with total page 563 pages. Available in PDF, EPUB and Kindle. Book excerpt: NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning professionals a scientific basis for developing training programs for specific athletes at specific times of year. Straightforward and accessible, NSCA’s Guide to Program Design presents a detailed examination of considerations and challenges in developing a program for each key fitness component and fitness performance goal. Editor Jay Hoffman and his team of contributors have assembled an exceptional reference for practicing professionals and a valuable educational resource for new professionals and students preparing for certification. This authoritative text moves beyond the simple template presentation of program design to help readers grasp the reasons and procedures for sequencing training in a safe, sport-specific manner. The text offers 20 tables that are sample workouts or training plans for athletes in a variety of sports, technique photos and instructions for select drills, and a sample annual training plan that shows how to assemble all the pieces previously presented. Plus, extensive references offer starting points for continued study and professional enrichment. NSCA’s Guide to Program Design progresses sequentially through the program design process. It begins by examining the athlete needs assessment process as well as performance testing considerations and selection. Next, performance-related information on both dynamic warm-up and static stretching is discussed and dynamic warm-up protocols and exercises are presented. Then it reveals an in-depth by-chapter look at program design for resistance, power, anaerobic, endurance, agility, speed, and balance and stability training. For each, considerations and adaptations are examined, strategies and methods are discussed, and evidence-based information on program development is presented. The final two chapters help you put it all together with a discussion of training integration, periodization, and implementation. In addition, a sample annual training plan illustrates how to integrate each of the key fitness components into a cohesive yearlong program. As a bonus, a sample annual training plan is provided on our website so you can create your own training plans. The fitness, safety, and performance of athletes reflect the importance of continued education in the science of strength and conditioning. NSCA’s Guide to Program Design helps bridge the gap between scientist and practitioner by providing coaches and other strength and conditioning professionals with evidence-based information and applications. Sharing the latest in proven research, NSCA’s Guide to Program Design helps readers remain on the cutting edge of athletic performance. NSCA’s Guide to Program Design is part of the Science of Strength and Conditioning series. Developed with the expertise of the National Strength and Conditioning Association (NSCA), this series of texts provides the guidelines for converting scientific research into practical application. The series covers topics such as tests and assessments, program design, and nutrition. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

Download or read book The Science and Physiology of Flexibility and Stretching written by David Behm and published by Taylor & Francis. This book was released on 2024-10-30 with total page 294 pages. Available in PDF, EPUB and Kindle. Book excerpt: The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of flexibility enhancing techniques, critically assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises. This fully revised new edition not only updates the present information but adds new chapters on areas that have attracted substantial interest in the last 5 years such as foam rolling, vibration, global effects of stretching, alternative methods to increase flexibility (e.g., resistance training) and others. Richly illustrated, and including an online resource, The Science and Physiology of Flexibility and Stretching provides an important scientific inquiry into stretching as well as other flexibility enhancing techniques (e.g., foam rolling, vibration, resistance training, and others) and an invaluable reference for any strength and conditioning coach or student, personal trainer, sports coach, or exercise scientist.

Download or read book Designing Resistance Training Programs written by Steven J. Fleck and published by Human Kinetics. This book was released on 2014-03-17 with total page 520 pages. Available in PDF, EPUB and Kindle. Book excerpt: Designing Resistance Training Programs, Fourth Edition, is a guide to developing individualized training programs for both serious athletes and fitness enthusiasts. In this updated and expanded fourth edition, two of the world’s leading experts on strength training explore how to design scientifically based resistance training programs, modify and adapt programs to meet the needs of special populations, and apply the elements of program design in the real world. Fleck and Kraemer provide readers with a thorough understanding of the process of designing resistance training programs from both scientific and practical perspectives. As with previous editions, the fourth edition includes comprehensive tables that compare data and conclusions from research on core topics related to design of resistance training programs. By summarizing research and content for the reader, these tables offer a study guide, on-the-job reference, or starting point for further research. Designing Resistance Training Programs, Fourth Edition, is the only resource available that presents the body of research in the field in this organized and comprehensive format. The fourth edition has been thoroughly revised to present the most current information while retaining the studies that are the basis for concepts, guidelines, and applications in resistance training. Meticulously updated and heavily referenced, the fourth edition contains the following updates: • A full-color interior provides stronger visual appeal for the text. • Sidebars focus on a specific practical question or an applied research concept, allowing readers to connect research to real-life situations. • Multiple detailed tables summarize research from the text, offering an easy way to compare data and conclusions. • A glossary makes it simple to find key terms in one convenient location. • Newly added instructor ancillaries make the fourth edition a true learning resource for the classroom. Designing Resistance Training Programs, Fourth Edition, begins by outlining the principles of resistance training and exercise prescription, and examines the various types of strength training, including isometrics and eccentric training. This is followed by a discussion of resistance training from a physiological perspective and an overview of how resistance training programs interact with the other conditioning components such as aerobic, interval, plyometric, and flexibility training. Readers will then explore advanced training techniques, how to manipulate training variables in a long-term resistance training program, and ways to plan rest into long-term training that minimizes losses in fitness or performance gains. An important text for students, researchers, and practitioners, this textbook offers the information and tools to help readers evaluate resistance training programs and better understand the context and efficacy of new data findings in this ever-changing field. Designing Resistance Training Programs, Fourth Edition, is an essential resource for understanding the science behind resistance training and designing evidence-based resistance training programs for any population. This text provides the tools for understanding and designing resistance training programs for almost any situation or need.

Download or read book Science of Stretching written by Alex Reid and published by The Crowood Press. This book was released on 2017-05-11 with total page 305 pages. Available in PDF, EPUB and Kindle. Book excerpt: The Science of Stretching is a research-based book that brings together the scientific principles of many different modalities of stretching and its application to the general and sporting populations. The book reviews static stretching, dynamic stretching, ballistic stretching, vibration platform, PNF, myofascial release, Pilates and Yoga, as well as post-operative, chronic and acute injury benefits. Appropriate prescription, application and expected outcomes are explained, which will revolutionize the way you choose to stretch. The effect of stretching on performance indicators, like delayed onset muscle soreness (DOMS), running economy, speed and power, as well as chronic pain, growth-related, acute and chronic injury and exercise-associated muscle cramp are all reviewed and discussed from the latest research. The research indicates both positive and negative outcomes from stretching on performance indicators and some modalities are more relevant for certain populations than others. This book will help you take the guesswork out of stretching, and is fully illustrated with 160 colour photographs and 10 diagrams.

Download or read book The Effect of Static Stretching Exercises on the Range of Motion and Strength of the Hamstring Muscles written by Eileen M. Sears and published by . This book was released on 1982 with total page 122 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book Timing Resistance Training written by Amy Ashmore and published by Human Kinetics. This book was released on 2019-07-02 with total page 249 pages. Available in PDF, EPUB and Kindle. Book excerpt: Since periodization training’s emergence in the 1950s, sport scientists have known that timing is one of the most critical programming variables influencing peak athletic performance. Modern research has taken the application of timing to exercise programming in a new direction, discovering the existence of time clocks inside each of the more than 600 skeletal muscles. Timing Resistance Training examines how these internal clocks use cues provided through exercise programming to regulate physiological processes for better performance. Not just another periodization book, Timing Resistance Training teaches you how to manipulate muscle clocks to train and perform at your best every day—right down to the specific time of day that is best for your body. You will learn to view the muscles as proactive independent physiological systems that can be trained to “think” by delivering timing cues to muscles that tell them when to activate key physiological actions that influence the entire body. Then you will learn how to cue those internal clocks with purposeful training methods like biomechanical pairing of exercises, complex training, and concurrent training. The book addresses rest as an integral training variable and explores the timing of activity–rest cycles versus recuperation only. The text also discusses the concept of undertraining, an intentional program design adjustment that uses the ability of muscle to anticipate training. The final chapters offer tools to create your own training programs for strength, power, and flexibility. These chapters include sample single-session workouts, weekly workouts, and long-term programming routines. With Timing Resistance Training, you can become more purposeful in planning and better utilize strategic timing to get the most out of muscles clocks and achieve optimal performance. Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Download or read book The Science and Physiology of Flexibility and Stretching written by David Behm and published by Routledge. This book was released on 2018-11-01 with total page 239 pages. Available in PDF, EPUB and Kindle. Book excerpt: Stretching is a fundamentally important part of sport and exercise, playing a role in improving performance, and preventing injury and rehabilitation, but its scientific underpinnings have, to this point, been overlooked in book publishing. The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of stretching, critically assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises. Placing stretching in the context of both health and performance, the first section of the book sets out the science behind stretching, critically assessing the benefits, disadvantages, and roles of different types of stretching, exploring the mechanisms behind increasing range-of-movement through stretching and other methods, and offering evidence-based guidance on building stretching into warm-ups. In its second section, the book provides a step-by-step guide to static, dynamic, and PRF stretching exercises for beginners, through recreational athletes, to elite performers. Richly illustrated, and including an online resource, The Science and Physiology of Flexibility and Stretching provides an important scientific enquiry into stretching, and an invaluable reference for any strength and conditioning coach or student, personal trainer, sports coach, or exercise scientist.

Download or read book ACSM s Foundations of Strength Training and Conditioning written by Nicholas Ratamess and published by Lippincott Williams & Wilkins. This book was released on 2021-03-15 with total page 1524 pages. Available in PDF, EPUB and Kindle. Book excerpt: Developed by the American College of Sports Medicine (ACSM), ACSM’s Foundations of Strength Training and Conditioningoffers a comprehensive introduction to the basics of strength training and conditioning. This updated 2nd edition focuses on practical applications, empowering students and practitioners to develop, implement, and assess the results of training programs that are designed to optimize strength, power, and athletic performance. Clear, straightforward writing helps students master new concepts with ease, and engaging learning features throughout the text provide the understanding and confidence to apply lessons to clinical practice.

Download or read book The Effect of an 8 Week Resistance Trainging Program on Anterior Pelvic Tilt Isokinetic Hamstrings to Quadriceps Ratio and Vertical Jump Performance written by John Cord Bohling and published by . This book was released on 2018 with total page 126 pages. Available in PDF, EPUB and Kindle. Book excerpt: Poor postural habits demonstrated through anterior pelvic tilt have been known to produce musculoskeletal imbalances involving muscular weakness of the abdominal and pelvic regions. While stretching and massage techniques have been demonstrated to be effective in producing small but detectable alleviation of anterior pelvic tilt, it remains unclear if such an effect can occur with chronic resistance training. PURPOSE: The purpose of this study was to examine the effects of an 8-week resistance training program involving self-myofascial release, dynamic warm-ups, weight lifting exercises, and static stretching to reduce anterior pelvic tilt (APT) in healthy individuals. A secondary purpose was to determine if there would be improvement in vertical jump performance and hamstrings-to-quadriceps (H:Q) strength ratio following 8 weeks of resistance training. METHODS: Nine healthy males (age = 27.11 ± 12.15 years; mass = 82.78 ± 8.84 kg; height = 178.76 ± 8.07 cm) performed resistance training (2 × /week; 30-40 min) involving self-myofascial release, dynamic warm-ups, weight lifting exercises, and static stretching for 8 weeks. Anterior pelvic tilt (°), vertical jump height (m), vertical jump power (W), and H:Q ratio at 60 °/s, 180 °/s, and 300 °/s were assessed prior to and following 8 weeks of resistance training. Cohen's d effect sizes (ES) were calculated for all analyses and ES magnitudes of 0.20, 0.50, and 0.80, were interpreted as small, medium, and large effects, respectively. RESULTS: Following 8 weeks of resistance training, anterior pelvic tilt decreased by 39.3 % (13.5 ± .74° pre-training to 8.2 ± 1.14° post-training; p

Download or read book The Effects of 10 20 and 30 RM Progressive Resistance Exercise Programs on Strength and Hypertrophy written by Don R. Potter and published by . This book was released on 1957 with total page 128 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book The Stark Reality of Stretching written by Steven Daryl Stark and published by Richmond, B.C. : The Stark Reality Corporation. This book was released on 1998 with total page 228 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book The Effect of Short term Passive Stretch on Human Skeletal Muscle written by Debra Ann Kravetz and published by . This book was released on 1985 with total page 174 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Download or read book Resistance Training for Health and Rehabilitation written by James E. Graves and published by Human Kinetics. This book was released on 2001 with total page 448 pages. Available in PDF, EPUB and Kindle. Book excerpt: This text addresses the expanding role of resistance training for health, disease prevention and rehabilitation. It presents a clear and sound rationale for including resistance training as a health benefit, pointing out the areas in which it helps.

Download or read book The Effects of Static Stretching on Muscle Activity During a Drop Landing written by Wesley R. Moss and published by . This book was released on 2007 with total page 69 pages. Available in PDF, EPUB and Kindle. Book excerpt: Setting: Human Performance Research Center.

Download or read book Essentials of Strength Training and Conditioning written by NSCA -National Strength & Conditioning Association and published by Human Kinetics. This book was released on 2021-06-01 with total page 1720 pages. Available in PDF, EPUB and Kindle. Book excerpt: 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 HKPropel Access, 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 change 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, including those for maximum strength, power, and 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. Online learning tools delivered through HKPropel provide students with 11 downloadable lab activities for practice and retention of information. 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, 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. Note: A code for accessing HKPropel is not included with this ebook but may be purchased separately.

Download or read book Periodization written by Tudor O. Bompa and published by Human Kinetics. This book was released on 2018-04-24 with total page 614 pages. Available in PDF, EPUB and Kindle. Book excerpt: Learn how to train for maximum gains with Periodization: Theory and Methodology of Training. Guided by the expertise of Tudor O. Bompa, the pioneer of periodization training, and leading periodization researcher G. Gregory Haff, you’ll learn how to vary the intensity and volume of training to optimize the body’s ability to recover and rebuild—resulting in better performance and less risk of injury. Translated into nine languages, Periodization: Theory and Methodology of Training has become one of the major resources on periodization for sport scientists, coaches, and athletes throughout the world. Since the introduction of this groundbreaking training theory by Tudor O. Bompa in 1963, periodization has become the basis of every serious athlete’s training. Now in its fifth edition, Bompa’s classic text combines the concepts central to periodization and training theory with contemporary advances in sport science, physiology, and coaching. No other text discusses planning and periodization in such detail or with so many specific, practical examples from a variety of sports. With the fifth edition of Periodization, you can learn the principles, objectives, and components of a successful long-term training program and how to plan the right program to achieve your performance goals. Periodization also contains proven strategies for optimal peaking and specifics on training for better motor ability, working capacity, skill effectiveness, and psychological adaptability. Better organized and easier to read, the fifth edition of this definitive text presents the latest refinements to periodization theory: • New research on rest and restoration, specifically countermeasures used in facilitating recovery plus practical suggestions for implementation • How the use of sequential training and delayed training effects can produce optimal performance at major competitions • A comprehensive discussion, grounded in scientific data, on applying various methods of peaking to ensure optimal performance for competition • New information on how concepts such as conjugated sequencing and summated microcycle structures can maximize strength gains and direct training • Expanded information on the development of sport performance characteristics, including speed training and sport-specific endurance Chapter summaries will help you review and reference major concepts throughout the text. Plan and document each training program with ease using the duplication-ready annual and four-year training plan charts included in the appendix. When it comes to designing programs for optimal training, Tudor Bompa’s expertise is unmatched. The fifth edition of Periodization: Theory and Methodology of Training presents the latest refinements to Bompa’s periodization theory to help you create training programs that enhance sport skills and ensure peak performance.