Download or read book Muscle hypertrophy and strength increases after ten weeks of High Intensity Training written by Jürgen Giessing and published by Tectum Wissenschaftsverlag. This book was released on 2014-01-29 with total page 283 pages. Available in PDF, EPUB and Kindle. Book excerpt: How many sets per exercise are necessary to gain muscle mass and strength? In this study subjects trained all major muscle groups twice a week performing nine exercises. One group applied high-intensity training (HIT) and did only one drop-set of each exercise to the point of momentary muscular failure, whereas the other group performed as many repetitions as possible in each set and did three sets of each exercise. Both groups trained twice a week for ten weeks, while the control group did not strength train at all. For both training groups body composition was analysed in weeks 0 and 11, so that changes in muscle mass and fat mass could be identified. At the same time each subject performed strength tests with 50 percent of their respective 10RM for each of the nine exercises. This publication shows the average changes of body composition and strength for each exercise in both training groups as well as a body composition analysis of each of the 43 subjects.
Download or read book NSCA s Essentials of Personal Training written by NSCA -National Strength & Conditioning Association and published by Human Kinetics. This book was released on 2011-10-27 with total page 996 pages. Available in PDF, EPUB and Kindle. Book excerpt: Comprehensive and research based, the second edition of NSCA's Essentials of Personal Training is the resource to rely on for personal training information and guidance. With state-of-the-art knowledge regarding applied aspects of personal training as well as clear explanations of supporting scientific evidence, NSCA’s Essentials of Personal Training, Second Edition, is also the authoritative preparation text for those preparing for the National Strength and Conditioning Association’s Certified Personal Trainer (NSCA-CPT) exam. This essential reference was developed by the NSCA to present the knowledge, skills, and abilities required for personal trainers. With contributions from leading authorities in the field, the text will assist both current and future personal trainers in applying the most current research to the needs of their clients: A discussion on nutrition outlines the role of the personal trainer in establishing nutrition guidelines, including the application of nutrition principles for clients with metabolic concerns. The latest guidelines on client assessment from prominent organizations—such as the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC)—keep personal trainers up to speed on the latest assessment protocols. New information is presented on flexibility training and cardiovascular exercise prescription as well as a discussion of research on the effectiveness of stability ball training. Revised information on design of resistance training programs incorporates the latest information on the application of periodization of training. New information addressing injuries and rehabilitation prepares personal trainers to work with clients with special concerns such as orthopedic conditions, low back pain, ankle sprains, and hip arthroscopy. New guidelines for determining resistance training loads will assist those whose clientele includes athletes. A variety of fitness testing protocols and norms allows readers to select from several options to evaluate each component of fitness. A new instructor guide and image bank aid instructors in teaching the material to students. NSCA’s Essentials of Personal Training, Second Edition, focuses on the complex process of designing safe, effective, and goal-specific resistance, aerobic, plyometric, and speed training programs. Featuring over 200 full-color photos with accompanying technique instructions, this resource offers readers a step-by-step approach to designing exercise programs with special attention to the application of principles based on age, fitness level, and health status. Using comprehensive guidelines and sample clients portrayed in the text, readers can learn appropriate ways to adjust exercise programs to work with a variety of clients while accommodating each client’s individual needs. Personal trainers will appreciate the book’s presentation of detailed exercise programming guidelines for specific populations. Modifications and contraindications to exercise are given for prepubescent youth, older adults, and athletes as well as for clients who are overweight or obese or have eating disorders, diabetes, heart disease, hypertension, hyperlipedimia, spinal cord injury, multiple sclerosis, and cerebral palsyIn addition, the book provides clear, easy-to-understand guidelines for initial client consultation and health appraisal. For those preparing for the NSCA-CPT exam, this second edition features new and revised study questions at the end of each chapter. These questions are written in the same style and format as those found on the NSCA-CPT exam to fully prepare candidates for exam day. For efficient self-study, answers to study questions and suggested solutions for the applied knowledge questions are located in the back of the text. Chapter objectives and key points provide a framework for study and review of important information, while sidebars throughout the text present practical explanations and applications of scientific concepts and theory. The second edition of NSCA’s Essentials of Personal Training is the most comprehensive resource available for current and future personal trainers, exercise instructors, fitness facility and wellness center mangers, and other fitness professionals. Unmatched in scope, this text remains the leading source for personal training preparation and professional development.
Download or read book Essentials of Strength Training and Conditioning written by Thomas R. Baechle and published by Human Kinetics. This book was released on 2008 with total page 660 pages. Available in PDF, EPUB and Kindle. Book excerpt: Now in its third edition, Essentials of Strength Training and Conditioningis the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance. Essentials of Strength Training and Conditioningis the most-preferred preparation text for the Certified Strength and Conditioning Specialist (CSCS) exam. The research-based approach, extensive exercise technique section, and unbeatable accuracy of Essentials of Strength Training and Conditioningmake it the text readers have come to rely on for CSCS exam preparation. The third edition presents the most current strength training and conditioning research and applications in a logical format designed for increased retention of key concepts. The text is organized into five sections. The first three sections provide a theoretical framework for application in section 4, the program design portion of the book. The final section offers practical strategies for administration and management of strength and conditioning facilities. -Section 1 (chapters 1 through 10) presents key topics and current research in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sport nutrition, and sport psychology and discusses applications for the design of safe and effective strength and conditioning programs. -Section 2 (chapters 11 and 12) discusses testing and evaluation, including the principles of test selection and administration as well as the scoring and interpretation of results. -Section 3 (chapters 13 and 14) provides techniques for warm-up, stretching, and resistance training exercises. For each exercise, accompanying photos and instructions guide readers in the correct execution and teaching of stretching and resistance training exercises. This section also includes a set of eight new dynamic stretching exercises. -Section 4 examines the design of strength training and conditioning programs. The information is divided into three parts: anaerobic exercise prescription (chapters 15 through 17), aerobic endurance exercise prescription (chapter 18), and periodization and rehabilitation (chapters 19 and 20). Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared. Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals. -Section 5 (chapters 21 and 22) addresses organization and administration concerns of the strength training and conditioning facility manager, including facility design, scheduling, policies and procedures, maintenance, and risk management. Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information. Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals. Essentials of Strength Training and Conditioningalso offers new lecture preparation materials. A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities. The presentation package and image bank, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their own presentations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates. These tools can be downloaded online and are free to instructors who adopt the text for use in their courses. Essentials of Strength Training and Conditioning, Third Edition,provides the latest and most comprehensive information on the structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design, and organization and administration of facilities. Its accuracy and reliability make it not only the leading preparation resource for the CSCS exam but also the definitive reference that strength and conditioning professionals and sports medicine specialists depend on to fine-tune their practice.
Download or read book Concurrent Aerobic and Strength Training written by Moritz Schumann and published by Springer. This book was released on 2018-10-31 with total page 408 pages. Available in PDF, EPUB and Kindle. Book excerpt: This book provides an extensive guide for exercise and health professionals, students, scientists, sport coaches, athletes of various sports and those with a general interest in concurrent aerobic and strength training. Following a brief historical overview of the past decades of research on concurrent training, in section 1 the epigenetic as well as physiological and neuromuscular differences of aerobic and strength training are discussed. Thereafter, section 2 aims at providing an up-to-date analysis of existing explanations for the interference phenomenon, while in section 3 the training-methodological difficulties of combined aerobic and strength training are elucidated. In section 4 and 5, the theoretical considerations reviewed in previous sections will then be practically applied to specific populations, ranging from children and elderly to athletes of various sports. Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications is a novel book on one of the “hot topics” of exercise training. The Editors' highest priority is to make this book an easily understandable and at the same time scientifically supported guide for the daily practice.
Download or read book High Intensity Training written by John Philbin and published by Human Kinetics. This book was released on 2004 with total page 228 pages. Available in PDF, EPUB and Kindle. Book excerpt: With the complete training system profiled in this book, readers can hit a new level of intensity and get maximum results in the weight room. With "High Intensity Training" they can push their bodies to the limit and produce fast, safe results.
Download or read book High Intensity Training HIT written by Jürgen Giessing and published by epubli. This book was released on 2016-05-17 with total page 167 pages. Available in PDF, EPUB and Kindle. Book excerpt: This book is about High Intensity Training (HIT) and its scientific background for building lean muscle mass and reducing body fat with two or three workout per week that last only 30 to 50 minutes each. There is a lot of confusion about how to train properly with an incredible variety of suggestions that often contradict eacht other. These questions can be solved by looking at the main questions: a) How does training work? and b) What makes our body adapt in the way we want it do? Sports science has the answers to these questions. High Intensity Training is the logical consequence of the answers that sport science provides us with.
Download or read book Science and Application of High Intensity Interval Training written by Laursen, Paul and published by Human Kinetics. This book was released on 2019 with total page 672 pages. Available in PDF, EPUB and Kindle. Book excerpt: The popularity of high-intensity interval training (HIIT), which consists primarily of repeated bursts of high-intensity exercise, continues to soar because its effectiveness and efficiency have been proven in use by both elite athletes and general fitness enthusiasts. Surprisingly, few resources have attempted to explain both the science behind the HIIT movement and its sport-specific application to athlete training. That’s why Science and Application of High-Intensity Interval Training is a must-have resource for sport coaches, strength and conditioning professionals, personal trainers, and exercise physiologists, as well as for researchers and sport scientists who study high-intensity interval training.
Download or read book Journal of Rehabilitation R D written by and published by . This book was released on 2000 with total page 452 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book Science and Development of Muscle Hypertrophy written by Brad J. Schoenfeld and published by Human Kinetics. This book was released on 2016-06-24 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: Muscle hypertrophy—defined as an increase in muscular size—is one of the primary outcomes of resistance training. Science and Development of Muscle Hypertrophy is a comprehensive compilation of science-based principles to help professionals develop muscle hypertrophy in athletes and clients. With more than 825 references and applied guidelines throughout, no other resource offers a comparable quantity of content solely focused on muscle hypertrophy. Readers will find up-to-date content so they fully understand the science of muscle hypertrophy and its application to designing training programs. Written by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive resource for information regarding muscle hypertrophy—the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and current nutrition guidelines for eliciting hypertrophic changes. The full-color book offers several features to make the content accessible to readers: • Research Findings sidebars highlight the aspects of muscle hypertrophy currently being examined to encourage readers to re-evaluate their knowledge and ensure their training practices are up to date. • Practical Applications sidebars outline how to apply the research conclusions for maximal hypertrophic development. • Comprehensive subject and author indexes optimize the book’s utility as a reference tool. • An image bank containing most of the art, photos, and tables from the text allows instructors and presenters to easily teach the material outlined in the book. Although muscle hypertrophy can be attained through a range of training programs, this text allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy in their athletes and clients. It explores how genetic background, age, sex, and other factors have been shown to mediate the hypertrophic response to exercise, affecting both the rate and the total gain in lean muscle mass. Sample programs in the text show how to design a three- or four-day-per-week undulating periodized program and a modified linear periodized program for maximizing muscular development. Science and Development of Muscle Hypertrophy is an invaluable resource for strength and conditioning professionals seeking to maximize hypertrophic gains and those searching for the most comprehensive, authoritative, and current research in the field.
Download or read book Physiological Aspects of Sport Training and Performance 2nd Edition written by Hoffman, Jay and published by Human Kinetics. This book was released on 2014-03-07 with total page 520 pages. Available in PDF, EPUB and Kindle. Book excerpt: This text contains an in-depth discussion of physiological adaptation to exercise with a goal of providing practical applications to facilitate exercise prescriptions for a variety of athletes.
Download or read book Injury Prevention and Rehabilitation for Active Older Adults written by Kevin P. Speer and published by Human Kinetics. This book was released on 2005 with total page 256 pages. Available in PDF, EPUB and Kindle. Book excerpt: Aimed at personal trainers, physiotherapists & other fitness professionals working with senior adults, part 1 includes information on general issues, including nutrition, soft tissue care & exercise testing; while part 2 is a guide to specific injuries & methods for rehabilitation.
Download or read book The Physiology of Training for High Performance written by Duncan MacDougall and published by Oxford University Press, USA. This book was released on 2014-05 with total page 441 pages. Available in PDF, EPUB and Kindle. Book excerpt: Provides a thorough, evidence-based understanding of the physiological bases of training for high performance sport to empower students, athletes, and coaches to make informed decisions over the most effective training methods.
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 with total page 754 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 Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation written by David J. Magee and published by Elsevier Health Sciences. This book was released on 2007-02-14 with total page 717 pages. Available in PDF, EPUB and Kindle. Book excerpt: Musculoskeletal Rehabilitation, Volume 2: Scientific Foundations and Principles of Practice provides a thorough review of the basic science information concerning the tissues of the musculoskeletal system impacted by injury or disease, as well as the guiding principles upon which rehabilitation interventions are based. This volume divides information into two sections: scientific foundations and principles of intervention, providing readers with a guiding set of clinical foundations and principles upon which they can easily develop treatment interventions for specific impairments and functional limitations. Clinical application case studies help readers apply what they learn in the classroom to real life situations. Evidence-based content uses over 5,000 references to support the basic science information principles for rehabilitation interventions and provide the best evidence and physiological reasoning for treatment. Over 180 tables and 275 text boxes highlight key points within the text for better understanding. Expert editors David Magee, PhD, PT, James Zachazewski, DPT, SCS, ATC, Sandy Quillen, PT, PhD, SCS, FACSM and over 70 contributors provide authoritative guidance on the foundations and principles of musculoskeletal rehabilitation practice.
Download or read book Exercise Physiology written by Nick Draper and published by Routledge. This book was released on 2014-12-05 with total page 1110 pages. Available in PDF, EPUB and Kindle. Book excerpt: Exercise Physiology for Health and Sports Performance brings together all the essential human anatomy and applied physiology that students of exercise science, physical education and sports coaching need to know. Written in a friendly, accessible style and containing a wide range of features to help develop understanding, this book provides a complete one-stop-shop for exercise physiology. The book is split into two key parts. Part One introduces the fundamental principles of nutrition, biochemistry, cell biology and the energy systems. Part Two builds on this foundation by applying the theory to exercise and sports performance in practice. With this innovative approach, the text enables you to become confident in your knowledge and understanding of energy generation and training principles for all sports. Including coverage of exercise in extreme environments and applications of physical activity for health, this will be the only exercise physiology textbook you will need!
Download or read book Physiology of Sport and Exercise written by W. Larry Kenney and published by Human Kinetics. This book was released on 2021-10-26 with total page 676 pages. Available in PDF, EPUB and Kindle. Book excerpt: Structure and Function of Exercising Muscle -- Fuel for Exercise : Bioenergetics and Muscle Metabolism -- Neural Control of Exercising Muscle -- Hormonal Control During Exercise -- Energy Expenditure -- Fatigue, Muscle Soreness, and Muscle Cramps Fatigue and Its Causes -- The Cardiovascular System and Its Control -- The Respiratory System and Its Regulation -- Cardiorespiratory Responses to Acute Exercise -- Principles of Exercise Training -- Adaptations to Resistance Training -- Adaptations to Aerobic and Anaerobic Training -- Prescription of Exercise for Health and Fitness -- Exercise in Hot and Cold Environments -- Altitude, Hyperbaric Environments, and Microgravity -- Training for Sport -- Nutrition, Body Composition, and Obesity -- Ergogenic Aids in Sport -- Children and Adolescents in Sport and Exercise -- Aging in Sport and Exercise -- Sex Differences in Sport and Exercise -- Cardiovascular Disease and Physical Activity.
Download or read book Exercise Prescription The Physiological Foundations written by Kate Woolf-May and published by Elsevier Health Sciences. This book was released on 2007-09-08 with total page 285 pages. Available in PDF, EPUB and Kindle. Book excerpt: Using research-based evidence, this text provides current rationale for the types, intensity, and duration of physical activity that may be prescribed to populations with commonly occurring chronic ailments. The relationship between the etiology of these conditions and the physiological effects of physical exercise for these groups of patients is explained. This text is ideal for students on courses encompassing health-related exercise and exercise prescription such as sports science, physical therapy and occupational therapy, as well as exercise professionals who may deal with rehabilitation of special populations. The book is also an ideal reference for fitness instructors, sports trainers, and medical professionals. - In depth investigation into the growing areas of exercise prescription in relation to commonly encountered medical conditions. - The book follows a consistent structure throughout, aiding the reader's comprehension and allowing ease of reference. - Contraindications are provided, as well as guidelines for effective physical activity prescriptions. - The author avoids giving specific prescriptions allowing the professional to judge from the evidence at hand what is best for each individual patient. Encourages real world application of ideas presented. - A detailed glossary defines and explains terminology vital and unique to this field of study.
