Essentials of Strength Training and Conditioning - 3rd Edition

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Essentials of Strength Training and Conditioning - 3rd Edition By NSCA 

© 2008
Book 656 pages
ISBN-13: 9780736058032

Product Description

Now in its third edition, Essentials of Strength Training and Conditioning is 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 Conditioning is 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 Conditioning make 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 Conditioning also 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.


Section 1: Concepts and Applications of the Exercise Sciences

Chapter 1. Structure and Function of the Muscular, Neuromuscular, Cardiovascular, and Respiratory Systems
Gary R. Hunter, PhD, and Robert T. Harris, PhD

Muscular System

Neuromuscular System

Cardiovascular System

Respiratory System


Learning Aids

Chapter 2: Bioenergetics of Exercise and Training
Joel T. Cramer, PhD

Essential Terminology

Biological Energy Systems

Substrate Depletion and Repletion

Bioenergetic Limiting Factors in Exercise Performance

Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise

Metabolic Specificity of Training


Learning Aids

Chapter 3: Endocrine Responses to Resistance Exercise
William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD

Synthesis, Storage, and Secretion of Hormones

Muscle as the Target for Hormone Interactions

Role of Receptors in Mediating Hormonal Changes

Steroid Hormones Versus Polypeptide Hormones

Heavy Resistance Exercise and Hormonal Increases

Mechanisms of Hormonal Interactions

Hormonal Changes in Peripheral Blood

Adaptations in the Endocrine System

Primary Anabolic Hormones

Adrenal Hormones

Other Hormonal Considerations


Learning Aids

Chapter 4: Biomechanics of Resistance Exercise
Everett Harman, PhD

Musculoskeletal System

Human Strength and Power

Sources of Resistance to Muscle Contraction

Joint Biomechanics: Concerns in Resistance Training

Movement Analysis and Exercise Prescription


Learning Aids

Chapter 5: Adaptations to Anaerobic Training Programs
Nicholas A. Ratamess, PhD

Neural Adaptations

Muscular Adaptations

Connective Tissue Adaptations

Endocrine Responses and Adaptations to Anaerobic Training

Cardiovascular and Respiratory Responses to Acute Exercise

Compatibility of Aerobic and Anaerobic Modes of Training




Learning Aids

Chapter 6: Adaptations to Aerobic Endurance Training Programs
Ann Swank, PhD

Acute Responses to Aerobic Exercise

Chronic Adaptations to Aerobic Exercise

Designing Aerobic Programs for Optimizing Adaptations

External Influences on Cardiorespiratory Response

Individual Factors Influencing Adaptations to Aerobic Endurance Training


Learning Aids

Chapter 7: Age- and Sex-Related Differences and Their Implications for Resistance Exercise
Avery D. Faigenbaum, EdD


Female Athletes

Older Adults


Learning Aids

Chapter 8: Psychology of Athletic Preparation and Performance
Bradley D. Hatfield, PhD, and Evan B. Brody, PhD

Definitions of Key Concepts in Sport Psychology

How the Mind Affects the Athlete’s Physical Performance

Ideal Performance State

Motivational Phenomena

Influence of Arousal on Performance

Mental Management of Physical Resources: Controlling Psychological Processes


Learning Aids

Chapter 9: Performance-Enhancing Substances
Jay R. Hoffman, PhD, and Jeffrey R. Stout, PhD

Types of Performance-Enhancing Substances


Dietary Supplements


Learning Aids

Chapter 10: Nutritional Factors in Health and Performance
Kristin Reimers, PhD

Role of the Nutritionist

How to Evaluate the Adequacy of the Diet



Fluid and Electrolytes

Precompetition and Postexercise Nutrition

Weight and Body Composition

Eating Disorders: Anorexia Nervosa and Bulimia Nervosa



Learning Aids

Section 2: Testing and Evaluation

Chapter 11: Principles of Test Selection and Administration
Everett Harman, PhD

Reasons for Testing

Testing Terminology

Evaluation of Test Quality

Test Selection

Test Administration


Learning Aids

Chapter 12: Administration, Scoring, and Interpretation of Selected Tests
Everett Harman, PhD, and John Garhammer, PhD

Measuring Parameters of Athletic Performance

Selected Test Protocols and Scoring Data

Statistical Evaluation of Test Data


Learning Aids

Section 3: Exercise Techniques

Chapter 13: Warm-Up and Stretching
Ian Jeffreys, PhD



Types of Stretching


Static Stretching Techniques

Dynamic Stretching Techniques

Learning Aids

Chapter 14: Resistance Training and Spotting Techniques
Roger W. Earle, MA, and Thomas R. Baechle, EdD

Exercise Technique Fundamentals

Spotting Free Weight Exercises


Resistance Training Exercises

Learning Aids

Section 4: Program Design
Part I: Anaerobic Exercise Prescription

Chapter 15: Resistance Training
Thomas R. Baechle, EdD, Roger W. Earle, MA, and Dan Wathen, MS

Step 1: Needs Analysis

Step 2: Exercise Selection

Step 3: Training Frequency

Step 4: Exercise Order

Step 5: Training Load and Repetitions

Step 6: Volume

Step 7: Rest Periods


Learning Aids

Chapter 16: Plyometric Training
David H. Potach, MPT, and Donald A. Chu, PhD, PT

Plyometric Mechanics and Physiology

Plyometric Program Design

Age Considerations

Plyometrics and Other Forms of Exercise

Safety Considerations


Plyometric Drills

Learning Aids

Chapter 17: Speed, Agility, and Speed-Endurance Development
Steven S. Plisk, MS

Movement Mechanics

Running Speed


Methods of Developing Speed and Agility

Program Design


Learning Aids

Part II : Aerobic Exercise Prescription

Chapter 18: Aerobic Endurance Exercise Training
Benjamin H. Reuter, PhD, and Patrick Hagerman, PhD

Factors Related to Aerobic Endurance Performance

Designing an Aerobic Endurance Program

Types of Aerobic Endurance Training Programs

Application of Program Design to Training Seasons

Special Issues Related to Aerobic Endurance Training


Learning Aids

Part III: Applying Exercise Prescription Principles

Chapter 19: Periodization
Dan Wathen, MS, Thomas R. Baechle, EdD, and Roger W. Earle, MA

Responses to Training Stress

Periodization Cycles

Periodization Periods

Applying Sport Seasons to the Periodization Periods

Undulating (Nonlinear) Versus Linear Periodization Models

Example of a Macrocycle


Learning Aids

Chapter 20: Rehabilitation and Reconditioning
David H. Potach, MPT, and Terry L. Grindstaff, DPT

Sports Medicine Team

Types of Injury

Tissue Healing

Rehabilitation and Reconditioning Strategies


Learning Aids

Section 5: Organization and Administration

Chapter 21: Facility Organization and Risk Management
Michael Greenwood, PhD, and Lori Greenwood, PhD

General Aspects of New Facility Design

Existing Strength and Conditioning Facilities

Assessing Athletic Program Needs

Designing the Strength and Conditioning Facility

Arranging Equipment in the Strength and Conditioning Facility

Maintaining and Cleaning Surfaces

Maintaining and Cleaning Equipment

Scheduling the Strength and Conditioning Facility

Litigation Issues


Learning Aids

Chapter 22: Developing a Policies and Procedures Manual
Boyd Epley, MEd, and John Taylor, MS

Mission Statement and Program Goals

Program Objectives

Job Titles, Descriptions, and Duties of the Strength and Conditioning Staff

Staff Policies and Activities

Facility Administration


Learning Aids


As a textbook for those preparing for the Certified Strength and Conditioning Specialist (CSCS) examination and for upper-level undergraduates taking courses in the sport sciences related to strength training and conditioning. Also a reference for strength and conditioning specialists, coaches, athletic trainers, sport physical therapists, personal trainers, and other sport science professionals.

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