Essentials of Strength Training and Conditioning

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Human Kinetics, 2008 - Health & Fitness - 641 pages
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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.


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Great reference text for physiology.


Section Concepts and Applications of the Exercise Sciences
Muscular System 4 Neuromuscular System 8 Cardiovascular System 13 Respiratory System
Essential Terminology 22 Biological Energy Systems 23 Substrate Depletion and Repletion 33 Bioenergetic
Synthesis Storage and Secretion of Hormones 42 Muscle as the Target for Hormone Interactions 43 Role
Musculoskeletal System 66 Human Strength and Power 73 Sources of Resistance to Muscle Contraction
Learning Aids
Neural Adaptations 94 Muscular Adaptations 99 Connective Tissue Adaptations 103 Endocrine Responses
Compatibility of Aerobic and Anaerobic Modes of Training 112 Overtraining 114 Detraining 116 Conclusion
Statistical Evaluation of Test Data 271 Conclusion 273 Learning Aids
Flexibility 297 Types of Stretching 299 Conclusion 306 Static Stretching Techniques
Dynamic Stretching Techniques 319 Learning Aids
Exercise Technique Fundamentals 326 Spotting Free Weight Exercises 329 Conclusion 332 Resistance
Needs Analysis 382 Step 2 Exercise Selection 386 Step 3 Training Frequency 389 Step 4 Exercise
Plyometric Mechanics and Physiology 414 Plyometric Program Design 417 Age Considerations
7 Speed Agility
Movement Mechanics 459 Running Speed 462 Agility 469 Methods of Developing Speed and Agility

Adaptations to Aerobic Endurance Training Programs
Acute Responses to Aerobic Exercise 122 Chronic Adaptations to Aerobic Exercise 127 Designing Aerobic
Age and SexRelated Differences
Female Athletes 151 Older Adults 153 Conclusion 157 Learning Aids
Definitions of Key Concepts in Sport Psychology 160 How the Mind Affects the Athletes Physical Performance
Controlling Psychological Processes 170 Conclusion 177 Learning Aids
Types of PerformanceEnhancing Substances 180 Hormones 183 Dietary Supplements 191 Conclusion
Role of the Nutritionist 202 How to Evaluate the Adequacy of the Diet 203 Macronutrients 206 Micronutrients
Reasons for Testing 238 Testing Terminology 238 Evaluation of Test Quality 239 Test Selection
2 Administration Scoring
Program Design 476 Conclusion 484 Learning Aids
Factors Related to Aerobic Endurance Performance 490 Designing an Aerobic Endurance Program 491 Types
9 Periodization
Responses to Training Stress 508 Periodization Cycles 509 Periodization Periods 509 Applying Sport
Example of a Macrocycle 515 Conclusion 518 Learning Aids
Sports Medicine Team 524 Types of Injury 526 Tissue Healing 529 Rehabilitation and Reconditioning
General Aspects of New Facility Design 544 Existing Strength and Conditioning Facilities 546 Assessing
Developing a Policies and Procedures Manual
Mission Statement and Program Goals 570 Program Objectives 571 Job Titles Descriptions and Duties of

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About the author (2008)

Thomas R. Baechle, EdD, CSCS, *D, NSCA-CPT, *D, is chair of the exercise science and athletic training department at Creighton University in Omaha, Nebraska. In his career covering more than 35 years as a fitness professional and academician, Baechle has earned numerous certifications and awards, taught at various universities, held a variety of professional and civic offices, and volunteered for many national and international associations and organizations related to fitness and personal health.

Baechle is widely published and lectures frequently. His recent honors include receiving the Outstanding Writing Achievement Award from Human Kinetics in 2007, Merit for Excellence in Education and Development of Professional Standards from the International Fitness Institute in 2006, the Distinguished Faculty Service Award from Creighton University in 2002, and the Lifetime Achievement Award from the NSCA in 1998.

Baechle makes his home with his wife, Susan, in Omaha.

Roger W. Earle, MA, CSCS, *D, NSCA-CPT, *D, earned his master's degree from the University of Nebraska at Omaha in exercise science. In 2008, he became the Professional Education division director at Human Kinetics. Previously, Earle was the associate executive director for National Strength and Conditioning Association (NSCA) Certification, where he was responsible for developing the Certified Strength and Conditioning Specialist (CSCS) and the NSCA-Certified Personal Trainer (NSCA-CPT) certification exams. He also previously served as the head strength and conditioning coach and a faculty member of the exercise science and athletic training department at Creighton University in Omaha.

Earle has over 25 years of experience as a personal fitness trainer for people of all age and fitness levels, and he frequently gives lectures at national and international conferences about designing personalized exercise and training programs. He coauthored the first and second editions of Fitness Weight Training and coedited both the NSCA's Essentials of Personal Training and the second and third editions of Essentials of Strength Training and Conditioning.