Strength Fitness: Physiological Principles and Training Techniques

1 Introduction to Strength Training Brief History of Strength Training Basic Philosophy of Strength Fitness 2 Strength-training Benefits Primary Benefits Secondary Benefits 3 Strength Potential Age Gender Somatotype Muscle Length Muscle Fiber Type Tendon Insertion Point Training Experience Training Technique Training Specificity 4 Muscle Physiology Muscle Structure Muscle Function Muscle Relaxation Muscle Contraction Muscle Force Output Prime Mover Muscles Antagonist Muscles Stabilizer Muscles Motor Unit Fiber Types Fiber Arrangement Muscle Protection Muscle Fatigue Muscle Soreness Isometric Exercise Isokinetic Exercise Isotonic Exercise Dynamic-constant Resistance Exercise Dynamic Variable Resistance Exercise 5 Movement Mechanics Lever Systems Basic Joint Movements 6 Strength-training Guidelines Exercise Selection and Order Exercise Frequency Exercise Sets Recovery Intervals Exercise Resistance Exercise Repetitions Exercise Progressions Movement Speed Contraction Emphasis Movement Range Training Time Activity Order Exercise Breathing Exercise Intensity 7 Strength-training Effects Muscular Strength Body Composition Blood Pressure Heart Rate Cardiovascular Function 8 Equipment and Safety Concerns Training Equipment Training Space Training Partners Training Technique 9 Advanced Strength Training Strength Plateaus Change in Training Variables Increase Training Intensity 10 Bodybuilding and Strength Building Exercises Per Muscle Group Sets Per Exercise Repetitions Per Set Recovery Time Between Sets Training Days Per Week Sample Bodybuilding Program Sample Strength-building Program 11 Strength Training for Youth and Seniors Research Findings Youth Training Recommendations Youth Training Benefits Youth Research Findings Seniors Training Recommendations Seniors Training Benefits Seniors 12 Strength-training Considerations Dietary Requirements Muscle Strength and Endurance Joint Flexibility Warm-ups and Cool-downs Progress and Assessment Speed and Power Plyometric Training Anabolic Steroids 13 Recommended Strength Exercises Barbell Hell Raise Weighted Toe Raise Leg Extension Machine Leg Curl Machine Hip Abductor Machine Leg Press Machine Barbell Squat Hanging Knee Raise Low Back Machine Abdominal Machine Trunk Curl Lateral Raise Machine Dumbbell LateralRaise Behind Neck Machine Wide Grip Pull-down Pullover Machine Narrow Grip Pull-up Dumbbell Front Raise Rowing Back Machine Appendices A YMCA Leg Extention Test for Muscle Strength B Estimating Your Muscle Length C Estimating Your Muscle FIber Type D Approximate Replenishment Process for Muscle Energy Stores E STrength-training Logbook F Principles of Force Production Glossary BibliographyWestcott, Wayne L. is the author of 'Strength Fitness: Physiological Principles and Training Techniques', published 1994 under ISBN 9780697152701 and ISBN 0697152707.