Essentials of Strength Training and Conditioning - 3rd edition

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.

Table of Contents

Sect. 1 Concepts and Applications of the Exercise Sciences 1

Ch. 1 Structure and Function of the Muscular, Neuromuscular, Cardiovascular, and Respiratory Systems 3

Ch. 2 Bioenergetics of Exercise and Training 21

Ch. 3 Endocrine Responses to Resistance Exercise 41

Ch. 4 Biomechanics of Resistance Exercise 65

Ch. 5 Adaptations to Anaerobic Training Programs 93

Ch. 6 Adaptations to Aerobic Endurance Training Programs 121

Ch. 7 Age- and Sex-Related Differences and Their Implications for Resistance Exercise 141

Ch. 8 Psychology of Athletic Preparation and Performance 159

Ch. 9 Performance-Enhancing Substances 179

Ch. 10 Nutritional Factors in Health and Performance 201

Sect. 2 Testing and Evaluation 235

Ch. 11 Principles of Test Selection and Administration 237

Ch. 12 Administration, Scoring, and Interpretation of Selected Tests 249

Sect. 3 Exercise Techniques 293

Ch. 13 Warm-Up and Stretching 295

Ch. 14 Resistance Training and Spotting Techniques 325

Sect. 4 Program Design 377

Pt. I Anaerobic Exercise Prescription 379

Ch. 15 Resistance Training 381

Ch. 16 Plyometric Training 413

Ch. 17 Speed, Agility, and Speed-Endurance Development 457

Pt. II Aerobic Exercise Prescription 487

Ch. 18 Aerobic Endurance Exercise Training 489

Pt. III Applying Exercise Prescription Principles 505

Ch. 19 Periodization 507

Ch. 20 Rehabilitation and Reconditioning 523

Sect. 5 Organization and Administration 541

Ch. 21 Facility Organization and Risk Management 543

Ch. 22 Developing a Policies and Procedures Manual 569

Answers to Study Questions 589

References 591

Index 631

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