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Weight Training for Life

by: Hesson, James L.

Weight Training for Life

by: Hesson, James L.

ISBN 13:
9780895825230
ISBN 10:
0895825236
Format: Paperback
Copyright: 12/01/1999
Publisher: Brooks Cole
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Summary

WEIGHT TRAINING FOR LIFE is designed to help beginners (men and women of all ages) build a solid foundation of current knowledge and practice in weight training. Filled with full-color photos demonstrating exercises, this text shows readers how to design and continue a safe, personalized, effective, and enjoyable weight training program.

What, Who, and Why

(6)

What is Weight Training?

(1)

Who Trains with Weights?

(1)

Who Should Participate in Weight Training?

(2)

Why Weight Training?

(2)

Participate in Your Own Creation

(1)

Questions, Concerns, and Answers

(4)

Muscle Structure and Function

(6)

Your Muscular System

(1)

Characteristics of Muscle Tissue

(1)

Types of Muscle Tissue

(1)

The Musculoskeletal System as a Lever System

(1)

The Structure of Skeletal Muscle

(1)

Muscle Contraction and Exercise Movements

(1)

Motor Unit

(1)

Muscle Atrophy and Hypertrophy

(2)

Warm-Up, Flexibility, and Stretching

(4)

Warm-Up

(1)

Flexibility

(1)

Stretching

(1)

Joints to Stretch

(1)

When to Stretch

(2)

Safe and Effective Weight Training

(8)

Medical Clearance

(1)

Clothing

(1)

Performing a Weight Training Exercise

(2)

Additional Considerations for Machine Exercises

(2)

Training Partner

(1)

Spotting

(2)

Safety

(1)

A Beginning Weight Training Program

(10)

Free Weights and Machines

(1)

Grips

(2)

Basic Lifts

(1)

Beginning Exercises

(1)

Frequency and Resistance

(1)

The First Six Weeks

(1)

Guidelines for Productive Training

(5)

Introduction to Exercises

(124)

Division of Exercises

(1)

Major Muscles of the Human Body

(1)

Chest Exercises

(10)

Chest

(6)

Chest/Back

(3)

Back Exercises

(8)

Back (Lats)

(6)

Upper Back (Traps)

(1)

Shoulder Exercises

(10)

Arm Exercises

(14)

Upper Arm (Elbow Flexion)

(4)

Upper Arm (Elbow Extension)

(6)

Forearm

(3)

Leg Exercises

(16)

Hip and Knee Extension

(6)

Hip Extension

(1)

Hip Flexion

(1)

Knee Extension

(1)

Knee Flexion

(1)

Ankle Plantar Flexion

(5)

Abdominal and Back Extension Exercises

(10)

Trunk Flexion (Abdominals)

100

(2)

Trunk and Hip Flexion (Abdominals and Hip Flexors)

102

(4)

Trunk Extension (Erector Spinae)

106

(3)

Nutrition, Rest, and Drugs

109

(16)

Nutrition

109

(5)

The ``Secret'' Weight Training Diet

114

(2)

Nutrient Supplementation

116

(1)

Weight Gain

116

(1)

Weight Loss

116

(1)

Rest

117

(1)

Drugs

118

(7)

Record-Keeping and Progress

125

(12)

Record Keeping

125

(2)

Measuring Progress

127

(2)

Evaluating Progress

129

(8)

A Formula For Success

137

(6)

What is Success?

137

(1)

A Formula for Success

137

(2)

Writing Weight Training Goals

139

(4)

Planning a Weight Training Program

143

(10)

Basic Weight Training Principles

143

(1)

Considerations in Planning Your Weight Training Program

143

(3)

Suggested Lifetime Fitness Weight Training Programs

146

(7)

Advanced Weight Training

153

(4)

Progressive Overload

153

(1)

Increasing Exercise Intensity

153

(1)

Total Body and Spilt Routines

154

(1)

Fixed Systems

154

(1)

Variable Systems

155

(1)

Training Equipment

156

(1)

Tips for Sticking With It

157

(6)

Motivation

157

(1)

Enjoyment

157

(1)

Importance

157

(1)

Priority

157

(1)

Time

157

(1)

Record

158

(1)

Reward

158

(1)

Learn

158

(1)

Social

158

(1)

Support

158

(1)

Identity

158

(1)

Place

158

(1)

Convenience

158

(1)

Instruction

158

(1)

Variety

158

(1)

Fitness

159

(1)

Success

159

(1)

Appearance

159

(1)

Image

159

(1)

Regularity

159

(1)

Habit

159

(1)

Simple Home Training for Busy People

159

(1)

Weight Training for Life

160

(3)

Appendix A Internet Sites

163

(2)

References and Suggested Readings

165

(2)

Index

167

Amazon no longer offers textbook rentals. We do!

Weight Training for Life

Weight Training for Life

9780895825230

0895825236

Summary

Table of Contents

Supplemental Materials

Write a Review

Amazon no longer offers textbook rentals. We do!

Weight Training for Life

Weight Training for Life

9780895825230

0895825236

Summary

Table of Contents

Supplemental Materials

Write a Review

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