Strength Training

Topics: Muscle, Myosin, Muscle contraction Pages: 137 (41137 words) Published: February 24, 2013
Strength Training
National Strength and Conditioning Association


Library of Congress Cataloging-in-Publication Strength training / National Strength and Conditioning Association (NSCA) ; Lee E. Brown, editor. p. cm. Includes bibliographical references and index. ISBN-13: 978-0-7360-6059-2 (soft cover) ISBN-10: 0-7360-6059-6 (soft cover) 1. Physical education and training. 2. Muscle strength. 3. Physical fitness--Physiological aspects. I. Brown, Lee E., 1956- II. National Strength & Conditioning Association (U.S.) GV711.5.S775 2007 613.7'13--dc22 2006024623 ISBN-10: 0-7360-6059-6 (print) ISBN-13: 978-0-7360-6059-2 (print) ISBN-10: 0-7360-8494-0 (Adobe PDF) ISBN-13: 978-0-7360-8494-9 (Adobe PDF) Copyright © 2007 by the National Strength and Conditioning Association All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Strength Training: Training Log on pages 288 and 289. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Strength Training may not reproduce any material. The Web addresses cited in this text were current as of August 2006, unless otherwise noted. Developmental Editor: Julie Rhoda; Assistant Editors: Carla Zych and Cory Weber; Copyeditor: Patrick Connelly; Proofreader: Kathy Bennett; Indexer: Nan Badgett; Permission Manager: Dalene Reeder; Graphic Designer: Nancy Rasmus; Graphic Artist: Kim McFarland; Photo Managers: Dan Wendt and Laura Fitch; Cover Designer: Keith Blomberg; Photographer (cover): Royalty Free/Corbis; Photographer (interior): Photo on page 1 (and like thumbnails on pp. i and iv) © Jumpfoto; photo on page 161 (and like thumbnails on pp. i and v) and page 275 (and like thumbnails on pp. i and v) © Getty Images; all other photos by Dan Wendt, unless otherwise noted; Art Managers: Kareema McLendon-Foster and Kelly Hendren; Illustrators: Argosy, Jason McAlexander, Kareema McLendon-Foster, and Mic Greenberg; Printer: United Graphics We thank the National Strength and Conditioning Association in Colorado Springs, Colorado, and LifeFitness, Inc. in Franklin Park, Illinois, for assistance in providing the locations for the photo shoots for this book. Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America Human Kinetics Web site: United States: Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail: Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5 800-465-7301 (in Canada only) e-mail: Europe: Human Kinetics 107 Bradford Road, Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: Australia: Human Kinetics 57A Price Avenue Lower Mitcham, South Australia 5062 08 8372 0999 e-mail: New Zealand: Human Kinetics Division of Sports Distributors NZ Ltd. P.O. Box 300 226 Albany North Shore City Auckland 0064 9 448 1207 e-mail: 10 9 8 7 6 5 4 3 2

Strength Training

Preface vii


The Origin of Strength

1 Muscle Anatomy 101
Muscle Organization Muscles of the Body Muscle Contraction Muscle Recruitment Types of Muscle Actions

2 How Muscle Grows
Foundation for Muscle Growth Process of Muscle Growth

29 45

3 Types of Muscle Training
Acute Training Variables Muscle Training Programs Training...
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