Copyright © Intelligent Trainer Ltd 2016 |  All Rights Reserved | Built & Optimised by SEO736.co | Privacy Policy | Terms & Conditions

Phone:  +(44) 01392 690845


Mobile:  +(44) 07968 785845


Skype:   mark.evans.martin1


Email: notifications@intelligent-Trainer.co

Our Contact Details


Facebook:  Intelligent_Trainer


Twitter:  @Int_trainer


LinkedIn:  Sumaq Ltd  



Our Social Links

Full Training and Support

All Intelligent Trainer software packages are fully supported technically with a Support desk.  We provide basic training in the use of the application and can provide specific training packages for Sports Specific monitoring.


Research shows that Analytical skills vary depending on individual background and experience. We are here to support and help to maximise these skills with Intelligent Trainer.

MEMBERS LOG-IN

The Company |  Delivery  | Contact  |  Book Store  | Blogs | Events

We Accept Via PayPal:

Want to Pay with Euros?

View Cart Please Click for More Information

INTELLIGENT TRAINER - RECOMMENDED ATHLETE PERFORMANCE PRODUCTS

A selection Exercise and Sport Science Book Publications available…

Product Description

Whether you’ve been a regular at the gym for years or are just getting started, Fitness Weight Training contains proven programs for attaining the body you want!


Expanded, enhanced, and improved, this new edition of the perennial best-selling guide provides an overview of weight training. From equipment selection to exercise technique, Fitness Weight Training has the information you need to get to work quickly, safely, and correctly.


Best of all, you will find 75 programs for muscle toning, body shaping, and pure strength training. Just determine your objective and use the color-coded six-week-long workout zones—or levels of difficulty and intensity—to achieve your goal. With more than 60 of the most effective exercises to choose from, you can tailor your routine to the time, energy, and equipment available.


Make every minute in the weight room count. Make Fitness Weight Training your workout guide and achieve your goals for training.


Contents


Preface

Acknowledgments


Part I Prepare to Weight Train

Chapter 1 Weight Train to Improve Fitness

Chapter 2 Know Your Equipment and Understand Its Proper Use

Chapter 3 Success Starts Here

Chapter 4 Steps to Starting Your Program

Chapter 5 Weight Train the Correct Way

Chapter 6 Weight Training Exercises


Part II Training by the Color Zones

Chapter 7 Green Zone

Chapter 8 Blue Zone

Chapter 9 Purple Zone

Chapter 10 Yellow Zone

Chapter 11 Orange Zone

Chapter 12 Red Zone


Part III Advanced Weight Training Programs

Chapter 13 Designing Your Own Program

Chapter 14 Combining Weight Training and Aerobic Exercise

Chapter 15 Weight Training to Improve Sport Performance


Appendix A: Workout Charts for Weight Training Programs

Appendix B: Sport-Specific Weight Training Exercises


Fitness Weight Training-3rd Edition

By Thomas R. Baechle, Roger W. Earle

© 2014 Paper Book   272 pages

ISBN-13: 9781450445139

Fitness Weight Training - 3rd Edition

£15.99

Item:

Price:

Product Description

Take the guesswork out of strength training and understand the details of proper exercise technique, weight loads, and reps. The no-nonsense approach of Weight Training: Steps to Success has guided more than 200,000 readers to their strength training goals and it will do the same for you.


Combining the experience of strength and conditioning experts Thomas Baechle and Roger Earle, this guide will maximize your development with a progressive approach to weight training using either free weights or machines. Learn which exercises target which muscles and how to perform each one correctly and safely. Gain insight on how to eat smart to maximize results and follow the step-by-step directions to calculate safe training loads and design an overall training program that fits your interests and training preferences.


Whether your goal is to improve muscular endurance, build strength, increase muscle mass, tone existing muscles, or reduce body fat, Weight Training: Steps to Success will help you be successful. With more than 30 exercises, each explained and demonstrated through full-color photo sequences, along with guidance on how to approach introductory workouts and create a tailored training program, it’s no wonder this is the book that thousands will use to develop a strong, healthy, and attractive body.


See all the titles available in the Steps to Success Series.


Contents


STEP 1: Learning about Equipment and Its Proper Use

STEP 2: Mastering Stretching, Lifting, and Spotting Skills

STEP 3: Learning How to Select Exercises and Training Loads

STEP 4: Selecting Chest Exercises and Training Loads

STEP 5: Selecting Back Exercises and Training Loads

STEP 6: Selecting Shoulder Exercises and Training Loads

STEP 7: Selecting Upper Arm Exercises and Training Loads

STEP 8: Selecting Leg Exercises and Training Loads

STEP 9: Selecting Core Exercises and Training Loads

STEP 10: Selecting Total-Body Exercises and Training Loads

STEP 11: Completing Your First Workout

STEP 12: Applying Program Design Principles

STEP 13: Learning How to Manipulate Training Variables to Maximize Results

STEP 14: Designing Your Own ProgramChapter 3 Success Starts Here

Weight Training-4th Edition:  Steps to Success

By Thomas R. Baechle, Roger W. Earle

ISBN:9781450411684

© 2012 Paper Book   240 pages

Fitness Weight Training - 4th Edition: Steps to Success

£16.99

Item:

Price:

Fundamental Weight Training

By David Sandler

© 2010 Paper Book   224 pages

ISBN-13: 9780736082808


Fundamental Weight Training

£13.99

Item:

Price:

Product Description

Whether you’ve been a regular at the gym for years or are just getting started, Fitness Weight Training contains proven programs for attaining the body you want!


Expanded, enhanced, and improved, this new edition of the perennial best-selling guide provides an overview of weight training. From equipment selection to exercise technique, Fitness Weight Training has the information you need to get to work quickly, safely, and correctly.


Best of all, you will find 75 programs for muscle toning, body shaping, and pure strength training. Just determine your objective and use the color-coded six-week-long workout zones—or levels of difficulty and intensity—to achieve your goal. With more than 60 of the most effective exercises to choose from, you can tailor your routine to the time, energy, and equipment available.


Make every minute in the weight room count. Make Fitness Weight Training your workout guide and achieve your goals for training.


Contents


Preface

Acknowledgments


Part I Prepare to Weight Train

Chapter 1 Weight Train to Improve Fitness

Chapter 2 Know Your Equipment and Understand Its Proper Use

Chapter 3 Success Starts Here

Chapter 4 Steps to Starting Your Program

Chapter 5 Weight Train the Correct Way

Chapter 6 Weight Training Exercises


Part II Training by the Color Zones

Chapter 7 Green Zone

Chapter 8 Blue Zone

Chapter 9 Purple Zone

Chapter 10 Yellow Zone

Chapter 11 Orange Zone

Chapter 12 Red Zone


Part III Advanced Weight Training Programs

Chapter 13 Designing Your Own Program

Chapter 14 Combining Weight Training and Aerobic Exercise

Chapter 15 Weight Training to Improve Sport Performance


Appendix A: Workout Charts for Weight Training Programs

Appendix B: Sport-Specific Weight Training Exercises




Essentials of Strength Training and Conditioning 4th Edition With Web Resource By NSCA -National Strength & Conditioning Association

© 2016 Cloth Pass/Kycd

Book with online resource   752 pages

ISBN-13: 9781492501626


Essentials of Strength Training and Conditioning 4th Edition With Web Resource

£74.49

Item:

Price:

Product Description

Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance.


The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With Web Resource, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation.


The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features:

Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use.

Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry.

A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements.

Ten additional tests, including those for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines.

Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. The web resource provides students with lab activities in fillable form for practice and retention of information. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique.


Essentials of Strength Training and Conditioning, Fourth Edition, offers an expanded ancillary package for instructors. Instructors receive access to a 61-video collection, including the 21 videos available in the web resource, plus an additional 40 videos demonstrating resistance training exercises, plyometric exercises, and exercises using alternative modes and nontraditional implements, bringing practical content to the classroom. Working along with the instructor guide and presentation package, a test package has been added to assist instructors in evaluating students’ understanding of key concepts.


Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice.


Contents


Preface

Accessing the Lab Activities

Acknowledgments

Credits

Chapter 1. Structure and Function of Body Systems

N. Travis Triplett, PhD

Musculoskeletal System

Neuromuscular System

Cardiovascular System

Respiratory System

Conclusion

Learning Aids

Chapter 2. Biomechanics of Resistance Exercise

Jeffrey M. McBride, PhD

Skeletal Musculature

Anatomical Planes and Major Body Movements

Human Strength and Power

Sources of Resistance to Muscle Contraction

Joint Biomechanics: Concerns in Resistance Training

Conclusion

Learning Aids

Chapter 3. Bioenergetics of Exercise and Training

Trent J. Herda, PhD, and Joel T. Cramer, PhD

Essential Terminology

Biological Energy Systems

Substrate Depletion and Repletion

Bioenergetic Limiting Factors in Exercise Performance

Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise

Metabolic Specificity of Training

Conclusion

Learning Aids

Chapter 4. Endocrine Responses to Resistance Exercise

William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD

Synthesis, Storage, and Secretion of Hormones

Muscle as the Target for Hormone Interactions

Role of Receptors in Mediating Hormonal Changes

Categories of Hormones

Heavy Resistance Exercise and Hormonal Increases

Mechanisms of Hormonal Interactions

Hormonal Changes in Peripheral Blood

Adaptations in the Endocrine System

Primary Anabolic Hormones

Adrenal Hormones

Other Hormonal Considerations

Conclusion

Learning Aids

Chapter 5. Adaptations to Anaerobic Training Programs

Duncan French, PhD

Neural Adaptations

Muscular Adaptations

Connective Tissue Adaptations

Endocrine Responses and Adaptations to Anaerobic Training

Cardiovascular and Respiratory Responses to Anaerobic Exercise

Compatibility of Aerobic and Anaerobic Modes of Training

Overtraining

Detraining

Conclusion

Learning Aids

Chapter 6. Adaptations to Aerobic Endurance Training Programs

Ann Swank, PhD, and Carwyn Sharp, PhD

Acute Responses to Aerobic Exercise

Chronic Adaptations to Aerobic Exercise

Adaptations to Aerobic Endurance Training

External and Individual Factors Influencing Adaptations to Aerobic Endurance Training

Overtraining: Definition, Prevalence, Diagnosis, and Potential Markers

Conclusion

Learning Aids

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

Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD

Children

Female Athletes

Older Adults

Conclusion

Learning Aids

Chapter 8. Psychology of Athletic Preparation and Performance

Traci A. Statler, PhD, and Andrea M. DuBois, MS

Role of Sport Psychology

Ideal Performance State

Energy Management: Arousal, Anxiety and Stress

Influence of Arousal and Anxiety on Performance

Motivation

Attention and Focus

Psychological Techniques for Improved Performance

Enhancing Motor Skill Acquisition and Learning

Conclusion

Learning Aids

Chapter 9. Basic Nutrition Factors in Health

Marie Spano, MS, RD

Role of Sport Nutrition Professionals

Standard Nutrition Guidelines

Macronutrients

Vitamins

Minerals

Fluid and Electrolytes

Conclusion

Learning Aids

Chapter 10. Nutrition Strategies for Maximizing Performance

Marie Spano, MS, RD

Precompetition, During-Event, and Postcompetition Nutrition

Nutrition Strategies for Altering Body Composition

Feeding and Eating Disorders

Conclusion

Learning Aids

Chapter 11. Performance-Enhancing Substances and Methods

Bill Campbell, PhD

Types of Performance-Enhancing Substances

Hormones

Dietary Supplements

Conclusion

Learning Aids

Chapter 12. Principles of Test Selection and Administration

Michael McGuigan, PhD

Reasons for Testing

Testing Terminology

Evaluation of Test Quality

Test Selection

Test Administration

Conclusion

Learning Aids

Chapter 13. Administration, Scoring, and Interpretation of Selected Tests

Michael McGuigan, PhD

Measuring Parameters of Athletic Performance

Selected Test Protocols and Scoring Data

Statistical Evaluation of Test Data

Conclusion

Learning Aids

Chapter 14. Warm-Up and Flexibility Training

Ian Jeffreys, PhD

Warm-Up

Flexibility

Types of Stretching

Conclusion

Static Stretching Techniques

Dynamic Stretching Techniques

Learning Aids

Chapter 15. Exercise Technique for Free-Weight and Machine Training

Scott Caulfield, BS

Fundamentals of Exercise Technique

Spotting Free-Weight Exercises

Conclusion

Resistance Training Exercises

Learning Aids

Chapter 16. Exercise Technique for Alternative Modes and Nontraditional Implement Training

G. Gregory Haff, PhD, Doug Berninger, MEd, and Scott Caulfield, BS

General Guidelines

Body-Weight Training Methods

Core Stability and Balance Training Methods

Variable-Resistance Training Methods

Nontraditional Implement Training Methods

Unilateral Training

Conclusion

Alternative Modes and Nontraditional Exercises

Learning Aids

Chapter 17. Program Design for Resistance Training

Jeremy M. Sheppard, PhD, and N. Travis Triplett, PhD

Principles of Anaerobic Exercise Prescription

Step 1: Needs Analysis

Step 2: Exercise Selection

Step 3: Training Frequency

Step 4: Exercise Order

Step 5: Training Load and Repetitions

Step 6: Volume

Step 7: Rest Periods

Conclusion

Learning Aids

Chapter 18. Program Design and Technique for Plyometric Training

David H. Potach, PT, and Donald A. Chu, PhD, PT

Plyometric Mechanics and Physiology

Design of Plyometric Training Programs

Age Considerations

Plyometrics and Other Forms of Exercise

Safety Considerations

Conclusion

Plyometric Drills

Learning Aids

Chapter 19. Program Design and Technique for Speed and Agility Training

Brad H. DeWeese, EdD, and Sophia Nimphius, PhD

Speed and Agility Mechanics

Neurophysiological Basis for Speed

Running Speed

Agility Performance and Change-of-Direction Ability

Methods of Developing Speed

Methods of Developing Agility

Program Design

Speed Development Strategies

Agility Development Strategies

Conclusion

Speed and Agility Drills

Learning Aids

Chapter 20. Program Design and Technique for Aerobic Endurance Training

Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD

Factors Related to Aerobic Endurance Performance

Designing an Aerobic Endurance Program

Types of Aerobic Endurance Training Programs

Application of Program Design to Training Seasons

Special Issues Related to Aerobic Endurance Training

Conclusion

Aerobic Endurance Training Exercises

Learning Aids

Chapter 21. Periodization

G. Gregory Haff, PhD

Central Concepts Related to Periodization

Periodization Hierarchy

Periodization Periods

Applying Sport Seasons to the Periodization Periods

Undulating Versus Linear Periodization Models

Example of an Annual Training Plan

Conclusion

Learning Aids

Chapter 22. Rehabilitation and Reconditioning

David H. Potach, PT, and Terry L. Grindstaff, DPT

Types of Injury

Tissue Healing

Rehabilitation and Reconditioning Strategies

Program Design

Reducing Risk of Injury and Reinjury

Conclusion

Learning Aids

Chapter 23. Facility Design, Layout, and Organization

Andrea Hudy, MA

General Aspects of New Facility Design

Existing Strength and Conditioning Facilities

Assessing Athletic Program Needs

Designing the Strength and Conditioning Facility

Arranging Equipment in the Strength and Conditioning Facility

Maintaining and Cleaning Surfaces and Equipment

Conclusion

Learning Aids

Chapter 24. Facility Policies, Procedures, and Legal Issues

Traci Statler, PhD, and Victor Brown, MS

Mission Statement and Program Goals

Legal and Ethical Issues

Staff Policies and Activities

Facility Administration

Emergency Planning and Response

Conclusion




ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Exercise Technique Manual for Resistance Training-3rd Edition With Online Video

By NSCA -National Strength & Conditioning Association

Paper w/Pass or Keycode

ISBN-13: 9781492506928

Exercise Technique Manual for Resistance Training-3rd Edition With Online Video

£61.49

Item:

Price:

Product Description

Created by the National Strength and Conditioning Association (NSCA), Exercise Technique Manual for Resistance Training, Third Edition With Online Video, is a practical resource for current and aspiring strength and conditioning professionals and personal trainers. With unmatched visual demonstration of a variety of free weight and machine exercises, the text is a valuable tool for those preparing for NSCA certification and for others who design programs for athletes and clients of all ages and fitness levels.


The fully updated, full-color reference explains 70 resistance training exercises with step-by-step instructions, photos, and online video demonstrations. The third edition contains several new features:


    Online video for each resistance training exercise, which demonstrates proper technique and highlights common errors in technique

    Expanded coverage from 57 to 70 exercises (54 free weight and 16 machine exercises), with many exercises greatly revised

    A special section on alternative modes and nontraditional implements, including kettlebell exercises


Exercise Technique Manual for Resistance Training, Third Edition With Online Video, is organized by body region, including total body, lower body, upper body, and core, and focuses on specific resistance training exercises that pertain to each region. Every chapter contains a table that describes each exercise’s concentric action, predominant muscle groups, and muscles involved, enabling readers to understand the impact of the exercises on each body region. To reinforce fundamental techniques, the text includes guidelines related to general safety, tips for breathing and spotting, preparatory body position, and weight belt recommendations.


Exercises are explained through sequential instructions and photos to ensure that readers will learn the safest and most effective technique. Accompanying checklists identify the correct grip, stance, body position, and range of motion for each exercise. Online videos demonstrate proper technique as well as common errors so that users can recognize incorrect techniques and make appropriate adjustments. These videos are an invaluable resource and visual aid for learning correct technique—in the strength and conditioning facility and in the classroom—and are available at www.HumanKinetics.com/ExerciseTechniqueManualForResistanceTraining.


With the inclusion of additional exercises as well as online video demonstrations, Exercise Technique Manual for Resistance Training, Third Edition With Online Video, is the most authoritative and current resource in teaching safe and effective resistance exercise techniques.


Contents


Preface

Accessing the Online Video

Introduction


Part I. Total Body

Power and Explosive Exercises

    1.1 Power Snatch

    1.2 Hang Power Snatch

    1.3 One-Arm Dumbbell Snatch

    1.4 Muscle Snatch

    1.5 Power Clean

    1.6 Hang Power Clean

    1.7 Dumbbell Hang Power Clean

    1.8 Push Press

    1.9 Push Jerk

    1.10 Split Jerk


Part II. Lower Body

Hip and Thigh (Multijoint) Exercises

    2.1 Front Squat

    2.2 Back Squat

    2.3 Romanian Deadlift

    2.4 Deadlift

    2.5 Hip Sled (Machine)

    2.6 Seated Leg Press (Machine)

    2.7 Step-Up

    2.8 Forward Step Lunge

    2.9 Glute Ham Raise

Hip and Thigh (Single-Joint) Exercises

    2.10 Stiff-Leg Deadlift

    2.11 Good Morning

    2.12 Leg (Knee) Extension (Machine)

    2.13 Seated Leg (Knee) Curl (Machine)

Calf (Single-Joint) Exercises

    2.14 Seated Calf (Heel) Raise (Machine)

    2.15 Standing Calf (Heel) Raise (Machine)


Part III. Upper Body

Chest (Multijoint) Exercises

    3.1 Flat Barbell Bench Press

    3.2 Incline Barbell Bench Press

    3.3 Flat Dumbbell Bench Press

    3.4 Incline Dumbbell Bench Press

    3.5 Vertical Chest Press (Machine)

Chest (Single-Joint) Exercises

    3.6 Pec Deck (Machine)

    3.7 Flat Dumbbell Fly

    3.8 Cable Crossover (Machine)

Back (Multijoint) Exercises

    3.9 Lat Pulldown (Machine)

    3.10 Bent-Over Row

    3.11 One-Arm Dumbbell Row

    3.12 Low-Pulley Seated Row (Machine)

    3.13 Seated Row (Machine)

    3.14 Face Pull (Machine)

Shoulder (Multijoint) Exercises

    3.15 Shoulder Press (Machine)

    3.16 Seated Barbell Shoulder Press

    3.17 Seated Dumbbell Shoulder Press

    3.18 Upright Row

Shoulder (Single-Joint) Exercises

    3.19 Lateral Shoulder Raise

    3.20 Bent-Over Lateral Raise

Biceps (Single-Joint) Exercises

    3.21 Barbell Biceps Curl

    3.22 Hammer Curl

Triceps (Single-Joint) Exercises

    3.23 Lying Barbell Triceps Extension

    3.24 Triceps Pushdown (Machine)

Forearm (Single-Joint) Exercises

    3.25 Wrist Curl

    3.26 Wrist Extension


Part IV. Core

Core Exercises

    4.1 Bent-Knee Sit-Up

    4.2 Abdominal Crunch

    4.3 Front Plank

    4.4 Side Plank

    4.5 Stability Ball Rollout

    4.6 Stability Ball Pike

    4.7 Stability Ball Jackknife

    4.8 Abdominal Crunch (Machine)

    4.9 Stability Ball Abdominal Crunch

    4.10 Stability Ball Reverse Back Extension


Part V. Alternative Modes and Nontraditional Implements

Exercises Using Alternative Modes and Nontraditional Implements

    5.1 Two-Arm Kettlebell Swing

    5.2 Single-Leg Squat

    5.3 Single-Leg Kettlebell Romanian Deadlift

    5.4 Turkish Get-Up

    5.5 One-Arm Kettlebell Clean

    5.6 One-Arm Kettlebell Press

    5.7 Kettlebell Front Squat

    5.8 Stability Ball Bridge to Curl

    5.9 Dumbbell Renegade Row


About the NSCA


Audiences


Applied reference for those preparing for a National Strength and Conditioning Association (NSCA) certification exam or for coaches, strength and conditioning professionals, personal trainers, and health and fitness instructors. Supplemental text and visual guide for college or university faculty who teach resistance training courses in strength and conditioning and personal training programs.






 

 

 


 



 

  




Maximum Interval Training

By John Cissik, Jay Dawes

© 2015 Paper Book  368 pages

ISBN-13: 9781492500230



Maximum Interval Training

£18.99

Item:

Price:

Product Description

Are you ready to challenge yourself, and turn up the intensity of your workouts? Are you ready for a proven program that burns fat, increases muscle, and sculpts the physique you’ve always wanted? If so, then Maximum Interval Training is for you!


Maximum Interval Training combines high-intensity exercises and nontraditional equipment with a variety of modalities and training options to stimulate muscle growth, avoid plateaus, and produce results.


You’ll find step-by-step instructions, expert advice, and photo depictions of 147 exercises as well as ready-to-use programs for power, strength, endurance, quickness, agility, tactical training, and total-body conditioning. But rest assured that it won’t be more of the same. You’ll test your limits with a regimen of sprints, medicine balls, heavy ropes, kettlebells, sandbags, body-weight exercises, and suspension training.


Train with maximum intensity for maximum results!


Contents


Part I Maximum Interval Conditioning

Chapter 1 Advantages of Maximum Interval Training

Chapter 2 Equipment Options and Safety Considerations


Part II Maximum Interval Exercises

Chapter 3 Body-Weight Training

Chapter 4 Sprinting

Chapter 5 Medicine Balls

Chapter 6 Heavy Ropes

Chapter 7 Suspension Training

Chapter 8 Kettlebells

Chapter 9 Sandbags

Chapter 10 Other Training Formats


Part III Design of Maximum Interval Programs

Chapter 11 Testing Considerations and Variables

Chapter 12 Protocols for Measuring Fitness and Performance Parameters

Chapter 13 Interpreting Results and Setting Goals

Chapter 14 Creating a Personalized Program

Chapter 15 Using Periodization to Push Performance to the Next Level


Part IV Maximum Interval Performance Programs

Chapter 16 Power and Strength

Chapter 17 Explosiveness

Chapter 18 Endurance

Chapter 19 Quickness and Agility

Chapter 20 Tactical Training

Chapter 21 Total-Body Conditioning

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

 Delavier’s Core Training Anatomy is your guide for increasing core strength, stability, flexibility, and tone.


Whether you’re just beginning your routine or looking to enhance an existing conditioning program, Delavier’s Core Training Anatomy presents the most effective exercises and workouts for the results you want. It’s all here, and all in the stunning detail that only Frédéric Delavier can provide.


With 460 full-color photos and illustrations, you’ll go inside over 100 exercises and 60 programs to see how muscles interact with surrounding joints and skeletal structures. You’ll learn how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.


Delavier’s Core Training Anatomy includes proven programming for sculpting your abs, reducing fat, improving cardiovascular health, and relieving low back discomfort. Targeted routines are presented for optimal training and performance in more than 20 sports, including running, cycling, basketball, soccer, and golf.


The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publications, Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2 million copies.






Contents


Introduction

PART 1

20 Steps to Creating the Perfect Core Workout Program

1. Set your goals

2. How many workouts should you do each week?

3. On which days of the week should you exercise?

4. Should you exercise once or twice per day?

5. What time of day should you exercise?

6. How many sets should you do?

7. Be flexible and adaptable

8. How many exercises should you do for each muscle?

9. When should you change exercises?

10. How many repetitions should you do per set?

11. How quickly should you perform repetitions?

12. Adjust range of motion in the exercises

13. How long should a workout last?

14. How much rest time should you take between sets?

15. Determine the most appropriate weight for each exercise

16. When should you increase the weight?

17. Determine rest time between exercises

18. Learn to choose exercises that work for you

19. Know when to change your workout program

20. Taking a vacation?

Keep a Workout Notebook

Making Progress


PART 2

Increase the Visibility of Your Abs

Exercising Your Abs for a Smaller Waist

Intensity First!

Diet as a Way to Slim Your Waist

Diet Plus Workout Synergy

Improving the Effectiveness of Your Diet

Role of Supplements

BCAAs for Losing Belly Fat

Calcium: The Anti-Belly Fat Mineral


PART 3

Basic Exercises to Sculpt Your Abs


Anatomical Considerations

Beware of Fake Abdominal Exercises!

If You Have an Inguinal, Femoral, or Abdominal Hernia

Rectus Abdominis Exercises

Crunch

Lying Leg Raise

Seated Leg Raise

Oblique Exercises

Apollo’s Belt

Twisting Crunch

Side Crunch

Stability Exercises

Static Stability, Back Against Wall

Plank

Breathing Exercises to Improve Athletic Performance

Lying Rib Cage Expansion With a Weight

Diaphragm Contraction

Stretching the Abdominal Muscles

On a Stability Ball

Stretching the Hip Flexors

Tilting of the Pelvis

Abdominal–Lumbar Balance

Lunge

Stretching the Low Back

Preventing Low Back Pain

Relaxation Stretch on a Stability Ball

Hanging From a Pull-Up Bar


PART 4

Advanced Exercises and Techniques


Three Difficulties of Abdominal Work

How to Isolate Upper Abdominal Work From Lower Abdominal Work

Why Are the Lower Abdominal Muscles So Hard to Develop?

1. It is difficult to recruit that part of the muscle

2. Lower abs lack strength

3. It is difficult to isolate the lower part

4. Lower abs are not robust

5. Many exercises are inappropriate

Three Zones of Attack for Total Development

Relative Importance of Each Zone

Getting a Head Start on Recovery

Exercises for the Upper Abdominal Muscles

Double Crunch

Sit-Up

Exercises for the Lower Abdominal Muscles

Pelvic Tilt on the Pull-Up Bar

Leg Lift

Hanging Leg Raise

Exercises for the Obliques

Hanging Leg Raise to the Side

Lying Twist


PART 5

Exercises Using Machines and Accessories


Purpose of Home Equipment

Professional Machines

Exercises for the Upper Abdominal Muscles

Machine Crunch

Swiss Ball Crunch

Rocking Machine Crunch

Standing Cable Crunch

Exercises for the Lower Abdominal Muscles

Ab Coaster

Exercises for the Obliques

Cable Twist (Machine or Resistance Band)

Side Bend


PART 6

Workout Programs for Abdominal and Core Muscles


Six-Pack Programs

Beginning Programs

Advanced Programs

Very Advanced Programs

At-Home Programs Using Accessories

Programs Using Equipment in a Gym

Programs to Reduce Belly Fat

Programs to Reduce Love Handles

Programs to Highlight Apollo’s Belt

Programs for Well-Being

Programs for Cardiovascular Health

Programs to Relax Your Back Before Sleep

Programs to Help Protect Your Lumbar Spine

Programs to Help With Bloating and Other Digestive Problems

Sport-Specific Core Programs

Phase 1: Basic Muscle Conditioning

Phase 2: Circuit Training

Phase 3: Improving Overall Physical Qualities

Phase 4: Sport-Specific Training




 

 

 


 



 

  




 Delavier's Core Training Anatomy

By Frederic Delavier, Michael Gundill

© 2012 Paper Book   144 pages

ISBN-13: 9781450413992

Delavier's Core Training Anatomy

£15.99

Item:

Price:

 Kettlebell Training

By Steve Cotter

© 2014 Paper Book   224 pages

ISBN-13: 9781450430111


Kettlebell Training

£15.99

Item:

Price:

Product Description

 Millions have experienced the benefits of the kettlebell, the ultimate training tool for fat loss, strength, stamina, and coordination. Effective and inexpensive, kettlebells are a training staple for top athletes and trainers around the world. Now, it’s your turn to see the impact and feel the results.


Kettlebell Training is an easy-to-use, no-nonsense guide that will get you started setting goals, assessing fitness, and selecting exercises. You’ll learn how to exercise safely and efficiently to maximize results. Each of the 95 exercises is accompanied by step-by-step instruction, detailed photo sequences, and training tips—instantly accessible and perfect for at home or in the gym.


Author Steve Cotter, a renowned kettlebell expert, martial artist, and certified strength and conditioning specialist, has trained elite athletes, professional football teams, Navy SEALs, and members of the U.S. Marine Corps. He has provided instruction to other kettlebell trainers in more than 40 countries, and now he is making this expertise available to you.


More than exercises, Kettlebell Training contains proven programs that will produce results. You’ll learn how to create a routine based on your individual needs, goals, and schedule. Or simply follow the sample fitness, strength, and conditioning programs or one of the sport-specific routines, such as football, soccer, mixed martial arts, or tennis. Whether you are training for performance, appearance, or general fitness, Kettlebell Training has the exercises, programs, and advice you need for the results you want. It’s a complete guide that you’ll turn to again and again.


Contents


Foreword

Acknowledgments

Introduction


Chapter 1. The Kettlebell Advantage

Chapter 2. Getting Started With Kettlebells

Chapter 3. Exercise Principles

Chapter 4. Setting Goals, Assessing Fitness, and Training Safely

Chapter 5. Warming Up and Cooling Down

Chapter 6. Basic Exercises

Chapter 7. Intermediate Exercises

Chapter 8. Advanced Exercises

Chapter 9. Creating a Customized Training Program

Chapter 10. Sport-Specific Training Programs


ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Book with online resource   224 pages Available in April 2016!

Product Description

Your demands are simple enough. You want a straightforward, no-nonsense strength and conditioning program that fits into your schedule and results in a healthy, lean, and defined physique that will get you noticed. You're willing to put in the work, but you want to see results. Now you can.


In A Man's Guide to Muscle and Strength, renowned personal trainer Stephen Cabral provides you with proven, step-by-step programs that will transform your body. Choose from nine six-week programs designed to increase strength, power, agility, muscle mass, and total-body conditioning. Best of all, each program can be customized to fit your schedule, your life, and your goals.


Work out at home or in the gym with over 140 of the most effective strength building and body shaping exercises. Packed with detailed instruction, more than 300 technique photos, equipment variations, safety considerations, and the latest nutrition advice, A Man's Guide to Muscle and Strength provides you with everything that you need to sculpt the physique you've always desired.


Contents


Chapter 1: Top 10 Training Rules You Need to Live By

Chapter 2: Nutrition and Nutrient Timing

Chapter 3: The Death of Long, Slow Cardio

Chapter 4: How to Get Started

Chapter 5: Starter Workout Program 1

Chapter 6: Starter Workout Program 2

Chapter 7: Strength Training Six-Week Workout Program

Chapter 8: Core Power Six-Week Workout Program

Chapter 9: Strength and Power Training Six-Week Workout Program

Chapter 10: The Hard Gainers Workout

Chapter 11: Functional Training Six-Week Workout Program

Chapter 12: Upper-Body Six-Week Workout Program

Chapter 13: Body-Weight Training Six-Week Workout Program

Chapter 14: Continue What You’ve Started

A Man's Guide to Muscle and Strength

By Stephen Cabral

© 2012 Paper Book   288 pages

ISBN-13: 9781450402200

A Man's Guide to Muscle and Strength

£15.99

Item:

Price:

 A Woman's Guide to Muscle and Strength

By Irene Lewis-McCormick

© 2012 Paper Book   224 pages

ISBN-13: 9780736090353


Woman's Guide to Muscle and Strength, A

£15.99

Item:

Price:

Product Description

If you’re looking for a guide to strength training that addresses your needs—not your boyfriend’s or husband’s—then look no further! A Woman’s Guide to Muscle and Strength is created for women, by a woman. Designed to target the unique ways your body works and reacts to exercises, this resource will produce the lean and well-toned physique that you seek.


Nationally recognized and sought-after personal trainer Irene Lewis-McCormick has packed over 100 of the top exercises for women into this single resource. As a featured writer for popular publications such as Shape and More magazines, Lewis-McCormick makes it easy for women of all ages and abilities to transform their bodies, and she does so by providing progressive training programs while putting common training myths to rest. From free weights and TRX suspension training to foam rollers and exercise balls, this book has the workouts to fit your plan.


Whether you’re looking for a complete body transformation or simply looking for an easy way to gain strength and definition, A Woman’s Guide to Muscle and Strength is your guide to the strong, sexy, and toned body you want.


Contents


Exercise Finder

Acknowledgments


Part I Basics of Strength Training for Women

Chapter 1 Strength Training and the Female Body

Chapter 2 Myths and Pitfalls of Strength Training

Chapter 3 Essentials of Excellent Strength Training


Part II Strength Training Exercises for Women

Chapter 4 Warming Up and Cooling Down

Chapter 5 Training the Upper Body

Chapter 6 Training the Lower Body

Chapter 7 Training the Core


Part III Strength Training Programs for Women

Chapter 8 Starting a Strength Training Program

Chapter 9 Developing a Workout

Chapter 10 Beginner and Intermediate Strength Programs

Chapter 11 Advanced and Endurance Strength Programs



ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

 Delavier’s Women’s Strength Training Anatomy Workouts delivers the exercises, programming, and advice you need for the results you want. Based on the anatomical features unique to women, this new guide sets the standard for women’s strength training.


290 full-color illustrations allow you to see inside 157 exercises and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes.


Step-by-step instructions work in tandem with the anatomical illustrations to ensure understanding of maximizing the efficiency of each exercise. You’ll see how muscles interact with surrounding joints and skeletal structures and learn how variations of movements can isolate specific muscles and achieve targeted results.


Delavier’s Women’s Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you’re beginning a program or enhancing an existing routine, working out at home or at the gym, it’s all here and all in the stunning detail that only Frédéric Delavier can provide.


The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier has written for Le Monde du Muscle, Men’s Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2.5 million copies.


Contents

Introduction

Part I Developing Your Own Training Program

Part II The Exercises

Part III The Programs

Delavier's Women's Strength Training Anatomy Workouts

By Frederic Delavier, Michael Gundill

© 2015 Paper Book   360 pages

ISBN-13: 9781450466035

A Man's Guide to Muscle and Strength

£15.99

Item:

Price:

 Training for Speed, Agility, and Quickness-3rd Edition

By Vance A. Ferrigno Lee E. Brown

© 2015 Paper w/Pass or Keycode Book with online resource   312 pages

ISBN-13: 9781450468701

Woman's Guide to Muscle and Strength, A

£18.49

Item:

Price:

Product Description

 Today’s athletes are bigger, stronger, faster, and more agile than ever before. Exhibiting a combination of power, speed, and quickness, they’ve raised the bar on performance, competition, and training. Training for Speed, Agility, and Quickness is the complete workout guide you need in order to perform a step ahead of the competition.


With this total training package, you’ll have exclusive online access to a video library of the most effective drills and exercises for developing movement skills, and you’ll see how to perform key tests and execute the best and most complex drills from the book. Sample training programs are included for these sports:


    Baseball and softball

    Football and rugby

    Basketball and netball

    Combat sports

    Track and field

    Soccer

    Lacrosse

    Tennis and Badminton

    Racquetball and squash


The top sport and conditioning experts present the best information on testing, techniques, drills, and training programs to maximize athletes’ movement capabilities. The book includes 262 drills and proven assessments for customizing programs and tracking progress.


If you’re serious about elevating your performance, Training for Speed, Agility, and Quickness is a must have.


PLEASE NOTE: This is not an official book from SAQ™ INTERNATIONAL. For details of books including ‘SAQ™ Soccer’, and SAQ™ Rugby’ and official SAQ™ Resources visit www.saqinternational.com.


Contents


Part I Training Essentials


Chapter 1 How the Training Works

Chapter 2 Athlete Assessment

Chapter 3 Incorporating Mental Training

Chapter 4 Speed Training

Chapter 5 Agility Training

Chapter 6 Quickness and Reaction Time Training


Part II Training Programs


Chapter 7 Developing a Customized Program

Chapter 8 Baseball and Softball

Chapter 9 Football and Rugby

Chapter 10 Basketball and Netball

Chapter 11 Combat Sports

Chapter 12 Track and Field

Chapter 13 Soccer

Chapter 14 Lacrosse

Chapter 15 Tennis and Badminton

Chapter 16 Racquetball and Squash


 

Audiences


A conditioning and training guide for players of all sports, strength and conditioning enthusiasts, athletic trainers, conditioning coaches, personal trainers, and parents of athletes



ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

 No fads, gimmicks, or miracle claims. Just science-based programming, sensible strategies, and the results you desire.  In Strength Training for Fat Loss, Nick Tumminello, renowned trainer and innovator in the field of human performance, explains how to use the 3 Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism, maximize fat loss, and maintain muscle.


Inside you’ll find these features:



Whether you’re a beginner looking for a step-by-step guide to fat loss or a seasoned fitness professional looking for new exercises to spice up existing routines, Strength Training for Fat Loss is the safe program that produces results.


Contents


Contents

Preface

Acknowledgments


Chapter 1 Benefits of Fat Loss

Chapter 2 Strength Training and Fat Loss

Chapter 3 Nutrition for Fat Loss

Chapter 4 Circuits

Chapter 5 Combinations

Chapter 6 Complexes

Chapter 7 Body-Weight Training

Chapter 8 Warm-Ups and Cool-Downs for Fat Loss

Chapter 9 Fat-Loss Workouts

Chapter 10 Fat-Loss Training for Life

 Strength Training for Fat Loss

By Nick Tumminello

© 2014 Paper Book   280 pages

ISBN-13: 9781450432078

Strength Training for Fat Loss

£15.99

Item:

Price:

Periodization Training for Sports-3rd Edition

By Tudor Bompa, Carlo Buzzichelli

© 2015 Paper Book   368 pages

ISBN-13: 9781450469432

Periodization Training for Sports-3rd Edition

£17.99

Item:

Price:

Product Description

Sport conditioning has advanced tremendously since the era when a “no pain, no gain” philosophy guided the training regimens of athletes. Dr. Tudor Bompa pioneered most of these breakthroughs, proving long ago that it's not only how much and how hard an athlete works but also when and what work is done that determine an athlete's conditioning level. Periodization Training for Sports goes beyond the simple application of bodybuilding or powerlifting programs to build strength in athletes.


In this new edition of Periodization Training for Sports, Bompa teams with strength and conditioning expert Carlo Buzzichelli to demonstrate how to use periodized workouts to peak at optimal times by manipulating strength training variables through six training phases (anatomical adaptation, hypertrophy, maximum strength, conversion to specific strength, maintenance, and tapering) and integrating them with energy system training and nutrition strategies. Coaches and athletes in 35 sports have at their fingertips a proven program that is sure to produce the best results. No more guessing about preseason conditioning, in-season workloads, or rest and recovery periods; now it's simply a matter of identifying and implementing the information in this book.


Presented with plenty of ready-made training schedules, Periodization Training for Sports is your best conditioning planner if you want to know what works, why it works, and when it works in the training room and on the practice field. Get in better shape next season and reap the benefits of smarter workouts in competition. Own what will be considered the bible of strength training for sport of the next decade.



Contents


Preface


Part I Foundations of Strength Training


Chapter 1 Strength, Power, and Muscular Endurance in Sports

Chapter 2 Neuromuscular Response to Strength Training

Chapter 3 Training Strength and Energy Systems

Chapter 4 Fatigue, Muscle Soreness, and Recovery

Chapter 5 Periodization as Planning and Programming of Sport Training

Chapter 6 Principles of Strength Training for Sports


Part II   Program Design


Chapter 7 Manipulation of Training Variables

Chapter 8 Sport Nutrition

Chapter 9 Microcycle Short-Term Plan

Chapter 10 Annual Plan


Part III  Periodization of Strength


Chapter 11 Phase 1

Chapter 12 Phase 2

Chapter 13 Phase 3

Chapter 14 Phase 4

Chapter 15 Phases 5 and 6



ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

 Maximum results with minimal equipment.


Dumbbells have always been a strength training staple because of their versatility, affordability, and effectiveness. With the enormous popularity of all-in-one, adjustable versions, dumbbells have solidified their standing as the must-have muscle building tools. Now comes the one authoritative guide to using dumbbells to achieve the results you want.


Developed by renowned strength and conditioning coach Allen Hedrick, Dumbbell Training features the most effective dumbbell exercises for increasing strength, power, and muscle mass. Targeting the core, upper body, lower body, and total body, the more than 81 exercises are accompanied by step-by-step instructions, common errors and corrections, and safety considerations. Expert insights, variations, and training tips further explain how to isolate muscles, increase range of motion, and stimulate stabilizing muscles to protect joints.


More than just exercises, Dumbbell Training includes workouts and programs proven to add muscle mass and definition and enhance sport performance. You’ll find 33 programs for increasing power, speed, agility, and balance for athletes in 11 popular sports: basketball, cycling, ice hockey, skiing, soccer, softball, speed skating, swimming, track, volleyball, and wrestling. It’s all here and ready to use.


At the gym, home, or on the road, Dumbbell Training is a targeted approach to improving strength, power, musculature, and performance. If you own dumbbells, this book is a must-own.


Contents


Introduction


Part I Training With Dumbbells

Chapter 1 Benefits of Training With Dumbbells

Chapter 2 Designing a Program

Chapter 3 Incorporating Dumbbells Into an Existing Program


Part II Exercises

Chapter 4 Upper Body

Chapter 5 Lower Body

Chapter 6 Core

Chapter 7 Total Body


Part III Programming

Chapter 8 Training for Increased Muscle Size

Chapter 9 Training for Increased Power

Chapter 10 Training for Power Sports

Chapter 11 Training for Speed Sports

Chapter 12 Training for Agility and Balance Sports

 Dumbbell Training

By Allen Hedrick

© 2014 Paper Book   224 pages

ISBN-13: 9781450444583

Dumbbell Training

£15.99

Item:

Price:

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Bodyweight Strength Training Anatomy

By Bret Contreras

© 2014 Paper Book   224 pages

ISBN-13: 9781450429290

Bodyweight Strength Training Anatomy

£15.99

Item:

Price:

Product Description

Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.


Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.


In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons.


Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you’ll refer to again and again.



Contents


Preface

Acknowledgments


Chapter 1 The Bodyweight Challenge

Chapter 2 Arms

Chapter 3 Neck and Shoulders

Chapter 4 Chest

Chapter 5 Core

Chapter 6 Back

Chapter 7 Thighs

Chapter 8 Glutes

Chapter 9 Calves

Chapter 10 Whole Body

Chapter 11 Planning Your Program




ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

You’ve put in the time, effort, and sweat to build a solid foundation, but you want more—more muscle mass, strength, and definition. Look no further. Serious Strength Training will bring your workouts and results to the next level.


Tudor Bompa (the world’s foremost expert on optimal schedules for training), Mauro Di Pasquale (a leading authority on nutrition for strength training), and former bodybuilder Lorenzo Cornacchia have again teamed up to bring you the latest, greatest, and most effective exercises and programs for hard-core strength.


Featuring solid scientific principles and the latest research, Serious Strength Training provides the blueprint for increasing muscle mass and achieving strength gains you might not have thought possible. Follow the general programs or tailor one to your special needs through manipulation of the six training phases—anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition—and proper application of the individual metabolic profile.


Serious Strength Training is essential reading if you want to lift in the big leagues. Choosing from 67 muscle-stimulating exercises and detailed dietary plans, make it your guide to the greatest training you’ve ever done.


Contents

Preface


Part I Science of Strength Training

Chapter 1 Adapting to the Training Stimulus

Chapter 2 Understanding the Periodization System

Chapter 3 Designing the Perfect Program

Chapter 4 Accelerating Muscle Recovery


Part II Maximizing Nutrition for Muscle Growth

Chapter 5 Nutrition and the Metabolic Diet

Chapter 6 Good and Bad Fats

Chapter 7 Implementing the Metabolic Diet Plan

Chapter 8 Using Nutritional Supplements


Part III Maximum Stimulation Exercises

Chapter 9 Choosing the Best Exercises

Chapter 10 Lower-Body Exercises

Chapter 11 Upper-Body Exercises


Part IV Six Phases of Training

Chapter 12 Anatomical Adaptation (AA)

Chapter 13 Hypertrophy (H)

Chapter 14 Mixed Training (M)

Chapter 15 Maximum Strength (MxS)

Chapter 16 Muscle Definition (MD)

Chapter 17 Transition (T)


Appendix A: Understanding Food Labels

Appendix B: Nutrition for Maximizing the Anabolic Effects of Exercise

Appendix C: Maximum Lift Based on Repetition

Appendix D: Maximum Weight Chart


 Serious Strength Training-3rd Edition

By Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia

© 2013 Paper Book  368 pages

ISBN-13: 9781450422444

Serious Strength Training-3rd Edition

£15.99

Item:

Price:

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

 The Strength Training Anatomy Workout II

By Frederic Delavier, Michael Gundill

© 2012 Paper Book   352 pages

ISBN-13: 9781450419895

The Strength Training Anatomy Workout II

£17.99

Item:

Price:

Product Description

 The anatomy of strength, size, and definition!


Over 1 million readers have turned to Strength Training Anatomy for the most effective exercises in strength training. Now put those exercises to work for you with The Strength Training Anatomy Workout II.


Over 500 full-color photos and 485 full-color illustrations allow you to go inside 60 exercises, 19 stretches, and 9 programmed workouts to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.


The Strength Training Anatomy Workout II is your guide to serious muscle development. Inside you’ll learn the best exercises for building up and strengthening each muscle; how to determine weights, repetitions, and frequency; and strategies for accelerating recovery.


The Strength Training Anatomy Workout II includes proven programming for adding lean muscle mass, improving strength, and increasing power. Targeted workouts allow you to focus on specific muscle groups such as the chest, biceps, triceps, quads, and core. It’s all here and in all the stunning detail that only Frédéric Delavier can provide!


The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publication, Strength Training Anatomy, has sold more than 1 million copies.


Contents

Introduction


PART 1

NEW GOALS TO HELP YOU KEEP GROWING

Five Factors That Stimulate Muscle Growth

Free Weights or Machines: How to Make the Right Choice

Compound or Isolation Exercises?

How Can You Strengthen a Weak Area?

Changing Motor Behavior

Advanced Techniques for Increasing the Intensity

TNT for Explosive Muscle Growth

Adjusting the Speed of Your Repetitions

The Best Bodybuilders Train Explosively

A Physiological Dilemma: Should You Slow Down the Negative Phase?

When the Negative Phase Is Not Accentuated

Potentiation

Continuous Tension or Full Range of Motion?

Burn

Manipulate Your Genetics Using Sets of 100 Reps

How to Improve Your Mind–Muscle Connection

Recovery: An Increasingly Limiting Factor

Muscle Soreness

Learn to Manage Your Ability to Recover

Strategies to Accelerate Recovery

Segmenting Muscles So You Can Dominate Them

Dealing With Injuries

Optimizing Your Strength by Holding Your Breath

Paying Attention to Head Position

Protective Equipment


PART 2

EXERCISES FOR THE MAIN MUSCLE GROUPS

Get Bigger Shoulders

Shoulder Exercises

Develop a Complete Back

Back Exercises

Latissimus Dorsi Exercises

Do Not Neglect the Infraspinatus

Infraspinatus Exercises

Build Impressive Trapezius Muscles

Trapezius Exercises

Develop Strong Lumbar Muscles to Protect Your Back

Exercises for the Lumbar Region

Create Balance in Your Chest

Chest Exercises

Build Your Biceps Quickly

Biceps Exercises

Attain More Developed Forearms

Forearm Exercises

Develop Impressive Triceps

Triceps Exercises

Take Steps Toward Massive Quadriceps

Quadriceps Exercises

Bring Your Hamstrings up to Speed

Hamstring Exercises

Develop the Calves Evenly

Calf Exercises

Chisel Your Abdominal Muscles

Abdominal Exercises


PART 3

WORKOUT PROGRAMS

Beginner Program for Putting on Muscle Quickly—2 Days per Week

Beginner Program for Putting on Muscle Quickly—3 Days per Week

Advanced Program—4 Days per Week

Advanced Program—5 Days per Week

Programs for Building Up Weak Areas


 

 

 


 

Purchase

 


 

USD   NZD   GBP   CAN   EUR   AUS

Regular Price: £17.99

Quantity:  


Related Products:

Women's Strength Training Anatomy  £16.99

Strength Training Anatomy-3rd Edition  £13.99

The Strength Training Anatomy Workout  £15.99

Delavier's Stretching Anatomy  £16.99

Delavier's Sculpting Anatomy for Women  £16.99

Delavier's Mixed Martial Arts Anatomy  £18.99

Delavier's Women's Strength Training Anatomy Workouts  £15.99

Delavier's Women's Strength Training Anatomy Workouts eBook  £13.33

Delavier's Anatomy for Bigger, Stronger Arms  £18.99

Delavier's Core Training Anatomy  £15.99

 

  



 

More to Explore

 


 

Articles and Links

Frederic Delavier Books

The five factors that stimulate muscle growth


 

  


 

  





Product Description

Over one million readers have turned to Strength Training Anatomy for strength training’s most effective exercises. Now put those exercises to work for you with The Strength Training Anatomy Workout.


The Strength Training Anatomy Workout is your guide to creating the body and the results you want. Strengthen arms and legs; increase muscle mass; sculpt chest, back, and core; firm glutes; increase hip flexibility . . . it’s all here, and all in the stunning detail that only Frédéric Delavier can provide!


Over 150 full-color illustrations allow you to get inside more than 200 exercises and 50 workouts to see how muscles interact with surrounding joints and skeletal structures. You’ll also discover how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.


The Strength Training Anatomy Workout includes proven programming for strength, power, bodybuilding, and toning that can be used in a gym or at home. You’ll find targeted conditioning routines for optimal performance in more than 30 sports, including basketball, football, soccer, track and field, and golf.


Former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publication, Strength Training Anatomy, has sold more than one million copies.




Contents


Introduction:

Advantages of Working Out at Home

Practical Aspects of Exercising at Home

Why Working Out at Home Is the Right Choice


Part 1:

Develop Your Weight Training Program

Equipment

Diversify Resistance for Maximum Effectiveness

How a Muscle Gains Strength

Mechanisms of Muscle Enlargement

How Muscles Increase Their Endurance

Contraindications to Weight Training

Clearly Define Your Objectives

Quantify Your Objectives

20 Steps to Developing Your Program

Rates of Progress

Role of Diet

Warm-Up Techniques

Cool-Down (Return to Calm)

Keep a Workout Notebook

Analyze Your Workouts

Using Video

Techniques for Increasing Intensity

Inroad Theory

Theory of Absolute Strength

Train to Muscle Failure?

Beyond Failure

Cheat Repetitions

Forced Repetitions

Tapering

Rest Break

Negatives

Stop-and-Go

Burn

Continuous Tension

Unilateral Training

Supersets

Circuits

How Should You Breathe While Exercising?


Part 2:

Exercises

Strengthen Your Arms

Biceps

Triceps

Forearms

Develop Bigger Shoulders

Infraspinatus

Sculpt Your Chest

Strengthen Your Neck

Sculpt Your Back

Latissimus Dorsi

Trapezius

Lumbar Muscles

Strengthen Your Thighs

Quadriceps

Adductors

Strengthen Your Legs

Hamstrings

Calves

Firm Up Your Glutes

Gain Flexibility in the Rotator Muscles of the Hips

Sculpt Your Abdominals

Obliques

Exercises for the Diaphragm and Respiratory Muscles


Part 3:

Programming

1. Men’s Strength

2. Women’s Strength

3. Sport-Specific Training


 

 

 


 

Purchase

 


 

USD   NZD   GBP   CAN   EUR   AUS

Regular Price: £15.99

Quantity:  


Related Products:

Women's Strength Training Anatomy  £16.99

Strength Training Anatomy-3rd Edition  £13.99

Delavier's Stretching Anatomy  £16.99

The Strength Training Anatomy Workout II  £17.99

Delavier's Sculpting Anatomy for Women  £16.99

Delavier's Mixed Martial Arts Anatomy  £18.99

Delavier's Women's Strength Training Anatomy Workouts  £15.99

Delavier's Women's Strength Training Anatomy Workouts eBook  £13.33

Delavier's Anatomy for Bigger, Stronger Arms  £18.99

Delavier's Core Training Anatomy  £15.99

 

  



 

More to Explore

 


 

Also of Interest

Anatomy Series


Articles and Links

Frederic Delavier Books

Six reasons why it's better to work out at home than at the gym


 

  




 The Strength Training Anatomy Workout

By Frederic Delavier, Michael Gundill

© 2011 Paper Book  256 pages

ISBN-13: 9781450400954

The Strength Training Anatomy Workout

£15.99

Item:

Price:

Strength Training Anatomy-3rd Edition

By Frederic Delavier

© 2010 Paper Book  192 pages

ISBN-13: 9780736092265

Strength Training Anatomy-3rd Edition

£13.99

Item:

Price:

Product Description

Over 1 million copies sold! With new exercises, additional stretches, and more of Frédéric Delavier’s signature illustrations, you’ll gain a whole new understanding of how muscles perform during strength exercises. This one-of-a-kind best-seller combines the visual detail of top anatomy texts with the best of strength training advice.


Many books explain what muscles are used during exercise, but no other resource brings the anatomy to life like Strength Training Anatomy. Over 600 full-color illustrations reveal the primary muscles worked along with all the relevant surrounding structures, including bones, ligaments, tendons, and connective tissue.


Like having an X-ray for each exercise, the anatomical depictions show both superficial and deep layers and detail how various setup positions affect muscle recruitment and emphasize underlying structures. New pages show common strength training injuries in a fascinating light and offer precautions to help you exercise safely.


Author and illustrator Frédéric Delavier is the former editor in chief of the French publication PowerMag. He is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength training publications.



Contents


Chapter 1. Arms

Chapter 2. Shoulders

Chapter 3. Chest

Chapter 4. Back

Chapter 5. Legs

Chapter 6. Buttocks

Chapter 7. Abdomen


Product Description

This new second edition of Science and Practice of Strength Training comes with many additions and changes. A new coauthor, Dr. William Kraemer, joins Dr. Vladimir Zatsiorsky in expanding on the principles and concepts needed for training athletes. Among Dr. Kraemer’s contributions are three new chapters targeting specific populations—women, young athletes, and seniors—plus the integration of new concepts into the other chapters.


Together the authors have trained more than 1,000 elite athletes, including Olympic, world, continental, and national champions and record holders. The concepts they divulge are influenced by both Eastern European and North American perspectives. The authors integrate those concepts in solid principles, practical insights, coaching experiences, and directions based on scientific findings. This edition is much more practical than its predecessor; to this end, the book provides the practitioner with the understanding to craft strength training programs based on individuals’ needs.


Science and Practice of Strength Training, Second Edition, shows that there is no one program that works for any one person at all times or for all conditions. This book addresses the complexity of strength training programs while providing straightforward approaches to take under specific circumstances. Those approaches are applied to new physiological concepts and training practices, which provide readers with the most current information in the science and practice of strength training. The approaches are also applied to the three new chapters, which will help readers design safe and effective strength training programs for women, young athletes, and seniors. In addition, the authors provide examples of strength training programs to demonstrate the principles and concepts they explain in the book.


The book is divided into three parts. Part I focuses on the basis of strength training, detailing concepts, task-specific strength, and athlete-specific strength. Part II covers methods of strength conditioning, delving into training intensity, timing, strength exercises, injury prevention, and goals. Part III explores training for specific populations. The book also includes suggested readings that can further aid readers in developing strength training programs.


This expanded and updated coverage of strength training concepts will ground readers in the understanding they need in order to develop appropriate strength training programs for each person that they work with.



Contents


Part I: Basis of Strength Conditioning

Chapter 1. Basic Concepts of Training Theory

Adaptation As a Main Law of Training

Generalized Theories of Training

Training Effects

Summary


Chapter 2. Task-Specific Strength

Elements of Strength

Determining Factors: Comparison Across Tasks

Summary


Chapter 3. Athlete-Specific Strength

Muscle Force Potential (Peripheral) Factors

Neural (Central) Factors

Taxonomy of Strength

Summary


Part II: Methods of Strength Conditioning

Chapter 4. Training Intensity

Measurement Techniques

Exercising With Different Resistance

Training Intensity of Elite Athletes

Optimal Training Intensities From Comparative Research

Methods of Strength Training

Summary


Chapter 5. Timing in Strength Training

Structural Units of Training

Short-Term Planning

Medium-Term Planning (Periodization)

Summary


Chapter 6. Strength Exercises

Classification

Exercise Selection for Beginning Athletes

Exercise Selection for Qualified Athletes

Additional Types of Strength Exercises

Experimental Methods of Strength Training

Breathing During Strength Exercises

Summary


Chapter 7. Injury Prevention

Training Rules to Avoid Injury

Biomechanical Properties of Intervertebral Discs

Mechanical Load Affecting the Intervertebral Discs

Injury Prevention to the Lumbar Region

Summary


Chapter 8. Goal-Specific Strength Training

Strength Performance

Power Performance

Muscle Mass

Endurance Performance

Injury Prevention

Summary


Part III: Training of Specific Populations

Chapter 9. Strength Training for Women

The Female Athlete’s Need for Strength Training

Benefits and Myths of Strength Training for Women

Trainable Characteristics of Muscle

Physiological Contrasts Between Women and Men

Strength Training Guidelines for Women Athletes

Incidence of Injuries

Menstrual Cycle and Strength Training

The Female Athlete Triad

Summary


Chapter 10. Strength Training for Young Athlete

Safety and Strength Training for Young Athletes

When to Start

Benefits of Strength Training for Young Athletes

Myths of Strength Training for Children

Strength Training Guidelines for Young Athletes

Summary


Chapter 11. Strength Training for Senior Athletes

Age and Its Effects on Strength and Power

Training for Strength Gains

Training for Muscular Power

Nutrition, Aging, and Exercise Challenges

Recovery From Resistance Exercise

Strength Training and Bone Health

Strength Training Guidelines for Senior Athletes

Summary

 

Audiences


A reference for strength and conditioning specialists and researchers and exercise physiologists. Also a course text for graduate-level students in strength and conditioning courses and exercise physiology courses.



Science and Practice of Strength Training-2nd Edition

By Vladimir Zatsiorsky, William Kraemer

 © 2006 Hardback Book  264 pages

ISBN-13: 9780736056281

Science and Practice of Strength Training-2nd Edition

£59.99

Item:

Price:

Lactate Threshold Training

By Peter Janssen

 © 2001

Paper Book   312 pages

ISBN-13: 978073603755

Lactate Threshold Training

£21.99

Item:

Price:

Product Description

Whether you’re a runner, skier, cyclist, triathlete, or rower, as an endurance athlete you need to race and train as fast as possible without hitting the wall from high levels of lactic acid in your bloodstream. Elite athletes and coaches know that increasing lactate threshold is essential to success. Now you can use this knowledge to push your performance to the limit.


Lactate Threshold Training is an advanced training guide to help you improve endurance performance. This innovative book explains the theory behind the training and presents practical programs to improve your lactate threshold and race faster than ever before. The book also includes discussion on the use of EPO and the struggle against doping in endurance sports.


Many elite athletes and coaches are using this innovative concept in their training. The book includes:

• heart-rate based training programs,

• tests for self-assessment of lactate threshold,

• scientific guidelines to avoid overtraining,

• advice on nutrition, and

• workout examples of elite endurance athletes.


Author Peter Janssen, MD, is recognized as one of the pioneers in lactate threshold training. Dr. Janssen has put together this complete and comprehensive training manual through research, training, and testing of elite endurance athletes. If you want to take your endurance performance to the limit, this is one book you won’t want to miss.



Contents



Chapter 1. Energy

•Energy systems

•Energy stores

•Types of muscle fibers

•Targeted training


Chapter 2. Heart Rate

•Counting the heart rate

•Maximum heart rate

•Conconi`s method

•Factors influencing heart rate


Chapter 3. Deflection Point

•Conconi’s test

•Astrand Test

•Maximal test

•Finding the deflection point

•Individual anaerobic threshold test


Chapter 4. Lactate

•The lactate curve

•Blood lactate measurement

•Practical application of the lactate test


Chapter 5. Overtraining

•Supercompensation

•The lactate paradox

•Causes of overtraining.

•Some specific health problems


Chapter 6. Circulation

•The Heart

•The heart minute volume

•Stroke volume

•The sports heart


Chapter 7. Blood Oxygen Levels

•Characteristics of blood.

•Decrease in oxygen transport

•Optimizing oxygen transport

•Haematocrit


Chapter 8. Nutrition

•Energy

•Sources of energy

•Nutrition for endurance sports

•Energy consumption for events

•Fluid and endurance sports


Chapter 9. Heart Rate Patterns

•Lactate determination

•Comparisons of performance capacity

•Heart rate patterns of various workouts


  


 

  





Strength Training Past 50-3rd Edition

By Wayne Westcott, Thomas R. Baechle

© 2015 Paper Book  272 pages

ISBN-13: 9781450497916

Strength Training Past 50-3rd Edition

£15.99

Item:

Price:

Product Description

Increase your strength to improve your health, your appearance, and your performance with Strength Training Past 50.


Strength training offers many benefits for active adults, including enhanced athletic performance, reduced risk of disease, and decreased symptoms of arthritis, diabetes, and osteoporosis.


Whether you are just getting started or have been training your entire life, Strength Training Past 50 has you covered. In the third edition of this best-selling guide, you’ll find these topics:

83 exercises for free weights, machines, bands, and balls

30 workouts for increasing size, endurance, and strength

Sport-specific programs for tennis, golf, cycling, running, and more

Eating plans and nutrition advice for adding lean muscle and losing fat

Strength Training Past 50 will keep you active, healthy, and looking great with workouts and programs designed just for you.


Contents

Exercise Finder


Introduction


Chapter 1 Benefits of Strength Training

Chapter 2 Assessment for Training Success

Chapter 3 Applying Training Principles

Chapter 4 Strength Training Equipment

Chapter 5 Basic Exercise Techniques

Chapter 6 Machine Exercises

Chapter 7 Dumbbell Exercises

Chapter 8 Alternative Equipment Exercises

Chapter 9 Basic Training Programs

Chapter 10 Advanced Training Programs

Chapter 11 Sport-Specific Training Programs

Chapter 12 Nutrition for Continuous Improvement

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

Learn how to train for maximum gains with Periodization: Theory and Methodology of Training. Guided by the expertise of Tudor O. Bompa, the pioneer of periodization training, and leading periodization researcher G. Gregory Haff, you’ll learn how to vary the intensity and volume of training to optimize the body’s ability to recover and rebuild—resulting in better performance and less risk of injury.


Translated into nine languages, Periodization: Theory and Methodology of Training has become one of the major resources on periodization for sport scientists, coaches, and athletes throughout the world. Since the introduction of this groundbreaking training theory by Tudor O. Bompa in 1963, periodization has become the basis of every serious athlete’s training. Now in its fifth edition, Bompa’s classic text combines the concepts central to periodization and training theory with contemporary advances in sport science, physiology, and coaching.


No other text discusses planning and periodization in such detail or with so many specific, practical examples from a variety of sports. With the fifth edition of Periodization, you can learn the principles, objectives, and components of a successful long-term training program and how to plan the right program to achieve your performance goals. Periodization also contains proven strategies for optimal peaking and specifics on training for better motor ability, working capacity, skill effectiveness, and psychological adaptability.


Better organized and easier to read, the fifth edition of this definitive text presents the latest refinements to periodization theory:


New research on rest and restoration, specifically countermeasures used in facilitating recovery plus practical suggestions for implementation

How the use of sequential training and delayed training effects can produce optimal performance at major competitions

A comprehensive discussion, grounded in scientific data, on applying various methods of peaking to ensure optimal performance for competition

New information on how concepts such as conjugated sequencing and summated microcycle structures can maximize strength gains and direct training

Expanded information on the development of sport performance characteristics, including speed training and sport-specific endurance



Chapter summaries will help you review and reference major concepts throughout the text. Plan and document each training program with ease using the duplication-ready annual and four-year training plan charts included in the appendix.


When it comes to designing programs for optimal training, Tudor Bompa’s expertise is unmatched. The fifth edition of Periodization: Theory and Methodology of Training presents the latest refinements to Bompa’s periodization theory to help you create training programs that enhance sport skills and ensure peak performance.



Contents


Part I: Training Theory


Chapter 1: The Basis for Training


Scope of Training

Objectives of Training

Classification of Skills

Adaptation

Supercompensation Cycle and Adaptation

Sources of Energy

Summary of Major Concepts



Chapter 2: Principles of Training


Multilateral Development vs. Specialization

Individualization

Developing the Training Model

Load Progression

Sequencing Training Load

Summary of Major Concepts



Chapter 3: Preparation for Training


Physical Training

Exercise for Physical Training

Technical Training

Tactical Training

Theoretical Training

Summary of Major Concepts



Chapter 4: Variables of Training


Volume

Intensity

Relationship between Volume and Intensity

Density

Complexity

Index of Overall Demand

Summary of Major Concepts



Chapter 5: Rest and Recovery


Fatigue and Overtraining

Recovery Theory

Recovery Modalities

Summary of Major Concepts



Part II: Periodization Training


Chapter 6: The Annual Training Plan


Periodization

Periodization of Biomotor Abilities

Periodization of Strength Training

Periodization of Endurance

Periodization of Speed

Integrated Periodization

Annual Training Plan Phases and Characteristics

Chart of the Annual Training Plan

Criteria for Compiling an Annual Plan

Summary of Major Concepts



Chapter 7: Peaking for Competition


Peaking

Defining a Taper

Competition Phase of the Annual Plan

Summary of Major Concepts



Chapter 8: Training Cycles


Microcycle

Macrocycle

Summary of Major Concepts



Chapter 9: Workout Planning


Importance of Planning

Planning Requirements

Types of Training Plans

Training Session

Daily Cycle of Athletic Training

Modeling the Training Session Plan

Summary of Major Concepts




Part III: Training Methods


Chapter 10: Strength and Power Development


Biomotor Abilities

Strength

Methodology of Strength Training

Manipulation of Training Variables

Implementation of a Strength Training Regimen

Summary of Major Concepts



Chapter 11: Endurance Training


Classification of Endurance

Factors Affecting Aerobic Endurance Performance

Factors Affecting Anaerobic Endurance Performance

Methodology for Developing Endurance

Methodology for Developing High Intensity Exercise Endurance

Summary of Major Concepts



Chapter 12: Speed and Agility Training


Speed Training

Agility Training

Program Design

Summary of Major Concepts


 

Audiences


A reference for sport scientists, strength and conditioning specialists, coaches, trainers, instructors, and athletes. Also as a course text for students of training theory.


Periodization-5th Edition

Theory and Methodology of Training

By Tudor Bompa, G. Gregory Haff

© 2009 Hardback Book  424 pages

ISBN-13: 9780736074834

Periodization-5th Edition - Theory and Methodology of Training

£47.99

Item:

Price:

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

 NPTI’s Fundamentals of Fitness and Personal Training makes the principles and theories of fitness accessible for all readers. Written in a conversational tone with real-life examples, this text helps students understand how the body works and responds to exercise. Readers will learn how to create exercise programs that allow their future clients to accomplish individual fitness goals.


This book combines technical detail with practical application in an engaging manner. Anatomical illustrations and photos provide further guidance on the science of personal training, complete with coverage of specific muscle systems and how to train them. Extensive information on essential nutrients, coupled with guidance on helping clients burn fat and build strength, helps future trainers take the sessions beyond simple workouts. Stories and examples lend insight into the scientific concepts, helping students to understand more complex topics. Legal considerations, including how to assess and classify clients and minimize risk, prepare readers for the realities of a career in personal training.


Step-by-step coverage of exercise program design takes the guesswork out of developing workouts and helps readers modify programs for special populations and clients dealing with injuries. Sample workouts designed by expert personal trainers cover key fitness training concepts and offer unique training ideas to keep exercise fun and effective for clients. Study questions at the end of each chapter help students assess their understanding of the material, and online access to a list of more than 3,000 references extends learning beyond the classroom. An instructor guide and presentation package plus image bank are available to instructors, helping them explore concepts from the text in the classroom.


NPTI’s Fundamentals of Fitness and Personal Training has been endorsed by the National Personal Training Institute (NPTI), the nation’s largest system of schools devoted to personal training education. NPTI’s mission is to prepare students to become personal trainers and fitness professionals. NPTI strives to provide a high-quality education experience that each student values and would recommend to peers.


Contents

Preface

Chapter 1. Components of Fitness

Chapter 2. Principles of Exercise

Chapter 3. Risk Stratification and Fitness Assessments

Chapter 4. Setting Goals

Chapter 5. Conducting a Personal Training Session

Chapter 6. Basic Anatomy

Chapter 7. Nervous System

Chapter 8. Energy Systems

Chapter 9. Endocrine System

Chapter 10. Biomechanics

Chapter 11. Upper-Body Anatomy

Chapter 12. Lower-Body Anatomy

Chapter 13. Anatomy of the Core

Chapter 14. Macronutrients

Chapter 15. Metabolism, Water, Digestion, and Micronutrients

Chapter 16. Practical Application of Nutritional Knowledge

Chapter 17. Resistance Training Program Design

Chapter 18. Beginner Workout

Chapter 19. Squat

Chapter 20. Bench Press

Chapter 21. Deadlift

Chapter 22. Aerobic Training Program Design

Chapter 23. Flexibility

Chapter 24. Power and Speed Development

Chapter 25. Advanced Concepts in Program Design

Chapter 26. Training Special Populations

Chapter 27. Injury and Rehabilitation


Appendix A. Study Questions Answer Sheet

Appendix B. Exercise List

Appendix C. General Resume Format

Appendix D. Interviewing for Fitness-Related Jobs

Appendix E. Sample Introductory Workout

Appendix F. Sample Pricing

Appendix G. Calculating Lean Body Mass and Fat Weight

Appendix H. Skinfold Formulas

Appendix I. NPTI Resting Fitness Assessments


Key Concept References

Index

About the Author

About NPTI


 

Audiences


Students in professional school programs for personal training or application-based undergraduate programs; reference for personal trainers and those interested in fitness and training.

 NPTI’s Fundamentals of Fitness and Personal Training

By Tim Henriques

© 2015 Hardback Book  536 pages

ISBN-13: 9781450423816

NPTI’s Fundamentals of Fitness and Personal Training

£61.99

Item:

Price:

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

 NSCA's Essentials of Personal Training-2nd Edition

By NSCA -National Strength & Conditioning Association

© 2012 Hardback Book   696 pages

ISBN-13: 9780736084154

NSCA's Essentials of Personal Training-2nd Edition

£74.99

Item:

Price:

Product Description

 Comprehensive and research based, the second edition of NSCA's Essentials of Personal Training is the resource to rely on for personal training information and guidance. With state-of-the-art knowledge regarding applied aspects of personal training as well as clear explanations of supporting scientific evidence, NSCA’s Essentials of Personal Training, Second Edition, is also the authoritative preparation text for those preparing for the National Strength and Conditioning Association’s Certified Personal Trainer (NSCA-CPT) exam.


This essential reference was developed by the NSCA to present the knowledge, skills, and abilities required for personal trainers. With contributions from leading authorities in the field, the text will assist both current and future personal trainers in applying the most current research to the needs of their clients:


 A discussion on nutrition outlines the role of the personal trainer in establishing nutrition guidelines, including the application of nutrition principles for clients with metabolic concerns.

 The latest guidelines on client assessment from prominent organizations—such as the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC)—keep personal trainers up to speed on the latest assessment protocols.

 New information is presented on flexibility training and cardiovascular exercise prescription as well as a discussion of research on the effectiveness of stability ball training.

 Revised information on design of resistance training programs incorporates the latest information on the application of periodization of training.

 New information addressing injuries and rehabilitation prepares personal trainers to work with clients with special concerns such as orthopedic conditions, low back pain, ankle sprains, and hip arthroscopy.

 New guidelines for determining resistance training loads will assist those whose clientele includes athletes.

 A variety of fitness testing protocols and norms allows readers to select from several options to evaluate each component of fitness.

 A new instructor guide and image bank aid instructors in teaching the material to students.


NSCA’s Essentials of Personal Training, Second Edition, focuses on the complex process of designing safe, effective, and goal-specific resistance, aerobic, plyometric, and speed training programs. Featuring over 200 full-color photos with accompanying technique instructions, this resource offers readers a step-by-step approach to designing exercise programs with special attention to the application of principles based on age, fitness level, and health status. Using comprehensive guidelines and sample clients portrayed in the text, readers can learn appropriate ways to adjust exercise programs to work with a variety of clients while accommodating each client’s individual needs.


Personal trainers will appreciate the book’s presentation of detailed exercise programming guidelines for specific populations. Modifications and contraindications to exercise are given for prepubescent youth, older adults, and athletes as well as for clients who are overweight or obese or have eating disorders, diabetes, heart disease, hypertension, hyperlipedimia, spinal cord injury, multiple sclerosis, and cerebral palsy. In addition, the book provides clear, easy-to-understand guidelines for initial client consultation and health appraisal.


For those preparing for the NSCA-CPT exam, this second edition features new and revised study questions at the end of each chapter. These questions are written in the same style and format as those found on the NSCA-CPT exam to fully prepare candidates for exam day. For efficient self-study, answers to study questions and suggested solutions for the applied knowledge questions are located in the back of the text. Chapter objectives and key points provide a framework for study and review of important information, while sidebars throughout the text present practical explanations and applications of scientific concepts and theory.


The second edition of NSCA’s Essentials of Personal Training is the most comprehensive resource available for current and future personal trainers, exercise instructors, fitness facility and wellness center mangers, and other fitness professionals. Unmatched in scope, this text remains the leading source for personal training preparation and professional development.



Contents


Part I. Exercise Sciences


Chapter 1. Structure and Function of the Muscular, Nervous, and Skeletal Systems

The Muscular System

The Nervous System

The Skeletal System

Conclusion

Learning Aids


Chapter 2. Cardiorespiratory System and Gas Exchange

Cardiovascular Anatomy and Physiology

Respiratory System

Conclusion

Learning Aids


Chapter 3. Bioenergetics

Essential Terminology

Energy Systems

Substrate Depletion and Repletion

Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise

Practical Application of Energy Systems

Conclusion

Learning Aids


Chapter 4. Biomechanics

Mechanical Foundations

Biomechanics of Human Movement

Muscular Control of Movement

Biomechanics of Resistance Exercise

Conclusion

Learning Aids


Chapter 5. Resistance Training Adaptations

Basic Adaptations to Resistance Training

Acute Adaptations

Chronic Adaptations

Factors That Influence Adaptations to Resistance Training

Overtraining

Detraining

Conclusion

Learning Aids


Chapter 6. Physiological Responses and Adaptations to Aerobic Endurance Training

Acute Responses to Aerobic Exercise

Chronic Adaptations to Aerobic Exercise

Factors That Influence Adaptations to Aerobic Endurance Training

Age

Overtraining

Detraining

Conclusion

Learning Aids


Chapter 7. Nutrition in the Personal Training Setting

Role of the Personal Trainer Regarding Nutrition

Who Can Provide Nutrition Counseling and Education?

Dietary Assessment

Energy

Nutrients

Weight Gain

Weight Loss

Evaluating Weight Loss Diets

Dietary Supplements

The Art of Making Dietary Recommendations

Conclusion

Learning Aids


Chapter 8. Exercise Psychology for the Personal Trainer

Mental Health Aspects of Exercise

Goal Setting

Motivation

Methods to Motivate a Client

Conclusion

Learning Aids


Part II. Initial Consultation and Evaluation


Chapter 9. Client Consultation and Health Appraisal

Purpose of Consultation and Health Appraisal

Delivery Process

Client Consultation

Preparticipation Health Appraisal Screening

Evaluation of Coronary Risk Factors, Disease, and Lifestyle

Interpretation of Results

Referral Process

Medical Clearance

Conclusion

Learning Aids


Chapter 10. Fitness Assessment Selection and Administration

Purposes of Assessment

Choosing Appropriate Assessments

Assessment Case Studies

Administration and Organization of Fitness Assessments

Interpretation and Review of Results

Reassessment

Conclusion

Learning Aids


Chapter 11. Fitness Testing Protocols and Norms

Vital Signs

Body Composition

Cardiovascular Endurance

Muscular Strength

Muscular Endurance

Flexibility

Conclusion

Learning Aids


Part III. Exercise Technique


Chapter 12. Flexibility, Body Weight, and Stability Ball Exercises

Defining Flexibility

Flexibility Training as Part of the Total Exercise Program

Benefits of Flexibility Training

Factors Affecting Flexibility

Elasticity and Plasticity

Types of Flexibility Training

Recommended Flexibility Routine and Guidelines

Warm-Up

Body Weight and Stability Ball Exercises

Conclusion

Flexibility, Body Weight, and Stability Ball Exercises

Learning Aids


Chapter 13. Resistance Training Exercise Techniques

Fundamental Exercise Technique Guidelines

Spotting Resistance Training Exercises

Conclusion

Resistance Training Exercises

Learning Aids


Chapter 14. Cardiovascular Training Methods

Safe Participation

Training on Cardiovascular Machines

Nonmachine Cardiovascular Exercise Techniques

Conclusion

Learning Aids


Part IV. Program Design


Chapter 15. Resistance Training Program Design

General Training Principles

Initial Fitness Consultation and Evaluation

Determination of Training Frequency

Exercise Selection

Exercise Order

Training Load: Resistance and Repetitions

Training Volume: Repetitions and Sets

Rest Intervals

Variation

Sequencing Training

Progression

Sample Programs for Targeted Training Outcomes

Conclusion

Learning Aids


Chapter 16. Aerobic Endurance Training Program Design

Specificity of Aerobic Endurance Training

Components of an Aerobic Endurance Training Program

Types of Aerobic Endurance Training Programs

Conclusion

Learning Aids


Chapter 17. Plyometric and Speed Training

Plyometric Mechanics and Physiology

When to Use Plyometric Exercise

Safety Considerations

Plyometric Program Design

Speed Training Mechanics and Physiology

Speed Training Safety Considerations

Combining Plyometrics and Speed Training With Other Forms of Exercise

Conclusion

Plyometric and Speed Drills

Learning Aids


Part V. Clients With Unique Needs


Chapter 18. Clients Who Are Preadolescent, Older, or Pregnant

Preadolescent Youth

Older Adults

Pregnant Women

Conclusion

Learning Aids


Chapter 19. Clients With Nutritional and Metabolic Concerns

Overweight and Obesity

Eating Disorders

Hyperlipidemia

Metabolic Syndrome

Diabetes Mellitus

Conclusion

Learning Aids


Chapter 20. Clients With Cardiovascular and Respiratory Conditions

Health Screening and Risk Stratification

Hypertension

Myocardial Infarction, Stroke, and Peripheral Vascular Disease

Chronic Obstructive Pulmonary Disease

Asthma

Conclusion

Learning Aids


Chapter 21. Clients With Orthopedic, Injury, and Rehabilitation Concerns

Injury Classification

Impact of Injury on Function

Tissue Healing Following Injury

Orthopedic Concerns and the Personal Trainer

Low Back

Shoulder

Ankle

Knee

Hip

Arthritis

Conclusion

Learning Aids


Chapter 22. Clients With Spinal Cord Injury, Multiple Sclerosis, Epilepsy, and Cerebral Palsy

Spinal Cord Injury

Multiple Sclerosis

Epilepsy

Cerebral Palsy

Conclusion

Learning Aids


Chapter 23. Resistance Training for Clients Who Are Athletes

Factors in Program Design

Periodization of Resistance Training

Linear and Nonlinear Models of Periodized Resistance Training

Conclusion

Learning Aids


Part VI. Safety and Legal Issues


Chapter 24. Facility and Equipment Layout and Maintenance

Facility Design and Planning

Facility Specification Guidelines

Selecting Exercise Equipment

Floor Plan and Equipment Organization

Special Considerations for a Home Facility

Facility and Equipment Maintenance

Conclusion

Learning Aids


Chapter 25. Legal Aspects of Personal Training

Claims and Litigation

Fitness Industry Response to Claims and Litigation

Claims in Health and Fitness Activities

Records and Documentation

Ethical Codes

Conclusion

Learning Aids


 

Audiences


The authoritative resource for personal trainers, exercise instructors, fitness facility and wellness center managers, and other fitness professionals, as well as the primary preparation source for the NSCA-Certified Personal Trainer examination.


 

 

 


 

Purchase

 


 

USD   NZD   GBP   CAN   EUR   AUS

Regular Price: £74.99

Quantity:  


Also Available As:

eBook (PDF, ePUB)  £47.49

Related Products:

NSCA's Essentials of Personal Training Image Bank-2nd Edition  £213.33

NSCA’s Certified Personal Trainer (NSCA-CPT) Enhanced Online Study/CE Course With Book  £194.99

NSCA’s Certified Personal Trainer (NSCA-CPT) Enhanced Online Study/CE Course Without Book  £144.16

 

  



 

More to Explore

 


 

Multimedia

Leg Drill Instructions and Techniques

Front Squat Instructions and Techniques

Non-Exercise-Based Estimation of VO2 Max

Prone Double Straight-Leg Raise Test


 

  





ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

Product Description

EuropeActive’s Foundations for Exercise Professionals provides core knowledge and industry standards to help exercise professionals serve their clients. Endorsed by EuropeActive, the continent’s leading standard-setting organisation in fitness and health, this text is an authoritative guide for current and future exercise professionals and training providers in Europe.


The book uses scientific foundations to cover concepts and hands-on skills that promote best practices in exercise instruction and training. The content applies to all levels of the European Qualifications Framework (EQF) and associated job titles—the only resource to do so—and matches the core information for EQF levels 3 and 4. Thus, this instructional guide ensures smooth movement and work transfers among employers, educational institutions and countries in Europe.


Written by renowned experts in exercise and sport sciences and framed in the European Register of Exercise Professionals’ Code of Ethical Practice for exercise professionals, the text offers several practical features for readers:

Easy-to-apply instruction accompanied by 88 full-colour photos and 68 illustrations offer an ideal visual learning experience.

Complete descriptions and images detail proper form for common free-weight and machine-resistance training exercises.

Explanations and recommendations are included for the most popular cardiorespiratory exercise equipment.

Official nutrition recommendations prepare professionals to address clients’ concerns.

The complete Code of Ethical Practice serves as a guide for all exercise professionals in Europe.

EuropeActive’s Foundations for Exercise Professionals begins by covering the bones, joints, muscles and cardiovascular system to ensure a proper understanding of the body’s movement and physiology. Readers then learn the components of exercise theory and prescription, including energy systems; body composition; resistance, aerobic and flexibility training; warm-up and cool-down; and the principle of progression. The book helps professionals become role models in the industry with information on managing lifestyle through physical activity, health, nutrition, hydration and safety. After gaining foundational knowledge, readers will look closer at the role of the exercise professional, starting with building rapport, motivating, screening and assessing clients. The final chapters discuss the basic aspects of training: exercise technique using weight machines, free weights and cardiorespiratory equipment.


Both aspiring and qualified exercise professionals should keep abreast of foundational information about all areas of the health and fitness sector in order to properly serve the industry and their clients. EuropeActive’s Foundations for Exercise Professionals is an ideal reference for promoting physical activity, making lifestyles healthier and guiding clients toward their fitness goals.



Contents


Preface

Chapter 1. Bones and Joints

Marco Branco and Rita Santos-Rocha

Major Bones and Joints

Types of Bones and Joints

Structure and Function of the Skeleton

Structure and Function of the Spine

Movements at the Three Main Spinal Curves

Stability and Movement Within Each Type of Joint

Conclusion

Chapter 2. Muscles

Anders Nedergaard

Skeletal Muscle Biology

Smooth Muscle

Cardiac Muscle

Conclusion

Chapter 3. Muscle Action

Daniel Robbins and Edzard Zeinstra

Types of Muscle Actions

Neuromuscular Physiology

Muscles and Movement

Muscles and Force Generation

Conclusion

Chapter 4. Heart, Lungs and Circulation

Andrea Ermolao and Marco Bergamin

Mechanics of Breathing

Heart and Cardiovascular System

Blood Pressure and the Effects of Exercise

Short and Long Term Effects of Exercise on the Heart, Lungs and Circulatory System

Conclusion

Chapter 5. Energy Systems

Rodrigo Fernandez-Gonzalo, José Antonio de Paz, and Fernando Naclerio

Three Energy Systems That Produce ATP

Oxygen Uptake, V\od\O2max and Excess of Oxygen Uptake

Effects of Intensity and Duration on Energy System and Fuel Interaction During Physical Activity

Conclusion

Chapter 6. Components and Principles of Fitness

Eliseo Iglesias-Soler and Mark Chapman

Physical Fitness and Health-Related Fitness

Relationship Among Physical Activity and Exercise, Health Related Fitness and Health

Conclusion

Chapter 7. Resistance Training

Fernando Naclerio and Jeremy Moody

Muscle Action and Type of Contraction

Muscular Strength and Repetition Maximum Continuum

Overload Principle Applied to Muscular Strength

Common Resistance Training Methods and Systems

Muscle-Group Split Routines

Conclusion

Chapter 8. Aerobic Training

Jonathan Esteve-Lanao, Roberto Cejuela Anta, and Claudia Cardona González

Physiological and Health-Related Changes From Aerobic Training

Benefits of Aerobic Training

Continuous and Interval Aerobic Training

Types of Activities in Endurance Training

Overload Principle Applied to Aerobic Training

Application of All Training Principles to Aerobic Training

Methods of Intensity Monitoring

Exercise Session Structure

Cardiorespiratory Training Systems

Periodisation and Training Load Quantification

Conclusion

Chapter 9. Flexibility Training

Jagdeep Singh Matharoo

Range-of-Motion Continuum

Physiological and Health-Related Changes From Stretching

Types of Flexibility Exercises

Methods for Training Flexibility

Stretch Reflex, Desensitisation and Lengthening of Muscle Tissue (Muscle Creep)

FITTA Principle Applied to Stretching

Factors Affecting Potential Range of Motion

Conclusion

Chapter 10. Body Composition

Elvis A. Carnero and Manuel A. Giráldez García

Hierarchical Organisation for the Study of Body Composition

Body-Composition Measurement

BIA and Anthropometry

Factors Affecting Body Composition

Conclusion

Chapter 11. Warm-Up and Cool-Down

Bettina Karsten and Xurxo Dopico

Definition of Warm-Up and Cool-Down

Types of Warm-Ups

Physiological Effects

Duration and Intensity Recommendations

Conclusion

Chapter 12. Progression

Ian Jeffreys

Homeostasis in the Body

General Adaptation Syndrome

Conclusion

Chapter 13. Promoting Physical Activity and Health

Steven Mann and Alfonso Jiménez

Hypertension

Dyslipidemia

Impaired Fasting Glucose

Obesity

Barriers and Motivators for Physical Activity and Exercise

Conclusion

Chapter 14. Basic Nutrition and Hydration Guidelines

Robert Cooper and Judith Allgrove

Macronutrients

Energy Expenditure

Body Composition

Dehydration and Physical Activity

Hydration Strategies

Official Nutrition Recommendations

Conclusion

Chapter 15. Safe and Effective Exercise

Rita Santos-Rocha and Nuno Pimenta

Exercise as Mechanical and Metabolic Stimuli

Risks Associated With Exercise

Preliminary Health Screening and Risk Assessment

Conclusion

Chapter 16. Body Awareness and Exercise Technique

Vera Simões and Rita Santos Rocha

Being a Role Model in Exercise Performance and Technique

Correcting Posture and Body Alignment, Range of Motion, Control, Timing and Form

Conclusion

Chapter 17. Building Rapport and Customer Care

Thomas Rieger

Understanding Intimacy as a Key Requirement

Dimensions of Rapport

Methods of Building Rapport

Conclusion

Chapter 18. Motivating the Exerciser

Jeremy Moody and Jack Davies

Motives to Exercise

Behavioural Strategies to Enhance Exercise and Health Behaviour Change

Transtheoretical Model

Conclusion

Chapter 19. Screening and Assessing

Jeremy Moody and Ryan Stevens

Evaluation of Fitness Components

Screening and Assessing for Medical History

Psychological Aspects of Fitness

Conclusion

Chapter 20. Resistance Exercise Using Machines

Roger Earle

Terms and Definitions

Breathing

Practical Guidelines for Teaching Resistance Training Exercises Using Machines

Technique Guidelines

Additional Machine Exercises

Conclusion

Chapter 21. Resistance Exercise Using Free Weights

Roger Earle

Terms and Definitions

Breathing

Safe and Effective Spotting Techniques

Practical Guidelines for Teaching Resistance Training Exercises Using Free Weights

Technique Guidelines

Additional Free-Weight Exercises

Conclusion

Chapter 22. Cardiorespiratory Exercise

Henk Jan Thoes and Riccardo Marini

Treadmill

Rower

Stepper

Upright Bike

Recumbent Bike

Cross-Trainer

Linear-Stride Cross-Trainer

Variable-Stride Cross-Trainer

Lateral-Movement Cross-Trainer

Upper-Body Ergometer

Conclusion


Appendix. European Register of Exercise Professionals Code of Ethical Practice


References

Index

Contributors

About EuropeActive

 

Audiences


A resource for individuals working toward the reference levels of the European Qualifications Framework and exercise professionals striving to comply with the latest industry standards and best practices.


EuropeActive's Foundations for Exercise Professionals

By EuropeActive

© 2015 Hardback Book  352 pages

ISBN-13: 9781450423779

Foundations for Exercise Professionals

£33.99

Item:

Price:

ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

EuropeActive's Essentials for Fitness Instructors

By EuropeActive

EuropeActive's Essentials for Fitness Instructors

£26.99

Item:

Price:

Product Description

EuropeActive’s Essentials for Fitness Instructors contains the most comprehensive information and materials to guide fitness instructors towards best practices in helping clients achieve their fitness and health goals. Endorsed by EuropeActive, the fitness and health industry’s standard-setting authority in Europe, this manual is essential for all aspiring and qualified fitness instructors.


This resource includes fundamentals and best practices of concepts, procedures, duties and responsibilities that individual and group fitness instructors perform on the job, covering the knowledge, skills and abilities needed for level 3 classification in the European Qualifications Framework (EQF), the baseline standards for registered fitness instructors in Europe. It provides mechanical and physiological information with hands-on techniques and practical examples to ensure that all fitness instructors deliver enjoyable and effective exercise sessions.


Authored by renowned experts from all over Europe, EuropeActive’s Essentials for Fitness Instructors supports fitness instructors in promoting healthy lifestyle management and exercise adherence. Current and future fitness instructors will learn ideal ways to do the following:

Build rapport and motivate participants.

Identify participants’ motives and goals.

Prepare appropriate choreography and use music.

Provide effective and safe instruction; display and provide feedback on technique; and give advice on intensity, progressions and adaptations.

Deliver excellent customer service and be a positive role model for participants in a clean and safe environment.

The book begins by addressing customer service and communication. By first detailing the principles of customer service, the importance of communication in teaching and how to provide and receive feedback, fitness instructors can receive the information that follows with the proper mind-set.


The book then delves into the core of physiology of individual fitness training, giving instructors a solid base from which to work with clients. Chapters on cardiorespiratory exercise and resistance exercise explain the science and training methods specific to each type of workout, including optimal warm-ups and cool-downs, adaptations and matters of safety. A chapter on principles of training, including progression, dose–response relationship, specificity, overload and reversibility, ties all of these concepts together.


The second half of the book deals with effective group instruction, specifying how to incorporate the science of training with the art of class leadership. Preparing for, delivering and even ending a class come with particular strategies that will boost retention and results, and three chapters on music and choreography take the guesswork out of structuring a routine. Finally, a chapter on stress management offers an overview of the effects of stress on health, symptoms to watch for and relaxation techniques. The book concludes with an appendix of the EuropeActive EQF level 3 standards for reference.


Aspiring and qualified fitness instructors have a duty of care to keep up with the latest health and fitness standards. EuropeActive’s Essentials for Fitness Instructors ensures instructors are properly serving their industry and their clients. For those who promote physical activity and healthier lifestyles, there is no other title with more authority in Europe.



Contents


Preface

Chapter 1. Customer Service

Thomas Rieger

Principles of Customer Service

Communicating About the Characteristics of Fitness Services

Successful Customers Are Loyal Customers

Managing Conflicts and Unsatisfied Customers

Conclusion

Chapter 2. Communication: Giving and Gaining Feedback

Vera Simões and Rita Santos-Rocha

Role of Communication in Teaching

Importance of Communication in Teaching and Retaining Clients

Giving and Gaining Feedback During Fitness Sessions

Characteristics of Feedback During Fitness Sessions

Conclusion

Chapter 3. Cardiorespiratory Exercise

Paolo Benvenuti and Silvano Zanuso,

Cardiovascular Response to Exercise

Warm-Up and Cool-Down

Modifications to Allow for Individual Differences

Cardiorespiratory Training Methods

Dose–Response Relationship Based on Evidence

Conclusion

Chapter 4. Resistance Exercise

Fernando Naclerio and Jeremy Moody

Basic Movement Analysis for Exercise Performance and Technique

Safety and Risk of Injury in Resistance Training: Posture, Body Alignment and Range of Motion

Safe and Effective Spotting Techniques

Warming Up for Resistance Training

Training Status and Individual Differences in Resistance Training Practitioners

Dose–Response Relationship for Different Resistance Training Goals

Conclusion

Chapter 5. Safe Progressive Exercise Planning

Oscar Carballo Iglesias and Eliseo Iglesias-Soler

Assessing Clients and Modifying Exercise Programmes

Providing Proper Dose–Response Relationship for Individual Participants

Communicating Effectively During Training

Observing Physiological Changes

Applying the Principles of Training

Conclusion

Chapter 6. Preparing Fitness Programmes

Sonia García Merino and Susana Moral González

Gathering Information Prior to the Start of Class

Programme Exercise Goals and Benefits

Programme Suitability

Required Level of Fitness and Intensity and Impact Options

Conclusion

Chapter 7. Delivering a Group Fitness Class

Simona Pajaujiene

Helping Clients Choose Group Fitness Classes

Core Concepts in Class Design

Modifications to Planned Exercises

Incorporating Functional Exercise Progression

Intensity and Impact Options in Group Fitness Exercise

Responding to a Medical Emergency

Responsibilities of a Group Fitness Instructor

Conclusion

Chapter 8. Teaching Group Fitness to Music

Rita Santos-Rocha and Nuno Pimenta

Characteristics of Music Used in Fitness Classes

Moving to the Beat

Using Music to Motivate Participants

Structuring a Group Fitness to Music Class

Basic Moves for a Self-Designed Group Fitness to Music Class

Leading Movement and the Leading Leg

Verbally and Visually Cueing an Exercise Routine

Conclusion

Chapter 9. Music and Choreography

Lenka Velínská

Musical Structure

Musical Tempo

Use of Musical Structure

Choreography

Conclusion

Chapter 10. Ending a Session

Jana Havrdová and Nuno Pimenta

The Instructor’s Role

The Club’s Role

Conclusion

Chapter 11. Safety Guidelines for Group Fitness to Music

Susana Moral González and Sonia García Merino

Legal and Insurance Responsibilities

Planning Class Activity

Conclusion

Chapter 12. Stress Management Techniques

João Moutão and Susana Franco

Stress and Distress

Implications of Distress for Health and Well-Being

Symptoms of Anxiety and Depression That May Require Professional Attention

Relaxation Techniques

Conclusion


Appendix. EuropeActive Standards EQF Level 3 Fitness and Group Fitness Instructor


References

Index

Contributors

About EuropeActive

 

Audiences


For individuals working toward level 3 of the European Qualifications Framework (EQF) and fitness professionals striving to comply with the latest industry standards and best practices.






ALSO AVAILABLE AS A  eBOOK, (PDF,  ePUB)

If you are studying to become a Sport Science exercise professional, continuing  your education or looking for professional reference  textbooks, we have access to one of the largest catalogues of Sports Science related books, ebooks, Apps, Courses. Instructor Material, Journals and Videos in Europe.  Below is a small selection of publications available, if however you cannot find what you are looking for please complete the form below and we will endeavour to source your material at the most competitive price available. Discounts are available on single publication bulk orders, and when available Multi-publication purchases.  

Submit Publication Request

Can’t find what you are looking for?

If you wish to pay for an order on Invoice with a Purchase Order Number or pay by BACS Please click below and complete the ‘Payment on Invoice’ form.  Once received, an invoice for payment will be sent to the email address submitted on the form within 48 hours.   When the full invoice payment has been received and cleared, the order will then be processed and dispatched in accordance with our terms and conditions.    

Ordering Terms & Conditions

Delivery_Terms_and_Conditions