ACSM's Foundations of Strength Training and Conditioning (American College of Sports Med)

514 Pages·2011·23.06 MB·English

by  American College of Sports Medicine

LWBK942-FM.qxd 6/25/11 8:45 AM Page x
ACSM’s
Foundations of Strength Training
and Conditioning

ACSM’
s
Foundations of Strength Training
and Conditioning
NICHOLAS RATAMESS Jr, PHD, CSCS*D, FNSCA
Department of Health and Exercise Science
The College of New Jersey
Ewing, NJ
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© 2012 by American College of Sports Medicine
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Indianapolis, IN 46202-3223 USA
All rights reserved. This book is protected by copyright. No part of this book may be reproduced in any
form by any means, including photocopying, or utilized by any information storage and retrieval system
without written permission from the copyright owner, except for brief quotations embodied in critical
articles and reviews. Materials appearing in this book prepared by individuals as part of their official duties
as U.S. government employees are not covered by the above-mentioned copyright.
Printed in China.
Library of Congress Cataloging-in-Publication Data
Ratamess, Nicholas A.
ACSM’s foundations of strength training and conditioning / Nicholas Ratamess.
p. ; cm.
Foundations of strength training and conditioning
Includes bibliographical references.
ISBN 978-0-7817-8267-8
1. Exercise—Physiological aspects. 2. Physical fitness. 3. Weight training. I. American College of Sports
Medicine. II. Title. III. Title: Foundations of strength training and conditioning.
[DNLM: 1. Physical Fitness. 2. Resistance Training. QT 255]
QP301.R36 2011
613.7—dc23
2011015912
Care has been taken to confirm the accuracy of the information presented and to describe generally accepted
practices. However, the authors, editors, and publisher are not responsible for errors or omissions or for any
consequences from application of the information in this book and make no warranty, expressed or implied,
with respect to the currency, completeness, or accuracy of the contents of the publication. Application of
the information in a particular situation remains the professional responsibility of the practitioner.
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forth in this text are in accordance with current recommendations and practice at the time of publication.
However, in view of ongoing research, changes in government regulations, and the constant flow of infor-
mation relating to drug therapy and drug reactions, the reader is urged to check the package insert for each
drug for any change in indications and dosage and for added warnings and precautions. This is particularly
important when the recommended agent is a new or infrequently employed drug.
Some drugs and medical devices presented in the publication have Food and Drug Administration
(FDA) clearance for limited use in restricted research settings. It is the responsibility of the health care pro-
vider to ascertain the FDA status of each drug or device planned for use in their clinical practice.
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10 9 8 7 6 5 4 3 2 1
This book is dedicated to my wife, Alison; my children, Jessica, Vinnie,
and Nicole; and my parents, Nick and Veronica, for their love and support.
Preface
Optimizing sports performance through improved athleti- reader through the program design process. Chapter 17
cism has long been a primary goal among athletes, coaches, discusses the importance of training periodization when
and practitioners. Although athleticism is improved sub- designing long-term training programs for athletes.
stantially by participating in sports via regular practice and Chapter 18 provides current information regarding the
competition, most recognize that maximizing athletic per- testing and evaluation of human performance. In addition,
formance can only be attained by combining sport partici- norms are provided for key fitness components and test
pation with an effective strength training and conditioning results. Although there is not a specific nutrition chapter,
program. The field of strength training and conditioning pertinent nutritional information is discussed throughout
has grown immensely over the past 20 years. As a result, in several chapters where appropriate.
the number of practitioners, educators, and students in
strength and conditioning–related careers and academic FEATURES
programs has dramatically increased. Greater scientific
study, practical recommendations, and dissemination of Various learning tools have been incorporated into each
knowledge to practitioners are needed to meet the needs of chapter to help facilitate learning and comprehension.
a growing field. ACSM’s Foundations of Strength Training and Interpreting Research boxes draw attention to important
Conditioning provides a review of scientific and practical research findings and explain their application to strength
information and presents the information in a logical man- and conditioning practice. Myths and Misconceptions
ner. It bridges the gap between scientific study and profes- debunk common myths and clarify widespread miscon-
sional practice and is aimed at coaches, athletes, personal ceptions. Case Studies throughout the chapters present
trainers, fitness instructors, and students preparing for a real-world scenarios. Using the skills and knowledge
career in a strength training and conditioning–related field. gained from the text, these case studies require the reader
to evaluate the issues and devise effective solutions.
ORGANIZATION Sidebars amplify important concepts presented within
the chapters. Finally, Review Questions at the end of
The primary objectives of ACSM’s Foundations of Strength each chapter assess the reader’s grasp of key concepts.
Training and Conditioning are to provide the most perti-
nent and up-to-date information regarding the training ADDITIONAL RESOURCES
and testing of athletes and a foundation in basic physi-
ology and kinesiology. The book is organized into four ACSM’s Foundations of Strength Training and Conditioning
basic sections: (1) historical and strength and condition- includes additional resources for both instructors and
ing field–related foundations; (2) basic biomechanics and students that are available on the book’s companion Web
physiology; (3) flexibility, sprint, plyometric, balance, site at http://thepoint.lww.com/ACSMS&C.
agility, aerobic, and resistance training program design
and exercise prescription; and (4) testing and evaluation. INSTRUCTORS
Chapter 1 provides some historical and field-related infor-
• Image Bank
mation. It is important for strength and conditioning stu-
• PowerPoint Lecture Outlines
dents and professionals to have a basic understanding of
• Brownstone Test Generator
its history. Chapters 2 through 8 provide the reader with
• WebCT/Blackboard/Angel Cartridge
basic information in human biomechanics and physiol-
ogy. A foundation in human movement and physiology is
STUDENTS
paramount for the strength and conditioning professional
to understand proper movement and the acute responses • Videos
and subsequent adaptations that affect human perfor- • Animations
mance. Chapter 9 discusses key strength and condition-
In addition, purchasers of the text can access the search-
ing principles that form the basic template of any training
able Full Text through the book’s Web site. See the front
program prescribed to athletes. Chapters 10 through 16
inside cover of this text for more details and include the
provide up-to-date information for improving athletic
passcode to gain access to the Web site.
performance. Training recommendations and several exer-
cise prescription examples are provided to help guide the Nick Ratamess
vi
User’s Guide
ACSM’s Foundations of Strength Training and Conditioning and conditioning-related field, this text helps link greater
was created and developed to provide a review of scien- scientific study, practical recommendations, and dissemi-
tific and practical information, bridging the gap between nation of knowledge to meet the needs of this growing
scientific study and professional practice. Written for field. Please take a few moments to look through this
coaches, athletes, personal trainers, fitness instructors, User’s Guide, which will introduce you to the tools and
and students preparing for a career in a strength training features that will enhance your learning experience.
Chapter Objectives highlight the
main points of the chapter and
what important information read-
ers should focus on as they move
through the content presented.
Sidebars present brief topic points to highlight
important material.
Case Studies throughout the chapters pres-
ent real-world scenarios. Using the skills
and knowledge gained from the text, these
case studies require the reader to evaluate
the issues and devise effective solutions.
vviiii
viii USER’S GUIDE
Myths and Misconceptions boxes
debunk popular myths and clarify
widespread misconceptions about
strength and conditioning.
Interpreting Research boxes draw atten-
tion to important research findings and
explain their application to strength and
conditioning practice.
Exercises
Exercise boxes provide step-by- BENT-OVER BARBELL ROW
Rating: B
step instruction for various exer-
cises, along with photos of the
proper positioning and movement.
With these exercise boxes can
be found Caution! boxes, which
provide warning and reminders
about important things to remem-
ber while doing the specific exer-
cise. Variations of the exercise
• Athlete stands with feet shoulder width apart and
CCAAUUTTIIOONN!! Standing too upright greatly limits
described are also provided. knees flexed. RROOMM aanndd mmuussccllee ddeevveellooppmmeenntt.. AA ccoommmmoonn mmiiss-
• Bar is grasped from the floor with a closed, pronated
ttaakkee iiss ttoo sseeee tthhiiss eexxeerrcciissee ppeerrffoorrmmeedd wwiitthh tthhee aatthhlleettee
grip wider than shoulder width while the back is flat,
maintaining nearly an upright posture.
chest out, shoulders retracted, head is tilted forward,
elbows are fully extended, and torso is flexed forward
10–30 degrees above horizontal.
OOTTHHEERR VARIATIONS AND SIMILAR
• Athlete should remain flexed forward throughout the
EEXXEERRCCIISSEESS Reverse-grip bent-over row, bent-
exercise.
oovveerr DDBB rrooww ((wwiitthh vvaarriioouuss ggrriipp ppoossiittiioonnss)),, BBBB bbeenncchh
• Bar is pulled upward (using back muscles mostly
row, T-bar row, Smith machine row, rows with keg,
and not the elbow flexors) touching the upper
mastiff bar, or sand bag, one-arm DB/core ball/band/
abdomen.
tubing row, one-arm cable row, DB/KB row (single leg
• The elbows are pointed up with a rigid torso and
for balance), renegade row with DB or KB, one-arm
the back should remain hyperextended (straight)
bench row, and inverted row (BW with bar or TRX
throughout the movement.
and feet elevated on bench/SB or placed on the floor,
• Bar is lowered with control until elbows are fully
pronated or supinated grip).
extended.