Smarter Workouts: The Science of Exercise Made Simple

429 Pages·2019·22.19 MB·English

SMARTER WORKOUTS
THE SCIENCE OF EXERCISE MADE SIMPLE
Pete McCall, CSCS
Library of Congress Cataloging-in-Publication Data Names: McCall, Pete, 1972-author.
Title: Smarter workouts : the science of exercise made simple / Pete McCall.
Description: Champaign, IL : Human Kinetics, [2019] | Includes bibliographical references.
Identifiers: LCCN 2018042399 (print) | LCCN 2018048692 (ebook) | ISBN 9781492572602 (epub) | ISBN
9781492567899 (PDF) | ISBN 9781492567882 (print) Subjects: LCSH: Exercise. | Physical fitness.
Classification: LCC RA781 (ebook) | LCC RA781 .M3853 2019 (print) | DDC 613.7--dc23
LC record available at https://lccn.loc.gov/2018042399
ISBN: 978-1-49256788-2 (print)
Copyright © 2019 by PMc Fitness Solutions LLC
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E7329
This book would not be possible without my amazing wife, Monica, who not only taught me how to
teach group fitness but also has provided the support, guidance, and encouragement that have
allowed me to flourish as an educator; I love you, thank you for putting up with me. To my
daughters, Parker and Ryan, thank you for the opportunity to study and learn more about human
movement. I love you both more than words can say.
Contents
Exercise Finder
Foreword
Preface
Acknowledgments
Introduction
PART I   The Science and Why It Matters
Understand the physiology and the methodology of
exercise to help shape your workouts.
1   How Exercise Changes Your Body
2   Movement and Intensity in Practice
PART II   Exercises and Workouts
Cover all your bases with a full range of workouts
using a variety of equipment to maximize results.
3   Mobility Training
4   Core Strength Training
5   Metabolic Conditioning
PART III   Get Fit and Stay Fit
Complete instructions on how to organize your fitness
goals for long-term success.
6   Designing Your Exercise Program
7   Lifetime Programming
References
About the Author
Earn Continuing Education Credits/ Units
Exercise Finder
BODYWEIGHT EXERCISES
Exercise Mobility Core Strength Metabolic Conditioning Page Number
Alternating lateral lunges with reach X 196
Glute bridge X 127
High plank X 125
Hip bridge X 60
Kneeling thoracic spine mobility X 67
Lateral crawling X 201
Lateral lunge with trunk rotation X 129
Multiplanar kneeling to standing X 64
Offset quadruped rocking X 61
Plank to knee tap X 197
Quadruped shoulder rotation X 66
Reverse lunge with overhead reach X 130
Rollerblader (ice skater) X 200
Side plank X 126
Single-leg balance with arm reach X 128
Slow-motion burpee X X 63/202
Speed squat X 198
Spider-Man stretch X 62
Squat with forward reach X 131
Step-through X 199
Supine hip circle X 59
STABILITY BALL EXERCISES
Exercise Mobility Core Strength Metabolic Conditioning Page Number
Ball pass crunch X 212
Child’s pose X 69
Crunch X 140
Diagonal lift X 208
Full body extension X 74
Hip bridge to hamstring curl X X 133/205
Hip roll to knee tuck X 138
Knee tuck X 204
Kneeling chest stretch X 71
Kneeling cross-body reaching X 70
One-leg squat X 139
Pike X 136
Prone hip roll X 206
Reverse back extension X 209
Roll-out X 207
Russian twist X X 137/210
Seated adductor stretch X 73
Seated hip opener X 72
Stir-the-pot X 134
Supine hip rotation X 135
Supine lateral roll X 75
MEDICINE BALL EXERCISES
Core Metabolic Page
Exercise Mobility Strength Conditioning Number
Child’s pose cross-body reach X 77
Diagonal low-to-high lift X 146
Full-body crunch X 221
Hip bridge with pullover X 142
Kneeling with overhead reach X 78
Lateral lunge with trunk rotation and X 81
reach
Lateral skater with forward reach X 222
Offset kneeling with trunk rotation X 79
Push press to bounce catch X 218
Reverse crossover lunge with reach X 220
Reverse lunge to chop (over forward X 147
leg)
Reverse lunge with overhead lift X 223
Romanian deadlift X 143
Rotational lunge with reach to ground X 82
Squat to forward press X 217
Standing rotation X X 144/216
Straight-arm slam X 214
Transverse plane lunge with lift X 148
Trunk rotation with overhead reach X 80
Vertical chop X 145
SANDBAG EXERCISES
Core Metabolic Page
Exercise Mobility Strength Conditioning Number
Crunch with resistance X 225
Forward lunge with reach to ground X 90
Forward to reverse lunge with overhead lift X 228
Half Turkish get-up X 232
Hip hinge with offset stance X 88
Hip thruster X 86
Kneeling hip flexor stretch with overhead reach X 87
Lateral lunge with forward press X 155
Lateral lunge with shoulder carry X 89
Lying spinal rotation X 85
One-arm bent-over row X 154
One-leg hip bridge X 150
Pullover X 84
Push press throw to catch X 226
Reverse crossover lunge with reach X 231
Reverse lunge with rotation (over forward leg) X 152
Reverse overhead slams X 230
Single-leg Romanian deadlift X 153
Swing (alternating hands) X 229
Transverse plane lunge reach to ground with X 156
overhead press
V-sit with press X 151
TWO-ARM RESISTANCE TUBING EXERCISES
Core Metabolic Page
Exercise Mobility Strength Conditioning Number
Alternating punches X 258
Fast band pull X 241
High-to-low band chop X 159
Kneeling lift X 96
Lateral lunge to band chop X 240
Lateral lunge with straight-arm pull-down X 239
Leg-raise hamstring stretch X 92
Lunge to one-arm pull X 160
Lying hip stretch X 93
One-arm press X 164
Overhead squat X 97
Split squat with trunk rotation X 161
Squat-to-row X X 163/235
Standing chest opener X 94
Standing crunch (facing away from anchor X 158
point)
Standing pull and punch X 95
Straight-arm pull-down X 236
Transverse lunge with pull X 237
Two-hand forward press X 162
DUMBBELL EXERCISES
Core Metabolic Page
Exercise Mobility Strength Conditioning Number
Alternating-arm bent-over row X X 170/243
Cross-body rotating shoulder press X 246
Hip press X X 167
Lateral lunge reach-down to overhead X 169
press
Lateral lunge to overhead press X 244
Lateral lunge with reach to ground X 100
Pullover to crunch X 166
Romanian deadlift to biceps curl X 168
Rotating shoulder press X 102
Rotating uppercut X X 171/245
Single-leg alternating biceps curl X 248
Single-leg sword draw X 173