Essentials of Strength Training and Conditioning-3rd Edition


NSCA -National Strength & Conditioning Association
3rd Edition
ISBN: 0736058036
ISBN13: 9780736058032
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Now in its third edition, Essentials of Strength Training and Conditioning is the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance. Essentials of Strength Training and Conditioning is the most-preferred preparation text for the Certified Strength and Conditioning Specialist (CSCS) exam. The research-based approach, extensive exercise technique section, and unbeatable accuracy of Essentials of Strength Training and Conditioning make it the text readers have come to rely on for CSCS exam preparation. The third edition presents the most current strength training and conditioning research and applications in a logical format designed for increased retention of key concepts. The text is organized into five sections. The first three sections provide a theoretical framework for application in section 4, the program design portion of the book. The final section offers practical strategies for administration and management of strength and conditioning facilities.
  • Section 1 (chapters 1 through 10) presents key topics and current research in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sport nutrition, and sport psychology and discusses applications for the design of safe and effective strength and conditioning programs.
  • Section 2 (chapters 11 and 12) discusses testing and evaluation, including the principles of test selection and administration as well as the scoring and interpretation of results.
  • Section 3 (chapters 13 and 14) provides techniques for warm-up, stretching, and resistance training exercises. For each exercise, accompanying photos and instructions guide readers in the correct execution and teaching of stretching and resistance training exercises. This section also includes a set of eight new dynamic stretching exercises.
  • Section 4 examines the design of strength training and conditioning programs. The information is divided into three parts: anaerobic exercise prescription (chapters 15 through 17), aerobic endurance exercise prescription (chapter 18), and periodization and rehabilitation (chapters 19 and 20). Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared. Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals.
  • Section 5 (chapters 21 and 22) addresses organization and administration concerns of the strength training and conditioning facility manager, including facility design, scheduling, policies and procedures, maintenance, and risk management.
Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information. Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals. Essentials of Strength Training and Conditioning also offers new lecture preparation materials. A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities. The presentation package and image bank, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their own presentations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates. These tools can be downloaded online and are free to instructors who adopt the text for use in their courses. Essentials of Strength Training and Conditioning, Third Edition, provides the latest and most comprehensive information on the structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design, and organization and administration of facilities. Its accuracy and reliability make it not only the leading preparation resource for the CSCS exam but also the definitive reference that strength and conditioning professionals and sports medicine specialists depend on to fine-tune their practice.

About the Editor

Thomas R. Baechle, EdD, CSCS,*D, NSCA-CPT,*D, is chair of the exercise science and athletic training department at Creighton University in Omaha, Nebraska. In his career covering more than 35 years as a fitness professional and academician, Baechle has earned numerous certifications and awards, taught at various universities, held a variety of professional and civic offices, and volunteered for many national and international associations and organizations related to fitness and personal health. Baechle is widely published and lectures frequently. His recent honors include receiving the Outstanding Writing Achievement Award from Human Kinetics in 2007, Merit for Excellence in Education and Development of Professional Standards from the International Fitness Institute in 2006, the Distinguished Faculty Service Award from Creighton University in 2002, and the Lifetime Achievement Award from the NSCA in 1998. Baechle makes his home with his wife, Susan, in Omaha. Roger W. Earle, MA, CSCS,*D, NSCA-CPT,*D, earned his master's degree from the University of Nebraska at Omaha in exercise science. In 2008, he became the Professional Education division director at Human Kinetics. Previously, Earle was the associate executive director for National Strength and Conditioning Association (NSCA) Certification, where he was responsible for developing the Certified Strength and Conditioning Specialist (CSCS) and the NSCA-Certified Personal Trainer (NSCA-CPT) certification exams. He also previously served as the head strength and conditioning coach and a faculty member of the exercise science and athletic training department at Creighton University in Omaha. Earle has over 25 years of experience as a personal fitness trainer for people of all age and fitness levels, and he frequently gives lectures at national and international conferences about designing personalized exercise and training programs. He coauthored the first and second editions of Fitness Weight Training and coedited both the NSCA's Essentials of Personal Training and the second and third editions of Essentials of Strength Training and Conditioning.

Table of Contents

Section 1: Concepts and Applications of the Exercise Sciences

Chapter 1. Structure and Function of the Muscular, Neuromuscular, Cardiovascular, and Respiratory Systems
Gary R. Hunter, PhD, and Robert T. Harris, PhD

  • Muscular System
  • Neuromuscular System
  • Cardiovascular System
  • Respiratory System
  • Conclusion
  • Learning Aids

Chapter 2: Bioenergetics of Exercise and Training
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 3: 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
  • Steroid Hormones Versus Polypeptide 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 4: Biomechanics of Resistance Exercise
Everett Harman, PhD

  • Musculoskeletal System
  • Human Strength and Power
  • Sources of Resistance to Muscle Contraction
  • Joint Biomechanics: Concerns in Resistance Training
  • Movement Analysis and Exercise Prescription
  • Conclusion
  • Learning Aids

Chapter 5: Adaptations to Anaerobic Training Programs
Nicholas A. Ratamess, PhD

  • Neural Adaptations
  • Muscular Adaptations
  • Connective Tissue Adaptations
  • Endocrine Responses and Adaptations to Anaerobic Training
  • Cardiovascular and Respiratory Responses to Acute 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

  • Acute Responses to Aerobic Exercise
  • Chronic Adaptations to Aerobic Exercise
  • Designing Aerobic Programs for Optimizing Adaptations
  • External Influences on Cardiorespiratory Response
  • Individual Factors Influencing Adaptations to Aerobic Endurance Training
  • Conclusion
  • Learning Aids

Chapter 7: Age- and Sex-Related Differences and Their Implications for Resistance Exercise
Avery D. Faigenbaum, EdD

  • Children
  • Female Athletes
  • Older Adults
  • Conclusion
  • Learning Aids

Chapter 8: Psychology of Athletic Preparation and Performance
Bradley D. Hatfield, PhD, and Evan B. Brody, PhD

  • Definitions of Key Concepts in Sport Psychology
  • How the Mind Affects the Athlete‚Äôs Physical Performance
  • Ideal Performance State
  • Motivational Phenomena
  • Influence of Arousal on Performance
  • Mental Management of Physical Resources: Controlling Psychological Processes
  • Conclusion
  • Learning Aids

Chapter 9: Performance-Enhancing Substances
Jay R. Hoffman, PhD, and Jeffrey R. Stout, PhD

  • Types of Performance-Enhancing Substances
  • Hormones
  • Dietary Supplements
  • Conclusion
  • Learning Aids

Chapter 10: Nutritional Factors in Health and Performance
Kristin Reimers, PhD

  • Role of the Nutritionist
  • How to Evaluate the Adequacy of the Diet
  • Macronutrients
  • Micronutrients
  • Fluid and Electrolytes
  • Precompetition and Postexercise Nutrition
  • Weight and Body Composition
  • Eating Disorders: Anorexia Nervosa and Bulimia Nervosa
  • Obesity
  • Conclusion
  • Learning Aids

Section 2: Testing and Evaluation

Chapter 11: Principles of Test Selection and Administration
Everett Harman, PhD

  • Reasons for Testing
  • Testing Terminology
  • Evaluation of Test Quality
  • Test Selection
  • Test Administration
  • Conclusion
  • Learning Aids

Chapter 12: Administration, Scoring, and Interpretation of Selected Tests
Everett Harman, PhD, and John Garhammer, PhD

  • Measuring Parameters of Athletic Performance
  • Selected Test Protocols and Scoring Data
  • Statistical Evaluation of Test Data
  • Conclusion
  • Learning Aids

Section 3: Exercise Techniques

Chapter 13: Warm-Up and Stretching
Ian Jeffreys, PhD

  • Warm-Up
  • Flexibility
  • Types of Stretching
  • Conclusion
  • Static Stretching Techniques
  • Dynamic Stretching Techniques
  • Learning Aids

Chapter 14: Resistance Training and Spotting Techniques
Roger W. Earle, MA, and Thomas R. Baechle, EdD

  • Exercise Technique Fundamentals
  • Spotting Free Weight Exercises
  • Conclusion
  • Resistance Training Exercises
  • Learning Aids

Section 4: Program Design
Part I: Anaerobic Exercise Prescription

Chapter 15: Resistance Training
Thomas R. Baechle, EdD, Roger W. Earle, MA, and Dan Wathen, MS

  • 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 16: Plyometric Training
David H. Potach, MPT, and Donald A. Chu, PhD, PT

  • Plyometric Mechanics and Physiology
  • Plyometric Program Design
  • Age Considerations
  • Plyometrics and Other Forms of Exercise
  • Safety Considerations
  • Conclusion
  • Plyometric Drills
  • Learning Aids

Chapter 17: Speed, Agility, and Speed-Endurance Development
Steven S. Plisk, MS

  • Movement Mechanics
  • Running Speed
  • Agility
  • Methods of Developing Speed and Agility
  • Program Design
  • Conclusion
  • Learning Aids

Part II : Aerobic Exercise Prescription

Chapter 18: Aerobic Endurance Exercise Training
Benjamin H. Reuter, PhD, and Patrick Hagerman, 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
  • Learning Aids

Part III: Applying Exercise Prescription Principles

Chapter 19: Periodization
Dan Wathen, MS, Thomas R. Baechle, EdD, and Roger W. Earle, MA

  • Responses to Training Stress
  • Periodization Cycles
  • Periodization Periods
  • Applying Sport Seasons to the Periodization Periods
  • Undulating (Nonlinear) Versus Linear Periodization Models
  • Example of a Macrocycle
  • Conclusion
  • Learning Aids

Chapter 20: Rehabilitation and Reconditioning
David H. Potach, MPT, and Terry L. Grindstaff, DPT

  • Sports Medicine Team
  • Types of Injury
  • Tissue Healing
  • Rehabilitation and Reconditioning Strategies
  • Conclusion
  • Learning Aids

Section 5: Organization and Administration

Chapter 21: Facility Organization and Risk Management
Michael Greenwood, PhD, and Lori Greenwood, PhD

  • 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
  • Maintaining and Cleaning Equipment
  • Scheduling the Strength and Conditioning Facility
  • Litigation Issues
  • Conclusion
  • Learning Aids

Chapter 22: Developing a Policies and Procedures Manual
Boyd Epley, MEd, and John Taylor, MS

  • Mission Statement and Program Goals
  • Program Objectives
  • Job Titles, Descriptions, and Duties of the Strength and Conditioning Staff
  • Staff Policies and Activities
  • Facility Administration
  • Conclusion
  • Learning Aids


As a textbook for those preparing for the Certified Strength and Conditioning Specialist (CSCS) examination and for upper-level undergraduates taking courses in the sport sciences related to strength training and conditioning. Also a reference for strength and conditioning specialists, coaches, athletic trainers, sport physical therapists, personal trainers, and other sport science professionals.

Supplementary Instructional Materials

Ancillaries All ancillaries are FREE to course adopters and can be found at Instuctor Guide Provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities. Student Lab Activities Contains 20 lab activities to help students apply the concepts learned in the book. Lab activities cover different topics throughout the course of the book, and involve executing tests, collecting data, and analyzing the data that is collected. Presentation Package and Image Bank This comprehensive resource, delivered in Microsoft PowerPoint, offers instructors a Presentation Package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an Image Bank by instructors who need to customize their own presentations.