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Englanninkielinen.
SUPERTRAINING CONTENTS
PREFACE
STRENGTH AND THE MUSCULAR SYSTEM
Objectives
What is strength?
The origins of strength training science
Pioneers of Strength Training
The fundamental principle of strength training
Neural changes with training
Strength deficit
1.1 Preliminary Issues
1.1.1 Resistance training for different purposes
1.1.2 Factors limiting strength production
1.2 Fundamental Biomechanics of Strength
1.3 A Philosophy of Physical Training
1.4 Specificity in Training
1.5 Strength and Fitness
1.6 The Nature of Strength
Determinants of strength
Shock training and plyometrics
Strength and connective tissue
1.7 The Muscle Complex
1.7.1 The structure of muscle
1.7.2 A model of the muscle complex
Further information on collagenous tissues
The structure and function of ligaments and tendons
Mechanical loading of collagenous tissue
The role of stored elastic energy
The influence of exercise on connective tissue
A modified muscle model
1.7.3 Implications of the Muscle Model for Flexibility
1.7.4 The Relationship between Stability and Mobility
1.8 Classification of Muscle Actions
1.9 Cocontraction and Ballistic Movement
1.10 Types of Muscle Contraction
1.11 The Triphasic Nature of Muscle Activity
1.12 Types of Muscle Fibre
The implications of ballistic research
1.13 The Mechanism of Muscle Growth
The effects of high versus moderate intensity exercise
1.14 Neurophysiological Aspects of Exercise
1.15 Bioenergetics and the Energy Systems
1.15.1 The energy systems and types of activity
1.15.2 Energy mechanisms
1.15.3 The short-term energy system
1.15.4 The intermediate energy system
1.15.5 The long-term energy system
1.15.6 Implications for physical conditioning
1.15.7 Hormonal factors and strength training
1.16 Adaptation and the Training Effect
1.16.1 The General Adaptation Syndrome
1.16.2 The Biochemistry of Adaptation in Sport
; The Specificity of biochemical adaptation
; The sequence of biochemical changes during training
1.16.3 General Theories of the Training Process
; Single-Factor Model of Training
; Two Factor Model of Training
; The concept of Progressive Overload Training
1.16.4 A Model of Physical Fitness
SPECIAL STRENGTH TRAINING FOR SPORTS MASTERY
The Russian system of classifying athletes
The early stages of strength training
2.1 Schemes for Perfecting Movements
2.1.1 Increasing the working-effect of movements
2.1.2 Perfecting the motor structure of movements
The kinematic pair
The kinematic chain
The kinematic system
2.1.3 The biodynamic structure of sporting movements
2.2 Specialisation to Develop Sports Mastery
2.2.1 Specific forms of producing muscular strength
2.2.2 The functional topography of the muscular system
2.2.3 Motor specialisation in developing sports mastery
Heterochronicity
Specialisation processes
2.3 Characteristics of Physical Fitness
2.3.1 The structure of physical fitness
2.3.2 The interrelation between motor abilities
General and partial connections
Essential and non-essential connections
Positive and negative connections
Direct and indirect connections
2.3.3 The structure of motor abilities
2.3.4 General concepts of the structure of physical fitness
- FACTORS INFLUENCING STRENGTH PRODUCTION
3.1 The Regimes of Muscular Work
3.2 Qualitative Characteristics of Strength
3.2.1 Explosive strength
Quickness and reactive ability
Speed, speed-strength and quickness
3.2.2 Strength-endurance
3.3 The Influence of External Conditions on Strength
3.3.1 The influence of the pre-working state of the muscles
3.3.2 The effect of the load on speed of muscle contraction
Contraction speed and strength in acyclic activity
Contraction strength and speed in cyclic activities
3.3.3 The effect of strength on speed of muscle action
Speed-strength and strength-speed
The interrelation between strength and other fitness factors
3.3.4 The relationship between strength and posture
3.3.4.1 Strength variation with postural change
3.3.4.2 Strength, safety and pelvic tilt
3.3.4.3 The effect of head position on strength
3.3.4.4 Strength, symmetry and limb alignment
3.3.5 The dependence of strength on bodymass
3.3.6 The relationship between strength and height
3.3.7 The relationship between strength and age
3.3.8 The relationship between strength and gender
3.3.9 The increase in human strength over time
3.4 Factors increasing the Working Effect of Strength
3.4.1 The warmup
3.4.2 The after-effect of muscle activity
3.4.3 Additional movement
3.4.4 Preparatory movement
3.4.5 Coordination in muscular work
3.4.6 Efficiency of energy expenditure
3.4.7 Emotion and other psychological factors
3.4.8 The effect of cold application
3.4.9 Breathing and strength production
3.4.10 Strength development and proprioception
3.5 Flexibility and Sporting Performance
3.5.1 A definition of flexibility
3.5.2 The effects of stretching
3.5.3 The neuromuscular component of flexibility
3.5.4 Components of joint flexibility
3.5.5 Parameters of flexibility
3.5.6 Soft tissue biomechanics and flexibility
3.5.7 The influence of exercise on connective tissue
3.5.8 Stretching techniques
3.5.9 Low flexibility versus non-functional muscle tension
3.6 The Stretching Matrix System
3.7 The Movement Matrix System
The Limitations of Anatomical Movement Analysis
- THE MEANS OF SPECIAL STRENGTH TRAINING
4.1 The Problem of Training Means
4.1.1 Characteristics of strength increase
4.1.2 The effect of strength training means
4.2 Neuromuscular Stimulation for Strength Development
4.2.1 The physiological effects of electrostimulation
4.2.1.1 Reasons for conflicting research
4.2.1.2 Clinical applications of electrostimulation
4.2.1.3 Further research findings
4.2.1.4 An integrated theory of electrostimulation
4.2.1.5 The use of electrostimulation in training
4.2.2 Resistance and strength training
4.2.3 Kinetic energy and strength processes
4.2.4 Isometric training
Isometric training and angular specificity
Other aspects of isometric activity
Loadless training
4.2.5 Eccentric training
4.2.6 Isokinetic and other training means
4.2.6.1 The isokinetic training method
4.2.6.2 Limitations of the isokinetic method
4.2.6.3 Static-dynamic methods
4.2.6.4 Choice of muscle training regimes
4.2.7 The use of training machines
4.2.7.1 Functional resistance machines
4.2.7.2 Non-functional resistance machines
4.2.7.3 Machines and the variable resistance philosophy
4.2.7.4 The training safety of machines
4.2.7.5 The efficiency of machine training
4.2.8 The concept of symmetric training
4.2.9 The concept of muscle isolation
4.3 Dynamic Correspondence as a Means of Strength Training
4.3.1 The amplitude and direction of movement
4.3.2 The accentuated region of force production
4.3.3 The dynamics of the effort
4.3.4 The rate and time of maximal force production
4.3.5 The regime of muscular work
4.3.6 Correspondence of training means to the sports movements
4.4 Strength Training and General Endurance
Oxidative capacity and muscular endurance
Strength training and general endurance
The process of functional specialisation
Factor Analysis
- THE METHODS OF SPECIAL STRENGTH TRAINING
5.1 The Problem of Methods
5.2 General Principles of Special Strength Training
5.2.1 The development of maximum strength
The repetitive effort method
The brief maximal tension method
5.2.2 Autoregulating Progressive Resistance Exercise (APRE)
5.2.3 The development of speed-strength
5.2.4 The development of explosive strength and reactive ability
The plyometric method
Plyometrics as a discrete training system
The fundamental theory of plyometrics
The prescription of plyometric exercise
Asymmetric plyometrics
Non-impact plyometrics
Analysis of popular texts on plyometrics
Plyometrics and The Brain
Various Shock methods
5.2.5 The development of strength-endurance
5.3 Application of Special Strength Training Means
5.3.1 Interaction between different training means
5.3.2 A sequential system of training means
5.3.3 The conjugate sequence system of training means
5.4 The Principal Aims in Organising Special Strength Training
5.4.1 Converging the partial effects of strength training means
5.4.2 Acceleration of specific adaptation
5.4.3 Specific correspondence of the training effect
5.4.4 Maintaining the strength training effect
5.5 Cross Training as a Conditioning Variation
5.6 Circuit Training
5.7 Concluding remarks
- PROGRAMMING AND ORGANISATION OF TRAINING
6.1 The Development of Training Organisation
Ways of organising training
6.2 Periodisation as a Form of Organisation
6.2.1 Types of Periodisation
6.2.2 Calculation of the parameters of periodisation
6.2.3 The relationship between intensity and volume
6.3 Training as an Objective of Management
6.4 Prerequisites for Organising Training
6.5 Classification of Sports
6.6 Characteristics of the Training Process
6.6.1 Adaptation to Intense Muscular Work
6.6.2 Structural-Functional Specialisation in Training
6.6.3 The Structure of Special Physical Preparedness
6.7 Preparedness and the Training Load
6.7.1 The Training Load and its Effect
6.7.2 Factors determining the Training Effect
6.7.3 The Contents of the Loading
Specificity of the load
Training potential of the loading
6.7.4 The Volume of the Training Load
6.7.5 The Organisation of Training Loads
6.8 The Long-Term Delayed Training Effect
6.9 The Dynamics of Training in the Annual Cycle
6.10 Principles of Programming and Organising Training
6.10.1 Forms of Constructing Training
6.10.2 Organisational Aspects of Structuring Training
Complex training
Unidirectional training
Concentrated loading
Problems with concentrated loading
The use of concentrated loading
Use of the conjugate sequence system
6.10.3 Constructing Training by Functional Indicators
6.11 Primary Aims in Programming Training
6.12 Models for Structuring Annual Training
Examples of descriptive modelling
The composition of the concentrated loading volume
6.12.1 A Model for Sports requiring Explosive Strength
6.12.2 A Model for Medium Duration Endurance Sports
6.12.3 A Model for Long Duration Endurance Sports
6.12.4 A Model for Sports requiring Tricyclic Periodisation
More advanced use of concentrated loading
6.12.5 Practical Principles of Programming
6.13 A Sequence for Programming Annual Training
6.14 Managing the Training Process
6.15 The Future of Programming Training
- A COMPENDIUM OF STRENGTH TRAINING METHODS 425
7.1 Resistance Training Methods
Maximal Methods
Supramaximal Methods
Circamaximal Methods
Reactive Methods
Miscellaneous Methods
7.2 PNF as a Training System 434
7.2.1 Definition and Scope of PNF
7.2.2 Relationship of PNF to physical conditioning
7.2.3 The fundamentals of PNF
7.2.3.1 The principles of PNF
7.2.3.2 Procedures of PNF
7.2.3.3 Patterns of PNF
7.2.3.4 Positions and Postures of PNF
7.2.3.5 Pacing in PNF
7.2.4 Modifications to PNF
7.2.5 Functional Neuromuscular Conditioning
7.3 Muscle Training
7.3.1 A summary of movements of the joints
7.3.2 Examination of some Joint Actions
7.4 Use of the Strength Training Compendium
- DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES 449
8.1 Preliminary Considerations
8.2 Needs Analysis and Sports Modelling
8.3 The Training Programme
8.4 Classification of Exercises for Sports Training
Weightlifting Exercises
Powerlifting Exercises
Hybrid Lifting Exercises
8.5 Overtraining
8.6 Restoration and Stress Management
Stress and restorative measures
Application of restorative measures
Restorative means
Massage methods
Massage variables
Complexes and Periodisation in Restoration
Research into Restoration Methods
8.7 The Use of Testing
8.8 Principles of Safety in Strength Training
8.9 Safety and Training Apparel
8.9.1 Lifting, belts and breathing
8.9.2 Shoes and safety
8.10 Safety and Machine Training
8.11 Protection by the muscles
8.12 Towards the Future
Non-physical Factors
Lessons from Modern Physics
Changes of State
Fuzzy Fitness
Applications of New Methods
Innovations in Testing
Kinaesthetic Manipulation and Education
Advances in Methods of Coaching
FACTS AND FALLACIES OF FITNESS (Mel C Siff 2000 ) 300 pages
BACK COVER INFORMATION
Toe touching is dangerous. Squats damage your knees. Deadlifts cause
slipped discs. Aerobic exercise is essential for cardiac health. Never hold
your breath during exercise. Ballistic stretching is harmful. Resistance
training is bad for children. Weightlifting slows you down and makes you
muscle bound. Straight leg situps destroy your lower back. Injuries are
caused if your muscles have the wrong strength ratios. You must do special
exercises to strengthen the rotator cuff muscles. Leg extensions are safer
than squats.
If you are even vaguely interested in fitness, sport and health, you will
have come across these proclamations and many more. Have you ever checked to
see if they are true? Or do you simply follow them blindly?
This book uses biomechanics, physiology, science and logic to investigate
these and hundreds of other beliefs drawn from many years of the author's
experiences in strength training, aerobics instruction, competitive lifting,
sports coaching, sports science and university teaching. What emerges is a
startling exposé which reveals that many ideas accepted as gospel in the
realm of fitness and sport are more fallacy than fact.
Its heretical chapters will take you on a controversial tour through the
halls of fitness and sports mythology and change your views forever. Some of
the unique material here has been presented at many conferences throughout
the world and has already made a major impact on the way in which fitness and
sports training is viewed and taught.
If you are a personal trainer, group fitness instructor, sports coach,
physical therapist, any other worker in the health professions, or simply a
fitness fanatic, then this book is for you. It will help you raise your
level of professionalism and serve as a valuable resource for years to come.
The author is an internationally renowned sports scientist, consultant and
presenter, who has helped numerous athletes, teams and organisations in their
quest for excellence. He also co-authored Supertraining, one of the most
authoritative textbooks yet published in strength training.
Dr Yuri Verkhoshansky, renowned Russian scientist who pioneered plyometrics:
"Dr Siff is one of the world's leading specialists in sports science,
well-known in many countries. His encyclopaedic knowledge is most impressive
and is considered by our scientists to be very important for sports science,
as it contains valuable unique ideas and practical methods of training in all
sports."
CONTENTS
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INTRODUCTION
ALL THOSE FALLACIES
A Compendium of Popular Fitness Fallacies
Before You Go Any Further
- A DISSECTION GUIDE
Rules of Exercise?
How to Distinguish Fact from Fallacy
Techniques of Persuasion
- DISSECTING THE EXERCISES
Our First Dissection
Fallacies Among General Fundamentals
Fallacies of Cardiovascular and Aerobics Fundamentals
Strength Fallacies
Postural Fallacies
- SOME MORE DISSECTIONS
Fallacies of Warming Up and Stretching
Fallacies of General Popular Exercises
Fallacies of Aerobics Classes
Fallacies of Resistance Exercise
Fallacies of Equipment and Apparel
Fallacies of Special Population Training
- FUNDAMENTAL ISSUES
What is Fitness?
Fitness in Sport
Are the Fit Healthier?
Fat and Fit?
Is Exercise Testing Necessary?
What Research does not Tell You
Pain and Gain
What is Stability?
The Specificity of Movement Patterns
Is Lactic Acid a Toxin?
Spinal Terminology
What is Fatigue?
Is Muscle Fibre Typing Valuable?
Types of Muscle Contraction
- CARDIOVASCULAR ISSUES
Matters of the Heart
An Irregular Heart may be Healthier
Oxygen Debt?
Heart Rate and Cardiovascular Fitness
How Strenuous is that Exercise?
The Heart is not just a Pump
- BIOMECHANICAL ISSUES
Myths of Antagonistic Muscles
A Flat Back?
Back Facts and Figures
Back Pain and the Mind
Strength and Connective Tissue
Back Pain and Evolution
Foot Mechanics and Shoes
The Effect of Head Position on Strength
What is Hyperextension?
The Dogma of Isokinetics
Strength Training and Muscle Tension
What Newton really Said
Correct Pelvic Tilt?
Safe Lifting
Correct Lumbar Lifting Posture?
Lifting Revisited
Weight Training and the Back
Lumbar Pelvic Rhythm
Inflexibility or Spurious Muscle Tension?
Triphasic Muscle Action
Diaphragm and Stabilising
Correct Sitting Posture?
- AEROBICS ISSUES
What is Aerobics Really?
Is Low Impact Safer?
Dumbbells in Aerobics Classes
Plyometrics in Aerobics ?
Heart Rate in Low or High Impact Aerobics
Elastic Band Aid for Aerobics
Structural Exercises?
Callanetics?
PNF Aqua-Exercise
Toe-Heel Doctrine in Aerobics
Mind-Body Aerobics
- FLEXIBILITY ISSUES
Is Flexibility Training Necessary?
Active, Passive and Other Stretches
Do You need a Warmup?
Facts on Warming Up
- GENERAL TRAINING ISSUES
Progressive Overload?
Structural vs Functional Training
The Bodybuilding Paradigm
Is Symmetric Training advisable?
Autoregulating Progressive Resistance Exercise
Hybrid Training - A Strength Training Innovation
Loadless Training
Using PNF in Training
What is Periodisation?
Comparison of Training Regimes
Design of Sports Training Programmes
Gorilla Power
- STRENGTH AND RESISTANCE ISSUES
Scientific Resistance Training in Sport
Resistance Training for Different Purposes
Bigger, Faster, Stronger?
Speed-Strength Training
Eccentrics and Muscle Soreness
Strength and Size
Closed vs Open Chain Exercise
Slow Training and No Momentum?
Strength and Gender
Peripheral Heart Action
Competitive Lifting for Juveniles?
Muscle Hypertrophy Formulae?
The Hardgainer
Muscle Pain for Gain?
- SAFETY ISSUES
Exercise Readiness Questionnaire
Dangerous Exercises: Fact or Fiction?
Safety Mania
Safety in Exercise
Contraindicated Exercise May Protect
Muscles may not Protect
Are Ballistics Dangerous?
Types of Overtraining
Personal Liability
Safety in the Health Club
Equipment Safety
- PERSONAL TRAINING ISSUES
The Personal Trainer
Becoming a Successful Personal Trainer
Instructions and Performance
The Art of Public Speaking
Fitness Guru Kit
Skinfold Champions
Bodybuilding Anorexia
Rules of Treatment
- SPECIFIC EXERCISE ISSUES
Abominable Abdominals
Ab Mania
Abdominal and Trunk Exercise
Beyond Bent Knee Situps
Straight Leg Situps
Leg Raises - Sane or Insane?
Why Situp Testing?
Islated Muscle Testing?
Is there a Bicep Curl?
Special Rotator Cuff Exercises?
All Squats the Same?
- EQUIPMENT ISSUES
Training Machines
Safety and Machine Training
Machine Testing?
Equipment Purchase Questionnaire
Passive Exercise Systems
Lifting, Belts and Breathing
Shoes and Safety
Ball Balance Training
- PLYOMETRICS ISSUES
What is Plyometrics?
Understanding Plyometrics
Powermetrics, Not Plyometrics!
Non Impact Plyometrics
Asymmetric Plyometrics
Plyometrics and the Brain - The Missing Dimension
- BRAIN AND MIND ISSUES
The Brain-Mind Link
Neural Changes with Training
Mental Preparation in Sport
The Mind and Body Shaping
The Endorphin Story
Auto-Mind Training
- HEALTH ISSUES
Exercise and Stress
AIDS Tales
Losing Weight?
Spot Reduction Revisited
Slimming with High Carbohydrate Diets
Bouncing for Life?
X-Rays and Your Health
The Greatest Medical Challenge?
- NUTRITION AND DRUG ISSUES
The Cholesterol Debate
Butter or Margarine?
Fat Substitutes
Fad Diets
Food Consumption to Test Fitness?
Low Fat Dairy Substitutes?
Slim Before Breakfast
Sugar for Energy?
Calorie Counting
Health Watch: Paracetamol, IUD, Inderal and Other
Left Handed Food
Nutrition for Performance
Synchronised Sports Nutrition
The Steroid Game
Steroids for Endurance?
The Farce of Steroid Testing
Food and Behaviour
Eat Right For Your Blood Type
The Creatine Story
- EASTERN TRAINING ISSUES
The Chinese System of Quantal Training
Chinese Secrets
Adaptogens and Other New Ideas
Kinaesthetic Manipulation
Sports Restoration and Massage
CONCLUSION
SOURCES OF INFORMATION**
