Describes periodization in strength training (the cycling of specificity, intensity, and volume of training to achieve peak levels of performance for the most important conditions), suggesting that well-designed periodized programs will allow superior performance at the appropriate time, reduction in overtraining potential, systematic control over…

Discusses warm-up before physical activity, focusing on recent research that questions the traditional use of static stretching in a warm-up before strength and power activities. (SM)

This book is designed to help dancers improve their technique and performance in all dance forms by strengthening the body's core while improving coordination, balance, alignment, and flexibility. It features 170 imagery illustrations paired with 160 dance-specific exercises to help maximize body-mind conditioning. It culminates with a 20-minute,…

The specific types of fibers that make up individual muscles greatly influence how people will adapt to their training programs. This paper explains the complexities of skeletal muscles, focusing on types of muscle fibers (slow-twitch and fast-twitch), recruitment of muscle fibers to perform a motor task, and determining fiber type. Implications…

Describes the possible causes of delayed-onset muscle soreness (DOMS), which include buildup of lactic acid in muscle, increased intracellular calcium concentration, increased intramuscular inflammation, and muscle fiber and connective tissue damage. Proposed methods to reduce DOMS include warming up before exercise and performing repeated bouts…

Discusses the various strength qualities (maximum strength, high- and low-load speed strength, reactive strength, rate of force development, and skill performance), noting why a training program design based on strength diagnosis can lead to greater efficacy and better performance gains for the athlete. Examples of tests used to assess strength…

Presents information to promote understanding of the concept of core strength and stability, explain why this concept is important to spine health, and evaluate trunk training activities with respect to their contribution to core strength and stability, noting implications for physical fitness and low back pain. The paper reviews the anatomy and…

Describes the advantages of using plyometric programs in the water, explaining that they may provide athletes with several benefits (e.g., added resistance, which increases muscle strength, and getting a break from more monotonous drills on land). The paper discusses: the physical properties of water, aquatic rehabilitation that incorporates…

An estimated 75 million people in the United States suffer from some type of back problem. Most are caused by muscle strain and improper posture. This book describes an exercise program designed to relieve muscle strain, improve and correct posture, and reduce stress and tension. The book is divided into four sections: "Warm…

Information regarding the use of anabolic steroids by athletes should be presented in high school and college health education classes. The use and effects of steroids is described. (MT)

Discusses how a strength and conditioning program can be safety incorporated into the daily life of people with cystic fibrosis as a complementary therapy to medications, regular checkups, bronchial drainage, and respiratory therapy, examining physical restrictions and guidelines, exercise prescriptions, and exercise applications, and explaining…

Characteristics of an effective strength training program are analyzed and descriptions are offered of different kinds of weight training activities. Comparisons are made between concentric, isometric, eccentric, and isokinetic training methods. The fundamentals and techniques of an exemplary training program are outlined and the organization and…

Postural deviations resulting from strength and flexibility imbalances include swayback, scoliosis, and rounded shoulders. Screening tests are one method for identifying strength problems. Tests for the evaluation of postural problems are described, and exercises are presented for the strengthening of muscles. (JN)

This field test to assess the functional fitness of adults over 60 covers of the following areas: (1) body composition; (2) body weight; (3) standing height measurement; (4) flexibility; (5) agility/dynamic balance; (6) coordination; (7) strength; and (8) endurance. Posttest activities are suggested, and a data sheet and exercise consent form are…

This fact sheet uses a question-and-answer format to summarize issues related to physical fitness in people with mental retardation. Questions and answers address the following topics: a definition of "physical fitness"; the components of physical fitness (muscle strength and endurance, flexibility, body composition, and cardiovascular endurance);…