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Fitness Professionals' Guide to Strength Training for Older Adults - Thomas R. Beachle

Fitness Professionals' Guide to Strength Training for Older Adults

Paperback Published: 4th May 2010
ISBN: 9780736075817
Number Of Pages: 329
For Ages: 18+ years old

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Bring the benefits of strength training to seniors--regardless of their fitness levels--with "Fitness Professional's Guide to" "Strength Training Older Adults, Second Edition." This resource contains the information and tools you need to educate, motivate, and assist older adults in committing to and benefiting from individualized strength training programs. Baechle and Westcott, leading authorities in fitness and strength training, offer information and guidance based on their combined 50-plus years of experience as strength training athletes, coaches, instructors, and researchers. The authors' summaries of current research will update your knowledge of the specific health benefits of strength training for senior populations, including those with chronic conditions. Guidelines for senior strength training provide a basis for your program design, and recommendations for program modifications will assist you in constructing strength training programs that meet each client's needs, abilities, and limitations. Previously published as "Strength Training for Seniors," this new edition has been retooled to assist health and fitness instructors at health clubs, YMCAs, community centers, nursing homes, retirement communities, and other organizations in helping older adults obtain the far-reaching benefits of strength training." Fitness Professional's Guide to Strength" "Training Older Adults" includes these updates: - A new chapter on sport conditioning programs, which provides specific strength training exercises to boost performance and reduce risk of injury for older runners, cyclists, swimmers, skiers, golfers, tennis players, rowers, rock climbers, hikers, softball players, and triathletes - Updated research regarding program design and performance for special populations, including seniors with diabetes, cardiovascular disease, low-back pain, balance issues, arthritis, osteoporosis, fibromyalgia, frailty, and poststroke impairments - Updated nutrition information and specific nutrition guidelines to help seniors properly fuel their bodies for aerobic exercise, muscle building, and daily living. Precise illustrations and biomechanically sound instructions for exercises that use resistance machines, free weights, body weight, elastic bands, and balls help you review proper techniques and provide your clients with clear explanations. Unique teaching scripts offer strategies for communicating information that will help your clients avoid errors that cause injury or reduce the effectiveness of the exercise. Use the sample 10-week workout to help your beginning clients establish a foundation of muscle strength to improve everyday tasks and increase cardiovascular capability. You'll also find intermediate and advanced workout programs focused on increasing muscle size, strength, and endurance along with specific considerations for older adults at each fitness level. In addition, practical methods for client assessment assist you in measuring muscle strength, hip and trunk flexibility, and body composition; guidelines also help your clients assess their own progress. Featuring principles, protocols, and adaptations, "Fitness Professional's Guide to Strength Training Older Adults" has everything you need for designing and directing sensible strength training programs for seniors. Information is presented progressively, making it easy to apply for fitness and health care professionals with varied backgrounds and experiences. In addition, numerous references for each topic offer starting points for further study, and tables, figures, and logs provide guidance in exercise program design and education for your clients. Substantial research has shown that strength training can reverse many of the degenerative processes associated with aging and reduce the risk and severity of several health problems common among older adults. Use the information and tools in "Fitness Professional's Guide to Strength Training Older Adults" to help your senior clients understand the benefits of strength training, overcome their intimidation, and commit to a training program that will enable them to enjoy a more vibrant and active lifestyle.

Exercise Finderp. viii
Acknowledgmentsp. x
Introductionp. xi
Why Seniors Should Strength Trainp. 1
Body Compositionp. 1
Metabolic Ratep. 5
Diabetesp. 6
Gastrointestinal Transitp. 7
Cardiovascular Diseasep. 7
Osteoporosisp. 9
Low-Back Painp. 11
Arthritisp. 12
Fibromyalgiap. 12
Depression and Self-Confidencep. 13
Visual and Auditory Impairmentsp. 13
Strokesp. 13
Training Principles and Teaching Strategiesp. 15
Training Frequencyp. 16
Number of Setsp. 18
Training Resistance or Loadsp. 20
Number of Repetitionsp. 22
Exercise Selectionp. 23
Training Progressionp. 26
Teaching Strategiesp. 28
Exercise Execution Procedures and Instructionp. 33
Full Range of Movementp. 34
Controlled Movement Speedp. 35
Breathingp. 36
Warm-Up and Cool-Downp. 37
Machine and Free-Weight Exercise Instructionp. 39
Basic Workout Programsp. 167
Recommended Load Assignmentsp. 167
Weeks 1 and 2p. 172
Weeks 3 and 4p. 173
Weeks 5 and 6p. 174
Weeks 7 and 8p. 174
Weeks 9 and 10p. 175
Intermediate and Advanced Workout Programsp. 177
Intermediate Training Considerationsp. 177
Muscle Sizep. 179
Muscle Strengthp. 181
Muscle Endurancep. 183
Advanced Training Considerationsp. 185
Alternative Exercises and Programsp. 193
Planning Your Programp. 193
Guidelines for Reps, Sets, and Rest Periodsp. 193
Bodyweight Exercisesp. 194
Elastic Resistance Exercisesp. 208
Progress Assessmentp. 215
Muscle Strengthp. 215
Assessing Hip and Trunk Flexibilityp. 221
Body Compositionp. 223
Personal Perceptionsp. 225
Working With Special Populationsp. 229
Obesityp. 229
Diabetesp. 231
Cardiovascular Diseasep. 234
Osteoporosisp. 237
Low-Back Painp. 238
Arthritisp. 239
Fibromyalgiap. 240
Depression and Self-Confidencep. 241
Visual and Auditory Impairmentsp. 242
Strokesp. 243
General Frailtyp. 244
Sport-Specific Trainingp. 247
Runnersp. 248
Cyclistsp. 254
Swimmersp. 258
Skiersp. 262
Tennis Playersp. 266
Golfersp. 273
Rock Climbers and Hikersp. 277
Triathletesp. 283
Rowersp. 286
Softball Playersp. 289
Nutrition for Senior Clientsp. 293
The Basic Nutrientsp. 296
Three Steps to Better Nutritionp. 302
Energy for Exercise and Protein for Muscle Buildingp. 303
Eating, Exercise, and Encouragementp. 304
Appendixp. 307
Referencesp. 308
Indexp. 322
About the Authorsp. 329
Table of Contents provided by Ingram. All Rights Reserved.

ISBN: 9780736075817
ISBN-10: 073607581X
Audience: Professional
For Ages: 18+ years old
Format: Paperback
Language: English
Number Of Pages: 329
Published: 4th May 2010
Country of Publication: US
Dimensions (cm): 25.4 x 17.78  x 2.54
Weight (kg): 0.7
Edition Number: 2
Edition Type: Revised