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Youth Strength Training PDF

Programs for Health, Fitness, and Sport

$41.95 CAD

Ebook
$41.95 CAD

ISBN: 9781492574668

©2009

Page Count: 248

Access Duration: 10 Years

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The e-book for More Fun and Games is available at a reduced price. It allows you to highlight, take notes, and easily use all the material in the book in seconds. The e-book is delivered through Adobe Digital Editions® and when purchased through the Human Kinetics site, access to the content is immediately granted when your order is received.

The benefits of strength training for youth are clearly documented. Yet teachers, fitness instructors, and youth coaches are often not sure how to proceed, and they end up watering down adult versions of strength-training programs.

 

That is definitely not the way to go. But authors Avery Faigenbaum and Wayne Westcott, with their 50 years of combined experience in teaching youth strength-training classes and coaching, can tell you the way to go—and back it with the most current research on instructional techniques and program design for youth.

 

Long recognized as leading authorities on strength training, Faigenbaum and Westcott guide you in designing efficient, enjoyable, and productive programs for kids of varying abilities in elementary school (ages 7 to 10), middle school (11 to 14), and high school (15 to 18). You will focus first on broad-based, balanced muscle development, and then move into comprehensive, sport-specific strength-training programs.

 

In addition, Youth Strength Training will teach you

• productive protocols for warming up and cooling down;

• procedures for enhancing joint flexibility;

• innovative ways to incorporate resistance exercises into physical education classes, sport practice sessions, and exercise facilities; and

• proper exercise technique for 111 resistance exercises using weight stack machines, free weights, medicine balls, elastic bands, and body-weight resistance.

 

Much has changed since the authors first wrote a book on strength training for youth, and those changes—including information in the areas of nutrition, hydration, and recovery to maximize the effects of strength training and minimize the risks of overtraining—are incorporated in this book. Additional changes, based on the authors’ studies, are reflected in workout frequency, exercise repetitions, related training components, and other factors that affect program design and conditioning results. All programs were fashioned with the latest NASPE standards in mind.

 

Faigenbaum and Westcott have included new information on periodization and long-term planning, perceived exertion scale for youth, overtraining and undertraining, dynamic warm-ups and static stretches, new exercises, effective instruction of youth, and plyometrics.

 

Through strength training, kids as young as 7 can safely develop a strong musculoskeletal system that can help them improve their health and fitness and also withstand the rigors of sport participation.

 

Youth Strength Training is the definitive source to guide you in designing and overseeing the programs of the kids you work with, whether you’re in a school, fitness center, or home setting. If you want to see high rates of strength development and spark a lifelong interest in strength-building activities, rely on Youth Strength Training.

Adobe Digital Editions® System Requirements
Windows
Microsoft® Windows® 2000 with Service Pack 4, Windows XP with Service Pack 2, or Windows Vista® (Home Basic 32-bit and Business 64-bit editions supported)Intel® Pentium® 500MHz processor128MB of RAM800x600 monitor resolution


Mac
PowerPC Mac OS X v10.4.10 or v10.5 PowerPC® G4 or G5 500MHz processor128MB of RAM


Intel® Mac OS X v10.4.10 or v10.5500MHz processor128MB of RAM



Supported browsers and Adobe Flash versions
Windows Microsoft Internet Explorer 6 or 7, Mozilla Firefox 2 Adobe Flash® Player 7, 8, or 9 (Windows Vista requires Flash 9.0.28 to address a known bug)


Mac Apple Safari 2.0.4, Mozilla Firefox 2 Adobe Flash Player 8 or 9



Supported devicesSony® Reader PRS-505



Language versions English French German

Foreword

Acknowledgments

Introduction

 

Part I Fitness Fundamentals

Chapter 1. Ready to Train

Strength Training Versus Weightlifting, Powerlifting, and Bodybuilding

FUNdamental Fitness

Muscles, Bones, and Connective Tissue

Program Assessment

Getting Ready

Summary

 

Chapter 2. Program Prescriptions

Training Guidelines

Program Considerations

Play Education

Summary

 

Chapter 3. Exercise Technique and Training Procedures

Understanding Children

Being a Teacher

Developing the Fitness Workout

Using Equipment Safely

Keeping It Progressive

Summary

 

Part II Exercises

Chapter 4. Free Weights

Training With Free Weights

Free-Weight Exercises

Summary

 

Chapter 5. Weight Machines

Training on Weight Machines

Weight Machine Exercises

Summary

 

Chapter 6. Elastic Bands and Medicine Balls

Training With Elastic Bands and Medicine Balls

Elastic Band Exercises

Medicine Ball Exercises

Summary

 

Chapter 7. Body-Weight Training

Using Body Weight as Resistance

Body-Weight Exercises

Summary

 

Part III Program Design

Chapter 8. General Preparation

Preparatory Conditioning

Training Youth

Dynamic Motivation

Summary

 

Chapter 9. Basic Strength and Power for Ages 7 to 10

Components of the Warm-Up and Cool-Down

Strength-Training Program

Strength-Training Exercises

Training Considerations

Summary

 

Chapter 10. Intermediate Strength and Power for Ages 11 to 14

Components of the Warm-Up and Cool-Down

Strength-Training Program

Machine Strength-Training Exercises

Medicine Ball Strength-Training Exercises

Training Considerations

Summary

 

Chapter 11. Advanced Strength and Power for Ages 15 to 18

Components of the Warm-Up and Cool-Down

Strength-Training Program

Machine and Free-Weight Strength-Training Exercises

Medicine Ball and Elastic Band Strength-Training Exercises

Training Considerations

Summary

 

Chapter 12. Sport-Specific Power and Strength for Young Athletes

Training for Sport Conditioning

Baseball and Softball

Basketball and Volleyball

Dancing and Figure Skating

Football and Rugby

Ice Hockey and Field Hockey

Soccer

Swimming

Tennis

Track: Sprints and Jumps

Track: Distance Running

Summary

 

Part IV Long-Term Planning and Nutritional Support

Chapter 13. Periodization and Recovery

Overreaching and Overtraining

Models of Periodization

Rest and Recovery

Long-Term Development

Summary

 

Chapter 14. Eating for Strength and Performance

Basics of Healthy Eating

Children’s Nutritional Needs

Hydration

Snack Foods

Summary

 

Appendix A: Sample Workout Log

Appendix B: Suggested Readings

Index

About the Authors

Avery D. Faigenbaum, EdD,CSCS, is a professor in the department of health and exercise science at the College of New Jersey. Dr. Faigenbaum is a leading researcher and practitioner in pediatric exercise science, with nearly 20 years of experience in working with children and adolescents. He has authored more than 100 scientific articles, 20 book chapters, and 7 books related to youth fitness and conditioning. In addition, Dr. Faigenbaum has lectured nationally and internationally to health and fitness organizations and has developed youth fitness programs for YMCAs, recreation centers, physical education classes, and after-school sport programs.

 

Dr. Faigenbaum is a fellow of the AmericanCollege of Sports Medicine and of the National Strength and Conditioning Association. He is also a member of the International Scientific Advisory Committee and was a member of the Massachusetts Governor’s Council on Physical Fitness and Sports for 7 years.

 

Wayne L. Westcott, PhD, CSCS, is a fitness research director at the South Shore YMCA and adjunct instructor of exercise science at QuincyCollege, both in Quincy, Massachusetts. He has served as a strength-training consultant for Nautilus, the United States Navy, the American Council on Exercise, the President’s Council on Physical Fitness and Sports, and the YMCA of the USA. He has also been an editorial advisor for many publications, including Physician and Sportsmedicine, Fitness Management, On-Site Fitness, Prevention, Shape, and Men’s Health. He has authored or coauthored 23 books on youth strength training worldwide and has helped numerous colleges, schools, YMCAs, and fitness centers develop youth strength-training programs.

Avery Faigenbaum,Wayne Westcott

Youth Strength Training PDF

$41.95 CAD

The e-book for More Fun and Games is available at a reduced price. It allows you to highlight, take notes, and easily use all the material in the book in seconds. The e-book is delivered through Adobe Digital Editions® and when purchased through the Human Kinetics site, access to the content is immediately granted when your order is received.

The benefits of strength training for youth are clearly documented. Yet teachers, fitness instructors, and youth coaches are often not sure how to proceed, and they end up watering down adult versions of strength-training programs.

 

That is definitely not the way to go. But authors Avery Faigenbaum and Wayne Westcott, with their 50 years of combined experience in teaching youth strength-training classes and coaching, can tell you the way to go—and back it with the most current research on instructional techniques and program design for youth.

 

Long recognized as leading authorities on strength training, Faigenbaum and Westcott guide you in designing efficient, enjoyable, and productive programs for kids of varying abilities in elementary school (ages 7 to 10), middle school (11 to 14), and high school (15 to 18). You will focus first on broad-based, balanced muscle development, and then move into comprehensive, sport-specific strength-training programs.

 

In addition, Youth Strength Training will teach you

• productive protocols for warming up and cooling down;

• procedures for enhancing joint flexibility;

• innovative ways to incorporate resistance exercises into physical education classes, sport practice sessions, and exercise facilities; and

• proper exercise technique for 111 resistance exercises using weight stack machines, free weights, medicine balls, elastic bands, and body-weight resistance.

 

Much has changed since the authors first wrote a book on strength training for youth, and those changes—including information in the areas of nutrition, hydration, and recovery to maximize the effects of strength training and minimize the risks of overtraining—are incorporated in this book. Additional changes, based on the authors’ studies, are reflected in workout frequency, exercise repetitions, related training components, and other factors that affect program design and conditioning results. All programs were fashioned with the latest NASPE standards in mind.

 

Faigenbaum and Westcott have included new information on periodization and long-term planning, perceived exertion scale for youth, overtraining and undertraining, dynamic warm-ups and static stretches, new exercises, effective instruction of youth, and plyometrics.

 

Through strength training, kids as young as 7 can safely develop a strong musculoskeletal system that can help them improve their health and fitness and also withstand the rigors of sport participation.

 

Youth Strength Training is the definitive source to guide you in designing and overseeing the programs of the kids you work with, whether you’re in a school, fitness center, or home setting. If you want to see high rates of strength development and spark a lifelong interest in strength-building activities, rely on Youth Strength Training.

Adobe Digital Editions® System Requirements
Windows
Microsoft® Windows® 2000 with Service Pack 4, Windows XP with Service Pack 2, or Windows Vista® (Home Basic 32-bit and Business 64-bit editions supported)Intel® Pentium® 500MHz processor128MB of RAM800x600 monitor resolution


Mac
PowerPC Mac OS X v10.4.10 or v10.5 PowerPC® G4 or G5 500MHz processor128MB of RAM


Intel® Mac OS X v10.4.10 or v10.5500MHz processor128MB of RAM



Supported browsers and Adobe Flash versions
Windows Microsoft Internet Explorer 6 or 7, Mozilla Firefox 2 Adobe Flash® Player 7, 8, or 9 (Windows Vista requires Flash 9.0.28 to address a known bug)


Mac Apple Safari 2.0.4, Mozilla Firefox 2 Adobe Flash Player 8 or 9



Supported devicesSony® Reader PRS-505



Language versions English French German

Foreword

Acknowledgments

Introduction

 

Part I Fitness Fundamentals

Chapter 1. Ready to Train

Strength Training Versus Weightlifting, Powerlifting, and Bodybuilding

FUNdamental Fitness

Muscles, Bones, and Connective Tissue

Program Assessment

Getting Ready

Summary

 

Chapter 2. Program Prescriptions

Training Guidelines

Program Considerations

Play Education

Summary

 

Chapter 3. Exercise Technique and Training Procedures

Understanding Children

Being a Teacher

Developing the Fitness Workout

Using Equipment Safely

Keeping It Progressive

Summary

 

Part II Exercises

Chapter 4. Free Weights

Training With Free Weights

Free-Weight Exercises

Summary

 

Chapter 5. Weight Machines

Training on Weight Machines

Weight Machine Exercises

Summary

 

Chapter 6. Elastic Bands and Medicine Balls

Training With Elastic Bands and Medicine Balls

Elastic Band Exercises

Medicine Ball Exercises

Summary

 

Chapter 7. Body-Weight Training

Using Body Weight as Resistance

Body-Weight Exercises

Summary

 

Part III Program Design

Chapter 8. General Preparation

Preparatory Conditioning

Training Youth

Dynamic Motivation

Summary

 

Chapter 9. Basic Strength and Power for Ages 7 to 10

Components of the Warm-Up and Cool-Down

Strength-Training Program

Strength-Training Exercises

Training Considerations

Summary

 

Chapter 10. Intermediate Strength and Power for Ages 11 to 14

Components of the Warm-Up and Cool-Down

Strength-Training Program

Machine Strength-Training Exercises

Medicine Ball Strength-Training Exercises

Training Considerations

Summary

 

Chapter 11. Advanced Strength and Power for Ages 15 to 18

Components of the Warm-Up and Cool-Down

Strength-Training Program

Machine and Free-Weight Strength-Training Exercises

Medicine Ball and Elastic Band Strength-Training Exercises

Training Considerations

Summary

 

Chapter 12. Sport-Specific Power and Strength for Young Athletes

Training for Sport Conditioning

Baseball and Softball

Basketball and Volleyball

Dancing and Figure Skating

Football and Rugby

Ice Hockey and Field Hockey

Soccer

Swimming

Tennis

Track: Sprints and Jumps

Track: Distance Running

Summary

 

Part IV Long-Term Planning and Nutritional Support

Chapter 13. Periodization and Recovery

Overreaching and Overtraining

Models of Periodization

Rest and Recovery

Long-Term Development

Summary

 

Chapter 14. Eating for Strength and Performance

Basics of Healthy Eating

Children’s Nutritional Needs

Hydration

Snack Foods

Summary

 

Appendix A: Sample Workout Log

Appendix B: Suggested Readings

Index

About the Authors

Avery D. Faigenbaum, EdD,CSCS, is a professor in the department of health and exercise science at the College of New Jersey. Dr. Faigenbaum is a leading researcher and practitioner in pediatric exercise science, with nearly 20 years of experience in working with children and adolescents. He has authored more than 100 scientific articles, 20 book chapters, and 7 books related to youth fitness and conditioning. In addition, Dr. Faigenbaum has lectured nationally and internationally to health and fitness organizations and has developed youth fitness programs for YMCAs, recreation centers, physical education classes, and after-school sport programs.

 

Dr. Faigenbaum is a fellow of the AmericanCollege of Sports Medicine and of the National Strength and Conditioning Association. He is also a member of the International Scientific Advisory Committee and was a member of the Massachusetts Governor’s Council on Physical Fitness and Sports for 7 years.

 

Wayne L. Westcott, PhD, CSCS, is a fitness research director at the South Shore YMCA and adjunct instructor of exercise science at QuincyCollege, both in Quincy, Massachusetts. He has served as a strength-training consultant for Nautilus, the United States Navy, the American Council on Exercise, the President’s Council on Physical Fitness and Sports, and the YMCA of the USA. He has also been an editorial advisor for many publications, including Physician and Sportsmedicine, Fitness Management, On-Site Fitness, Prevention, Shape, and Men’s Health. He has authored or coauthored 23 books on youth strength training worldwide and has helped numerous colleges, schools, YMCAs, and fitness centers develop youth strength-training programs.

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