LWBK942-FM.qxd 6/25/11 8:45 AM Page x ACSM’s Foundations of Strength Training and Conditioning ACSM’ s Foundations of Strength Training and Conditioning NICHOLAS RATAMESS Jr, PHD, CSCS*D, FNSCA Department of Health and Exercise Science The College of New Jersey Ewing, NJ Acquisitions Editor: Emily Lupash Product Manager: Andrea M. Klingler Vendor Manager: Kevin Johnson Marketing Manager: Allison Powell Design Coordinator: Doug Smock Production Service: SPi Global © 2012 by American College of Sports Medicine 401 W. Michigan St. Indianapolis, IN 46202-3223 USA All rights reserved. This book is protected by copyright. No part of this book may be reproduced in any form by any means, including photocopying, or utilized by any information storage and retrieval system without written permission from the copyright owner, except for brief quotations embodied in critical articles and reviews. Materials appearing in this book prepared by individuals as part of their official duties as U.S. government employees are not covered by the above-mentioned copyright. Printed in China. Library of Congress Cataloging-in-Publication Data Ratamess, Nicholas A. ACSM’s foundations of strength training and conditioning / Nicholas Ratamess. p. ; cm. Foundations of strength training and conditioning Includes bibliographical references. ISBN 978-0-7817-8267-8 1. Exercise—Physiological aspects. 2. Physical fitness. 3. Weight training. I. American College of Sports Medicine. II. Title. III. Title: Foundations of strength training and conditioning. [DNLM: 1. Physical Fitness. 2. Resistance Training. QT 255] QP301.R36 2011 613.7—dc23 2011015912 Care has been taken to confirm the accuracy of the information presented and to describe generally accepted practices. 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This is particularly important when the recommended agent is a new or infrequently employed drug. Some drugs and medical devices presented in the publication have Food and Drug Administration (FDA) clearance for limited use in restricted research settings. It is the responsibility of the health care pro- vider to ascertain the FDA status of each drug or device planned for use in their clinical practice. To purchase additional copies of this book, call our customer service department at (800) 638-3030 or fax orders to (301) 223-2320. International customers should call (301) 223-2300. Visit Lippincott Williams & Wilkins on the Internet: at LWW.com. Lippincott Williams & Wilkins customer service representatives are available from 8:30 am to 6 pm, EST. 10 9 8 7 6 5 4 3 2 1 This book is dedicated to my wife, Alison; my children, Jessica, Vinnie, and Nicole; and my parents, Nick and Veronica, for their love and support. Preface Optimizing sports performance through improved athleti- reader through the program design process. Chapter 17 cism has long been a primary goal among athletes, coaches, discusses the importance of training periodization when and practitioners. Although athleticism is improved sub- designing long-term training programs for athletes. stantially by participating in sports via regular practice and Chapter 18 provides current information regarding the competition, most recognize that maximizing athletic per- testing and evaluation of human performance. In addition, formance can only be attained by combining sport partici- norms are provided for key fitness components and test pation with an effective strength training and conditioning results. Although there is not a specific nutrition chapter, program. The field of strength training and conditioning pertinent nutritional information is discussed throughout has grown immensely over the past 20 years. As a result, in several chapters where appropriate. the number of practitioners, educators, and students in strength and conditioning–related careers and academic FEATURES programs has dramatically increased. Greater scientific study, practical recommendations, and dissemination of Various learning tools have been incorporated into each knowledge to practitioners are needed to meet the needs of chapter to help facilitate learning and comprehension. a growing field. ACSM’s Foundations of Strength Training and Interpreting Research boxes draw attention to important Conditioning provides a review of scientific and practical research findings and explain their application to strength information and presents the information in a logical man- and conditioning practice. Myths and Misconceptions ner. It bridges the gap between scientific study and profes- debunk common myths and clarify widespread miscon- sional practice and is aimed at coaches, athletes, personal ceptions. Case Studies throughout the chapters present trainers, fitness instructors, and students preparing for a real-world scenarios. Using the skills and knowledge career in a strength training and conditioning–related field. gained from the text, these case studies require the reader to evaluate the issues and devise effective solutions. ORGANIZATION Sidebars amplify important concepts presented within the chapters. Finally, Review Questions at the end of The primary objectives of ACSM’s Foundations of Strength each chapter assess the reader’s grasp of key concepts. Training and Conditioning are to provide the most perti- nent and up-to-date information regarding the training ADDITIONAL RESOURCES and testing of athletes and a foundation in basic physi- ology and kinesiology. The book is organized into four ACSM’s Foundations of Strength Training and Conditioning basic sections: (1) historical and strength and condition- includes additional resources for both instructors and ing field–related foundations; (2) basic biomechanics and students that are available on the book’s companion Web physiology; (3) flexibility, sprint, plyometric, balance, site at http://thepoint.lww.com/ACSMS&C. agility, aerobic, and resistance training program design and exercise prescription; and (4) testing and evaluation. INSTRUCTORS Chapter 1 provides some historical and field-related infor- • Image Bank mation. It is important for strength and conditioning stu- • PowerPoint Lecture Outlines dents and professionals to have a basic understanding of • Brownstone Test Generator its history. Chapters 2 through 8 provide the reader with • WebCT/Blackboard/Angel Cartridge basic information in human biomechanics and physiol- ogy. A foundation in human movement and physiology is STUDENTS paramount for the strength and conditioning professional to understand proper movement and the acute responses • Videos and subsequent adaptations that affect human perfor- • Animations mance. Chapter 9 discusses key strength and condition- In addition, purchasers of the text can access the search- ing principles that form the basic template of any training able Full Text through the book’s Web site. See the front program prescribed to athletes. Chapters 10 through 16 inside cover of this text for more details and include the provide up-to-date information for improving athletic passcode to gain access to the Web site. performance. Training recommendations and several exer- cise prescription examples are provided to help guide the Nick Ratamess vi User’s Guide ACSM’s Foundations of Strength Training and Conditioning and conditioning-related field, this text helps link greater was created and developed to provide a review of scien- scientific study, practical recommendations, and dissemi- tific and practical information, bridging the gap between nation of knowledge to meet the needs of this growing scientific study and professional practice. Written for field. Please take a few moments to look through this coaches, athletes, personal trainers, fitness instructors, User’s Guide, which will introduce you to the tools and and students preparing for a career in a strength training features that will enhance your learning experience. Chapter Objectives highlight the main points of the chapter and what important information read- ers should focus on as they move through the content presented. Sidebars present brief topic points to highlight important material. Case Studies throughout the chapters pres- ent real-world scenarios. Using the skills and knowledge gained from the text, these case studies require the reader to evaluate the issues and devise effective solutions. vviiii viii USER’S GUIDE Myths and Misconceptions boxes debunk popular myths and clarify widespread misconceptions about strength and conditioning. Interpreting Research boxes draw atten- tion to important research findings and explain their application to strength and conditioning practice. Exercises Exercise boxes provide step-by- BENT-OVER BARBELL ROW Rating: B step instruction for various exer- cises, along with photos of the proper positioning and movement. With these exercise boxes can be found Caution! boxes, which provide warning and reminders about important things to remem- ber while doing the specific exer- cise. Variations of the exercise • Athlete stands with feet shoulder width apart and CCAAUUTTIIOONN!! Standing too upright greatly limits described are also provided. knees flexed. RROOMM aanndd mmuussccllee ddeevveellooppmmeenntt.. AA ccoommmmoonn mmiiss- • Bar is grasped from the floor with a closed, pronated ttaakkee iiss ttoo sseeee tthhiiss eexxeerrcciissee ppeerrffoorrmmeedd wwiitthh tthhee aatthhlleettee grip wider than shoulder width while the back is flat, maintaining nearly an upright posture. chest out, shoulders retracted, head is tilted forward, elbows are fully extended, and torso is flexed forward 10–30 degrees above horizontal. OOTTHHEERR VARIATIONS AND SIMILAR • Athlete should remain flexed forward throughout the EEXXEERRCCIISSEESS Reverse-grip bent-over row, bent- exercise. oovveerr DDBB rrooww ((wwiitthh vvaarriioouuss ggrriipp ppoossiittiioonnss)),, BBBB bbeenncchh • Bar is pulled upward (using back muscles mostly row, T-bar row, Smith machine row, rows with keg, and not the elbow flexors) touching the upper mastiff bar, or sand bag, one-arm DB/core ball/band/ abdomen. tubing row, one-arm cable row, DB/KB row (single leg • The elbows are pointed up with a rigid torso and for balance), renegade row with DB or KB, one-arm the back should remain hyperextended (straight) bench row, and inverted row (BW with bar or TRX throughout the movement. and feet elevated on bench/SB or placed on the floor, • Bar is lowered with control until elbows are fully pronated or supinated grip). extended.