Strength Training Anatomy 3rd Pdf

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Jan–Jun 2010
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Inside Delavier's latest masterpiece …
Strength Training Anatomy 3
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Strength Training Anatomy 3rd Edition ISBN 978-0-7360-9226-5 . . . . . . . . . . . . . £15·99 / €17·60 Yoga Anatomy ISBN 978-0-7360-6278-7 . . . . . . . . . . . . . £14·99 / €16·50 Lore of Running 4th Edition ISBN 978-0-8732-2959-3 . . . . . . . . . . . . . £19·99 / €22·00 Mastering Mountain Bike Skills 2nd Edition ISBN 978-0-7360-8371-3 . . . . . . . . . . . . . £17·99 / €21·60 Advanced Marathoning 2nd Edition ISBN 978-0-7360-7460-5 . . . . . . . . . . . . . £13·99 / €15·40 Daniels' Running Formula 2nd Edition ISBN 978-0-7360-5492-8 . . . . . . . . . . . . . £14·99 / €16·50 Stretching Anatomy ISBN 978-0-7360-5972-5 . . . . . . . . . . . . . £14·99 / €16·50 Periodization Training for Sport 2nd Edition ISBN 978-0-7360-5559-8 . . . . . . . . . . . . . £14·99 / €16·50 Functional Training for Sports ISBN 978-0-7360-4681-7 . . . . . . . . . . . . . £14·99 / €16·50 In Pursuit of Excellence 4th Edition ISBN 978-0-7360-6757-7 . . . . . . . . . . . . . £14·99 / €16·50 The Swimming Drill Book ISBN 978-0-7360-6251-0 . . . . . . . . . . . . . £14·99 / €16·50 Cycling Anatomy ISBN 978-0-7360-7587-9 . . . . . . . . . . . . . £14·99 / €16·50 Encyclopedia of Muscle and Strength ISBN 978-0-7360-5771-4 . . . . . . . . . . . . . £15·99 / €17·60 Bodybuilding Anatomy ISBN 978-0-7360-5926-8 . . . . . . . . . . . . . £14·99 / €16·50 Training for Speed, Agility, and Quickness 2nd Edition ISBN 978-0-7360-5873-5 . . . . . . . . . . . . . £16·99 / €18·70 Swimming Fastest ISBN 978-0-7360-3180-6 . . . . . . . . . . . . . £34·99 / €38·50 Hatha Yoga Illustrated ISBN 978-0-7360-6203-9 . . . . . . . . . . . . . £12·99 / €14·30 Women's Strength Training Anatomy ISBN 978-0-7360-4813-2 . . . . . . . . . . . . . £14·99 / €16·50 Conditioning for Dance ISBN 978-0-7360-4156-0 . . . . . . . . . . . . . £16·99 / €18·70 Rowing Faster ISBN 978-0-7360-4465-3 . . . . . . . . . . . . . £16·99 / €18·70
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www.humankinetics.com [email protected]
Physiology of Sport and Exercise 4th Edition ISBN 978-0-7360-5583-3 . . . . . . . . . . . . . £49·95 / €54·90 Foundations of Sport and Exercise Psychology 4th Edition ISBN 978-0-7360-6467-5 . . . . . . . . . . . . . £49·95 / €54·90 Essentials of Strength Training and Conditioning 3rd Edition ISBN 978-0-7360-5803-2 . . . . . . . . . . . . . £49·95 / €54·90 Life Span Motor Development 5th Edition ISBN 978-0-7360-7552-7 . . . . . . . . . . . . . £55·00 / €60·50 Introduction to Kinesiology 3rd Edition ISBN 978-0-7360-7613-5 . . . . . . . . . . . . . £49·95 / €54·90 Research Methods in Physical Activity 5th Edition ISBN 978-0-7360-5620-5 . . . . . . . . . . . . . £49·95 / €54·90 Advanced Fitness Assessment and Exercise Prescription 5th Edition ISBN 978-0-7360-5732-5 . . . . . . . . . . . . . £49·95 / €54·90 Biomechanics of Sport and Exercise 2nd Edition ISBN 978-0-7360-5101-9 . . . . . . . . . . . . . £49·95 / €54·90 Methods of Group Exercise Instruction 2nd Edition ISBN 978-0-7360-7526-8 . . . . . . . . . . . . . £46·95 / €51·60 Motor Learning and Performance 4th Edition ISBN 978-0-7360-6964-9 . . . . . . . . . . . . . £49·95 / €54·90 Clinical Exercise Physiology 2nd Edition ISBN 978-0-7360-6565-8 . . . . . . . . . . . . . £54·95 / €60·40 Sport Marketing 3rd Edition ISBN 978-0-7360-6052-3 . . . . . . . . . . . . . £54·95 / €60·40 Periodization 5th Edition ISBN 978-0-7360-7483-4 . . . . . . . . . . . . . £36·95 / €40·60 Statistics in Kinesiology 3rd Edition ISBN 978-0-7360-5792-9 . . . . . . . . . . . . . £24·95 / €27·40 Successful Coaching 3rd Edition ISBN 978-0-7360-4012-9 . . . . . . . . . . . . . £27·99 / €30·80 The Complete Book of Personal Training ISBN 978-0-7360-0013-0 . . . . . . . . . . . . . £44·95 / €49·40 Science and Practice of Strength Training 2nd Edition ISBN 978-0-7360-5628-1 . . . . . . . . . . . . . £39·95 / €43·90 Soft Tissue Release ISBN 978-0-7360-7712-5 . . . . . . . . . . . . . £14·99 / €16·50 101 Fun Warm-Up and Cool-Down Games ISBN 978-0-7360-4849-1 . . . . . . . . . . . . . £14·95 / €16·40 Neuromechanics of Human Movement 4th Edition ISBN 978-0-7360-6679-2 . . . . . . . . . . . . . £54·95 / €60·40
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Strength Training Anatomy 3rd Edition ISBN 978-0-7360-9226-5 £15·99 / €17·60
Frédéric Delavier Over 1 million copies sold! With new exercises, additional stretches and more of Frédéric Delavier's signature illustrations, you'll gain a whole new understanding of how muscles perform during strength exercises. This one-of-a-kind best-seller combines the visual detail of top anatomy texts with the best of strength training advice. Many books explain what muscles are used during exercise, but no other resource brings the anatomy to life like Strength Training Anatomy. Over 600 full-colour illustrations reveal the primary muscles worked along with all the relevant surrounding structures, including bones, ligaments, tendons and connective tissue. Like having an X-ray for each exercise, the anatomical depictions show both superficial and deep layers and detail how various setup positions affect muscle recruitment and emphasise underlying structures. New pages show common strength training injuries in a fascinating light and offer precautions to help you exercise safely.
Also available Strength Training Anatomy Package 3rd Edition ISBN 978-0-7360-9606-5 . . . . . . . . . . . . . . . . . . . . £29·95 / €32·90
Now the top-selling book on strength training anatomy comes with the leading software in interactive anatomy.
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Running Anatomy ISBN 978-0-7360-8230-3 £14·99 / €16·50 Joe Puleo and Patrick Milroy See what it takes to maximise running strength, speed and endurance! Running Anatomy will show you how to improve your performance by increasing muscular strength, optimizing the efficiency of your running motion, and minimising your risk for injury. Running Anatomy features 50 of the most effective strength exercises for runners, each with clear, step-by-step descriptions and common running injuries
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Gastrocnemius Soleus If an Achilles (figure 10.5) Tendinous sheath of or any other tendon is injured, flexor digitorum longus healing is delayed by the poor Tendinous sheath blood supply to these tissues. of tibialis posterior Although the diagnosis may Subcutaneous bursa not be too difficult—the tendon of medial malleolus becomes locally tender and stiff, Tendinous sheath especially if stretched—there has of extensor been much dispute concerning hallucis longus the best method of treatment. Tendinous sheath of tibialis anterior Current opinion tends toward a regimen of extensive stretching, which needs to be repeated endlessly even after a cure has been effected in an attempt to prevent Tendinous sheath recurrence. To be of value, a of flexor hallucis longus stretch should be uncomfortAchilles tendon able rather than painful, held for Subtendinous bursa Subcutaneous bursa between 15 to 30 seconds, and Calcaneus never used in a jerky or unstable position, such as the performance E4782/Puleo/Fig Figure 10.5 Tendons, 10.4/333556/JG/R1 bones, and muscles of of a quadriceps stretch by standthe lower leg and foot. ing on one leg. Note, however, that self-diagnosis of any sporting injury is fraught with danger. Every injury is different in some way from every other and each requires individual assessment and management. It would be irresponsible of us to attempt to manage injury in a book that is aimed at improvement, so the preceding paragraphs should encourage you, the runner, to be aware that your body is not just a mean, well-oiled speed machine but, like all machinery, may need a little fine-tuning!
Specific Training Guidelines Warm up by doing some light running before performing the stretch. If the stretch is part of a rehabilitation of a tight iliotibial band and running is not an option, walk or perform a warm-up exercise for the legs for 10 minutes to promote blood flow. There are many supposedly therapeutic treatments for running injuries, and many methods of performing those treatments. For example, the role of stretching in running training is widely debated. How often, what body parts to stretch, and how long to hold the stretch are some of the questions most runners ask running experts. Because the emphasis of this book is anatomy and strength training, an in-depth examination of these topics and the unraveling of the mysteries of stretching are left to you. We offer some best practices, but we also believe in the authorship of your own running training system. Attempt the strength-training and rehabilitation exercises prescribed in this book, and supplement these with others that your experience has proven successful.
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running anatomy
ITB Stretch
Gluteus maximus Tensor fasciae latae
Iliotibial band
standing. E4782/Puleo/Fig. 10.07/333564/PG/R2
Execution for Standing ITB Stretch 1. Stand next to a wall. Cross the outside leg in front of the inside leg (closest to the wall). Press a hand against the wall for support. 2. Lean the inside hip toward the wall, touching the wall if possible. Both feet should remain flat on the ground. 3. Hold the static stretch for 15 to 30 seconds. Repeat multiple times. Switch sides.
full-colour anatomical illustrations highlighting the muscles in action. But you'll find much more than exercises – you'll also see their results. Running Anatomy places you in the action, fundamentally linking each exercise to running performance. You'll see how to strengthen muscles, reduce injury and improve gait efficiency for faster times and more fluid runs.
Aided by wonderful illustrations, Dr Patrick Milroy and coach Joe Puleo provide fascinating insights into the evolution and physiology of running. They show how improving strength and balance can help you go faster and further in this deceptively simple sport.' — John Hanc Runner's World
Anatomy Series Each book in the Anatomy Series provides detailed, full-colour anatomical illustrations of the muscles in action and step-by-step instructions that detail perfect technique and form for each pose, exercise, movement, stretch and stroke.
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Yoga Anatomy ISBN 978-0-7360-6278-7 . . . . . . . . . . . . £14·99 / €16·50 Swimming Anatomy ISBN 978-0-7360-7571-8 . . . . . . . . . . . . . £14·99 / €16·50 Bodybuilding Anatomy ISBN 978-0-7360-5926-8 . . . . . . . . . . . . . £14·99 / €16·50 Stretching Anatomy ISBN 978-0-7360-5972-5 . . . . . . . . . . . . . £14·99 / €16·50
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Dance Anatomy (Out July 2010) ISBN 978-0-7360-8193-1 . . . . . . . . . . . . . £14·99 / €16·50 Running Anatomy ISBN 978-0-7360-8230-3 . . . . . . . . . . . . . £14·99 / €16·50 Cycling Anatomy ISBN 978-0-7360-7587-9 . . . . . . . . . . . . . £14·99 / €16·50 Women's Strength Training Anatomy ISBN 978-0-7360-4813-2 . . . . . . . . . . . . . £14·99 / €16·50
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Cricket Steps to Success ISBN 978-0-7360-7873-3 £14·99 / €16·50 Ralph Dellor
… what club coaches and those working with schools have been waiting for.' ­— Tony Bowry Cricket Development Manager Yorkshire Cricket Board
With over 1·5 million sold, this series now has a new stable mate: Cricket Steps to Success. Published in full-colour, with over 130 photos and illustrations, this is a must for novices, coaches and teachers. With Cricket Steps to Success, you will learn the proper techniques of batting, bowling, fielding and wicket-keeping. Through clear, detailed instruction, full-colour photos and illustrations and 71 of the game's best drills, you will develop each skill. You will learn how to identify and correct common flaws in technique as you assess your abilities and gauge your progress. When you have mastered the fundamentals, Cricket Steps to Success takes you onto the field and into the game. From the roles and responsibilities of each position to the essentials of team play, you'll be prepared for every situation on the pitch. Cricket Steps to Success features ‘steps' guiding you through individual skills and techniques before bringing it all together. If you are ready to master the game of cricket, rely on the one resource proven to make a difference: Cricket Steps to Success.
Cricket: Steps to Success
Positioning Another of cricket's debates concerns whether wicket-keepers should stand back or up to the stumps, especially with the medium pacers. When a wicket-keeper stands up to anyone above medium pace, it certainly gives cause for comment as this is the true test of his ability. But he does not just stand anywhere he fancies, whether up or back. Numerous factors come into play, even when he is standing back, and his job is rather more straightforward. As a wicket-keeper, you want to make sure the ball reaches you at thigh height when you are
standing back (figure 8.1, a and b). Any lower and edges probably will not carry to you. You would not be comfortable continually taking the ball much higher than that when a higher bounce or a top edge will take the ball over your head. You also want to be in a position to see the ball all the way from the bowler's hand, which is just to the off side of the stumps. This positioning should ensure that you take a vast majority of balls with minimal movement.
Wicket-Keeping
Some wicket-keepers appear to the uninformed observer to be better than others because they are forever diving about and making their takes look spectacular. In fact, the unspectacular wicket-keeper usually is more proficient because he uses his feet to get into position without needing to dive. Of course, when the good wicket-keeper reaches the end of his range
of footwork, he must dive, but only then. A top wicket-keeper will spend little time prone on the ground. With consistent bowlers in operation, he will allow for late movement. With an out-swing bowler, the wicket-keeper tries to take balls that come straight through just inside his body. If a ball takes an outside edge, he will have less ground to cover before taking the catch.
Misstep
You frequently have to dive to take the ball when it is not directed at the stumps. Correction
Use footwork to get to the ball rather than diving unless the ball is at the outer limits of your range. stumps are within reach. You do not want to take the ball and then have to move forward before removing the bails. You also should watch the ball from the bowler's hand. For a right-handed batsman, your left foot will be on the line of the middle and off stumps.
Standing up to the wicket (figure 8.2, a and b) creates the possibility of a stumping. You are still there to take catches and generally stop the ball, but the batsmen is put under additional pressure, knowing that he must keep one foot behind the line at all times if he is not to be dismissed. Meanwhile, you must ensure that the
a
b
Figure 8.1 (a) Wicket-keeper's stance when standing back, which gives him a good view of the ball all the way from the bowler's hand. (b) Wicket-keeper takes the ball at thigh height. Misstep
The ball hardly ever comes to you at the right height. Correction
a
b
Figure 8.2 Wicket-keeper standing up to the wicket. Weight is on the balls of the feet, gloves are together and ready to rise with the ball. Wicket-keeper still has a good view of the ball. (a) Front view; (b) side view.
If you are standing back, your positioning is wrong. If you are standing up to the wicket, you might be getting up too early. Allow your gloves to rise with the bounce of the ball.
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Cutting Edge Cricket ISBN 978-0-7360-7902-0 £14·99 / €16·50 Frank Pyke and Ken Davis Cutting Edge Cricket has brought together unrivalled advice on playing and coaching cricket from 38 of Australia's most legendary players and coaches. Covering every aspect of cricket play you will learn and appreciate how the greatest players in Australia's cricket history reached the pinnacle of their game. From reading Cutting Edge Cricket you will be able to provide ways and means of enhancing your team's daily training and match play. Cutting Edge Cricket not only contains the best drills for batting, bowling, fielding and wicketkeeping, inside you will also find best practice strategies for captains and coaches to follow in leading and managing a team to success.
The illustrious list of contributors include: �� Australian Captains - Greg Chappell, Mark Taylor, Belinda Clark and Bob Simpson. �� National Coaches – John Buchanan, Tim Nielsen and Tom Moody (Sri Lanka) �� Players - Justin Langer (batsman), Merv Hughes (fast bowler), Ashley Mallett (spin bowler) and Ian Healy (wicketkeeper) �� Sport Scientists – Professors Bruce Abernethy and Bruce Elliott Soak up the stories and benefit from the wisdom of the great players and coaches from this most successful cricket nation.
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Rugby Steps to Success 2nd Edition ISBN 978-0-7360-8173-3 £14·99 / €16·50 Tony Biscombe and Peter Drewett
Kicking
Rugby: Steps to Success
Figure 4.7
b
c
exeCution 1. Catch ball in spread fingers 2. Pull ball down to chest and arms
Follow-through 1. Sink hips to stable crouch 2. Use sideways stance with shoulders braced 3. Maintain control of ball
If the ball has been kicked so that the chasing players will arrive with the ball, you will need to jump to have the best chance of claiming the ball. To time your run, watch the ball as it descends, and move close to and behind where it will land. At the right time, take a couple of strides to go under the ball, form a triangle with your thumbs and index fingers and stretch your arms upwards so that you can see the ball through the triangle (figure 4.7a).
Jump up and into the trajectory of the ball. At the same time lift your front knee to protect yourself (figure 4.7b) and catch the ball at full stretch. According to the Laws, no other player may tackle you when you are in the air, but if someone jumps against you, your knee will act as a buffer to keep him away from the ball. As you land, try to turn away from the chasing team and towards your own. Sink into a strong braced position with a wide base (figure 4.7c).
Figure 4.7
(continued)
b
c
exeCution 1. Raise arms 2. See ball through triangle 3. For protection, lift front knee as you jump 4. Catch ball in spread fingers
Follow-through 1. Land and sink hips to stable crouch 2. Have stable sideways base 3. Keep control of ball
always wear protective equipment in both practice and match situations. although not every drill in this section anticipates contact with a player, a piece of equipment or the ground, by its very nature rugby invites contact, sometimes by accident. it's better to be safe than sorry.
Jumping to Catch a Kick
Kicking Drill 1.
PreParation 1. Call ‘My ball' 2. Keep eyes on ball 3. Move quickly to within a couple of strides and behind where ball will land 4. Make a triangle with thumbs and index fingers as you prepare to jump
Punt Kicking for Accuracy
Work within a four-sectioned grid, with each section measuring 8 metres square (figure 4.8). Stand in grid 1; your partner stands in grid 3 or 4. Punt the ball accurately to each other so neither of you has to move to catch the ball. Constantly change positions within the two grid areas after each kick to test your punting accuracy.
• Kick; then chase your ball to put the catcher under pressure. • Use your weaker foot. to Decrease Difficulty
• Shorten the distance you have to kick over. • Stand with your kicking foot back and walk gently into the kick over three paces. As you start the third pace, drop the ball onto your foot as you swing it through and make contact along the long axis with all of your laces. Remember to follow through.
to increase Difficulty
a 61
• Ask a friend to pass you the ball before you kick. • Pick up a rolling ball; then punt. (continued)
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Master the skills, master the game. Rugby Steps to Success covers all of the skills, tactics and strategies you need to improve your play and dominate the pitch. With 13 progressive instructional steps, you'll learn all aspects of the game. Detailed descriptions, illustrations and photo sequences demonstrate the essential skills, including footwork, ball handing, tackling and kicking. Then practice and improve with 90 drills, each featuring a personal scoring system to gauge and accelerate your progress. After mastering the individual skills, you'll learn to apply them in match play. From retaining possession to attacking the opposition's weaknesses, you'll learn the strategies to dominate the pitch. Become a complete player and lead your team to victory. As part of the popular Steps to Success Sports Series – with more than 1·5 million copies sold worldwide – Rugby Steps to Success will elevate your performance to new heights in all facets of the game.
… a true reflection of everything a rugby player needs to master. Players and coaches following the Biscombe and Drewitt approach will acquire an excellent grounding of the fundamental skills of rugby.' — Matthew Tait Sale Sharks and England
… a must read book for any aspiring young rugby player and rugby coach. It's full of great ideas and advice based on years of experience and success in the game.‘ — Jason Leonard, MBE 114 England and five British & Irish Lions caps
Steps to Success Sports Series The Steps to Success Sports Series is the most extensively researched and carefully developed set of books ever published for teaching and learning sports skills. Check out the full range online at: humankinetics.com/stepstosuccess
Fundamental Weight Training ISBN 978-0-7360-8280-8 £12·99 / €15·60 David Sandler With over 100 exercises partnered with photo demonstrations, Fundamental Weight Training gives you the basic knowledge and programmes to start your weight training routine. Whether you're working out at the gym or at home, this guide will help you develop a sound strength training programme.
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Mastering Mountain Bike Skills 2nd Edition ISBN 978-0-7360-8371-3 £17·99 / €21·60
Brian Lopes and Lee McCormack
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Mastering Mountain Bike Skills is your guide for riding better, faster and more confidently on all terrain. World champion racer Brian Lopes and renowned coach Lee McCormack provide you with all of the key techniques and skills you'll need to take your ride to the next level. This new and improved edition of Mastering Mountain Bike Skills gives detailed, technical instruction on every mountain bike discipline: �� Trail �� Gravity �� Aggro �� Racing �� And more …
Mountaineering Training and Preparation ISBN 978-0-7360-8469-7 £22·99 / €27·60 Carlton Cooke, Dave Bunting and John O'Hara Whether the reader is an experienced mountaineer, hardened climber or just about to embark on their first expedition, this will be an invaluable resource. This book enables readers
The high-quality photo sequences and demonstrations combined with race stories from Brian Lopes will give you the tools you need, whether you're a recreational rider looking to rock the trails with friends or a rider looking to beat the competition. Let Mastering Mountain Bike Skills help you ride with more confidence and have more fun. With over 15 years as a professional mountain biker, the name Brian Lopes is synonymous with Mountain Bike racing. Since his professional debut back in 1993, Brian has been a constant presence on race podiums worldwide. With over 25 World Cup wins, four World Championship titles, and nine US Champion titles in both DH and Dual Slalom, Brian holds the most World Cup wins of any male racer to date and is recognised as the most successful American pro mountain biker.
Mastering Mountain Bike Skills by Brian Lopes is an essential read for any mountain biker. The expertise, advice, and insight he shares in this book are guaranteed to take your riding to the next level.' ­— Steve Peat (Professional Downhill Mountain Biker)
to devise, plan and prepare for a climb, before covering all aspects of the expedition itself. The British Army Everest West Ridge Expedition Team provide valuable insights into their training and preparation, including strategies for improving endurance and strength, nutrition, extreme environments, being more resilient, choosing the right team and lastly, anecdotes from Everest. This book is an absolute must for all those planning an expedition of any size.
Nordic Walking for Total Fitness ISBN 978-0-7360-8178-8 £14·99 / €16·50 Suzanne Nottingham and Alexandra Jurasin Nordic walking experts show how to make the most of every walk. Learn how to choose the perfect pole, master proper form and technique and implement a routine for the ultimate total-body workout.
This new book includes six essential workouts from short, quick walks to longer, more challenging workout excursions. Each can be tailored to achieve the reader's fitness goal, or select from a menu of sample programmes developed specifically for cardio health, strength, power, flexibility, sport cross-training and full-body fitness.
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Sports Massage ISBN 978-0-7360-8260-0 £14·99 / €16·50
Also available
Susan Findlay
Also available in the Hands-on Guides for Therapists Series:
On the field, post-event, or in the clinic, Sports Massage is the essential resource for developing and perfecting sports massage technique. Thorough instructions and over 130 full-colour photos demonstrate the correct application of each massage stroke for muscle groups of the neck, shoulder, torso, pelvis, legs and feet. You'll also learn how to use advanced working positions in prone, supine, sidelying, and sitting orientations to address each muscle group. Organized for quick reference, Sports Massage explains massage modifications for common injuries and conditions and provides technical information to support your decision-making process. With its emphasis on correct body mechanics and effective client positioning, Sports Massage will help you improve your technique, reduce strain as you work and provide a better quality of touch. Part science and part art, effective sports massage relies on a therapist's thoughtful application of knowledge and experience. Sport Massage provides a solid base from which to develop professional skills.
Soft Tissue Release ISBN 978-0-7360-7712-5 £14·99 / €16·50
Essentials of Electromyography ISBN 978-0-7360-6712-6 £41·95 / €46·10 Gary Kamen and David Gabriel Essentials of Electromyography explains and explores the use of electrical recordings of muscle movements for students taking courses in EMG or any professional dealing with human movement.
Six detailed chapters discuss the anatomy and physiology of muscle, bioelectricity, EMG tools, signal processing, force–fatigue relations and gait. With its clear presentation of the various concepts and applications of EMG, Essentials of Electromyography will prove to be a valuable text for practitioners and students alike. The book is heavily referenced and illustrated with diagrams showing electrical circuits and the progression of electrical impulses.
Anger Management in Sport ISBN 978-0-7360-6168-1 £36·95 / €44·60 Mitch Abrams Anger Management in Sport provides strategies and interventions for overcoming excessive anger and aggression in athletes. The text challenges long-held assumptions and points the way to further research and discussion on this important topic. With its accessible format and proactive approach, Anger Management in Sport is an ideal resource for practitioners at all levels of
sport who work with athletes and anger, both on and off the field. The author draws on his unique background and clinical experiences creating and implementing anger management skills for a variety of populations – from high school athletes to prison inmates.
www.humankinetics.com [email protected] Academic 9
Fundamentals of Sport and Exercise Nutrition ISBN 978-0-7360-7631-9 £19·95 / €21·90 Marie Dunford This book provides readers with a preparatory look at the exciting field of sport and exercise nutrition, including its foundational concepts and the diverse career options available. With this one-stop resource, students thinking of entering the field, athletes and those working with athletes will gain a basic understanding of how nutrition affects sport performance and exercise training. They will also see how this knowledge is put to work in today's sporting environment. The text provides an overview of the subject without concerning itself with the more complex, scientific details. It blends current and evidence-based information and the application of that information to athletes in various sports. The goal of the book is not only to cover the basics of sport and fitness nutrition but to inspire readers to continue their exploration of the topic. Each chapter of the text summarises the latest scientific literature and then translates
Sport Nutrition 2nd Edition ISBN 978-0-7360-7962-4 £49·95 / €54·90 Asker Jeukendrup and Michael Gleeson The new edition of Sport Nutrition presents the principles, background and rationale for current nutrition guidelines specifically for athletes. Using a physiological basis, this text provides an in-depth look at the science behind sport nutrition. Students will come away with a comprehensive understanding of nutrition as it relates to sport and the influence of nutrition on exercise performance, training and recovery. The chapters and the material within each chapter are sequenced in a logical order that will help instructors deliver a better course and spend less time in preparing lectures and tutorials. Instructors will also enjoy the completely new ancillaries with this edition, including an online instructor guide, test package, PowerPoint presentation package, and image bank. This text contains updated and expanded information to keep students up-todate on the latest findings in sport nutrition: �� A new chapter on training adaptations, including effects of nutrition on overtraining.
Fundamentals Series This value series is perfect for students as it helps them to understand the basic topics, goals and applications of the many sub-disciplines of sport and exercise science.
Also available
that information into practices that can be used by athletes, coaches, trainers, physicians and other professionals. Throughout the book there are many features that enhance the learning experience and shows readers how sport nutrition is used in today's world.
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Sport Nutritio
Fundamentals of Sport and Exercise Psychology ISBN 978-0-7360-7447-6 £17·99 / €19·80
n
Normal Ranges of Body Weight and
as bodybuilding Body Fat Body fat consis , increasing and body ts of essent both lean weight withou fat. Essent ial body fat ial body fat desirable. t increasing body mass and storag No accept sues, bone is present e body ed standa marrow, rds for percenfat is and organs in the nerve tisand we canno (all tage physiological t lose this fat withou membranes), ■ Tab t compromisin le 13.1 ■ hand, repres function. Storage g fat, Body-Fa lates when ents an energy reserv on the other t excess energy e that for Male Percentages accumuwhen more is ingested s energy is and decrea and Thei and Females Essential expended body fat r Classific than consum ses is mass for approximatel ed. ation men Males y 3% of Women are and 12% of body body Females mass for believed to women. fat than Rating 5–10 have more essent men do 8–15 because ial body hormonal of childb functions. Athletic 11–14 earing and In genera percentage 16–23 l, the total (essential body-fat plus storag 12% and 15% Good 15–20 e 24–30 28% for youngfor young men and fat) is between between 25% Acceptable 21–24 women also table 31–36 13.1). Averag (Lohman et al. 1993) and for the genera e percentages (see Overweight >24 l population of >36 are presen and for variou body fat ted in tables Obese s athletes Note that 13.2 and Different these are 13.3. sports have rough estimate refers to terms of body sports in which different s. The term athletic low body requirement fat is an advantag in this context such as Ameri composition. In some s in e. can footba contact sports ■ Tab weight is ll and rugby, genera le 13.2 ■ such as gymna lly seen as an advan a higher body Body-Fa tage. In sports t Perc weight-beari stics, marathon runnin for the ng g, and other Average entages a high power activities, a lower Populati body weigh tant. Theref -to-weight ratio are on t and extremely 50 yr body fat 14–21% necessary. In sports 15–23% such Males 16–25% 9–15%
Body-Fa
Female
12–15% 6–12%
Cycling
5–8%
Football (backs)
5–15%
Football (lineme
9–12%
Gymnastics
15–19%
High and
5–12%
n)
long jumping
Ice and field hockey Marathon running Racquetball
7–12% 8–15% 5–11% 8–13%
12–18% 20–27% 10–15% 15–20% No data No data 10–16% 10–18% 12–18% 10–15%
15–22%
12–19%
3.3 ■
ges for the Athl etic
Male
Baseball Basketball Bodybuilding
Table 1
■
t Percenta
Sport
11–17%
Sport
Populati
on
Male
Rowing
12–18%
Skiing (cross-
16–20%
Sprinting
7–12%
country)
Soccer
8–10%
Swimming
10–18%
Tennis
9–12%
Triathlon
12–16%
Volleyball
5–12%
Weightlifting Wrestling
11–14% 9–16% 5–16%
BMI = body
mass in kilogram
s / (height A person in meters) 2 who is 1.76 72 kg (158 m (5 ft 9 in) lb) and weighs normal range has a BMI of 72/(1.7 tall 6) 2 = 23.2. is between m 2. People The with a BMI 18.5 kg/m 2 and 25.0 classified higher than kg/ as higher than overweight, and people 25 kg/m 2 are 30 kg/m 2 with a BMI the highlig are classif ied as obese ht box). (see Even when using BMI weight, the bodybuilder rather than just body would be classified as
Female
6–14%
Shot putting
Body Compo body fat sition exist position depen for athletes. The ideal body ds largely or discipl comon the particu ine, overweight lar sport topic individ and the athlete should or does not take even obese becaus discuss this and a nutritiually with the coach, e the equati = 100/(1.80) 2 into account body a physiologist, composition on body compo onist or dietitian. Body weigh might have = 30.9) (figure 13.2). (BMI sition should to functio t and the Two be discus nal capaci body compo same BMI but compl individuals ty and exercis sed in relation sitions. One A variety etely differe body weigh e performance of could nt techni achieve to measu ques have t with mainly re of hard trainin been develo . muscle mass his or her Such measu body composition ped g, where as a result (see table his or her rements body weigh as the other could the traditi are more 13.4). achiev onal weigh meaningful t by fat deposi of a sedent t and height ary methods, than tion as a resulte including body compo lifestyle. Without relationship. information the simple measuremen sition, they All as obese. about anthropomet ts, will be both might In following discussed ric be classif sections. is difficult children and older in detail in the people, the ied to weights are interpret because BMI muscl Body Mass changing in relationship e and bone Index The BMI, however, to height. A rough but does provid tion about better measu e risks for tables is the various diseasuseful informare body mass than the height–weigh es and is as Quetelet index (BMI used t index. Also ), also known and height derived from , BMI is calcula body mass ted thus:
20–28% 16–22% 12–20% 13–18% 14–24% 16–24% 10–15% 16–25% No data
No data
Techniqu
Anthropometry
Height–weigh t in figure 13.1, tables, such as the one provide a weights for normal range shown any given of body height. Such tables have limitations, figures and especially to an athletic when applied population. builder (180 For instanc cm, 100 kg e, very low [6 ft, 220 lb]) a bodybody fat may have but could overweight. be classif Clearly the ied as 'extra' weight not body fat, which would is muscle, sification lead to erroneo and possib us clasly mistaken advice.
Table 1
■
3.4 ■ es to Mea sure Bod y Compos
Method Anthropometry
Description
ition
Skinfold thickne
Measurement s of body segment girths to predict Measurement body fat of subcuta Hydrostatic lean body neous fat weighing mass and with a caliper (underwater weighing fat mass or hydrod that gives ensitometry) an estimat Underwater ion of Air displac mass and weighing based on ement plethys Archimedes' fat mass Pod) mography principle to (Bod estimate lean Measurement body of air displac Bioelectrical ement to impedance estimate lean analysis (BIA) body mass and Measurement fat mass of resistan Computed lean body ce to an electric tomography mass, and (CT) al current fat mass to estimate total-bo Computer-assi Dual-energy dy water, sted X-ray x-ray absorp or DXA) scan to image tiometry (DEXA body tissues and X-ray scan at two intensit measure bone mass mass, and bone-mineral ies to measure total-bo density dy water, lean body mass, fat ss
�� New information on weight management and body composition for athletes �� New research on carbohydrate and new recommendations for carbohydrate intake during training �� An expanded discussion on the role of protein in strength and endurance exercise training �� The latest information on exercise, nutrition and immune function �� Instructor guide. Test package and Image Bank available for course adopters.
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317
Fundamentals of Motor Behavior ISBN 978-0-7360-7714-9 £19·95 / €21·60 Jeffrey Fairbrother Motor behaviour is a fascinating field of study with real-world applications in a variety of careers. Fundamentals of Motor Behavior provides students with an excellent introductory-level look at the goals and opportunities in this exciting area. Engaging and readerfriendly, the text will enable those with little or no background in motor behaviour to see the objectives that researchers and practitioners in the field pursue, the career options available, and the education required for pursuing a career in the field. One of the many strengths of Fundamentals of Motor Behavior is its focus on the real-world application of the information presented. The text takes concepts taught in advanced motor behaviour courses and shows how they are relevant to everyday living. With this approach, even students who know nothing about motor behaviour will feel comfortable learning new terms and material.
The author takes advantage of a full array of reader-friendly elements to engage students in the ideas and help them understand how they apply in the real world: �� Chapter objectives outline the reader's goals for each chapter and chapter summaries tie together the important points. �� Opening scenarios set the stage for the content to come. �� Technology highlight boxes feature applications that today's researchers and professionals are using to analyse movement and advance the field. �� Skill Insights draw readers into the material by posing ‘did you know?' types of questions and revealing some surprising information. �� Success Stories highlight how researchers and professionals apply their knowledge of motor behaviour to their jobs and explore possible career paths. �� An appendix includes checklists for using the material in various professional settings, which reinforces the real-world application of the concepts.
Advanced Environmental Exercise Physiology ISBN 978-0-7360-7468-1 £48·95 / €53·80 Stephen Cheung This new book offers the first complete look at the scope and major ideas of environmental exercise physiology, providing students with a solid grounding in prominent research topics and a thorough understanding of the key concepts and current debates in the field.
Using an integrative approach, the first book in Human Kinetics' Advanced Exercise Physiology Series, considers the human capacity to exercise and tolerate in various environments. Readers will examine the major impact of each environment explored and discover areas of current debate to stimulate further research. The text also helps students directly link the research to athletic and occupational situations in various environments.
Sport Mechanics for Coaches 3rd Edition ISBN 978-0-7360-8359-1 £27·95 / €28·50 Brendan Burkett Author Brendan Burkett, a Paralympic gold medallist and world-record holder, pours his love of sport and his expertise as an awardwinning engineer and biomechanics professor into this enhanced, revised and reformatted text. Divided into three parts covering the
fundamentals of sport mechanics, mechanical principles and application of the knowledge to sport contexts, this text highlights real-life sporting achievements and the mechanics behind them. The new edition of Sport Mechanics for Coaches includes all-new content to help readers understand and incorporate technology and state-of-the-art sport equipment to enhance training, identify errors in technique, and improve performance.
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Early Steps Physical Education Curriculum ISBN 978-0-7360-7539-8 £26·50 / €29·20 Evridiki Zachopolou, Jarmo Liukkonen, Ian Pickup and Niki Tsangaridou An outstanding team of educators representing Scandinavia, Greece, Cyprus and the UK have combined to create a resource that offers both theory and practice for anyone who realises the potential value of movement in
young children's lives and wishes to know and do more. The main philosophy is the use of movement and games for facilitating preschool children's social interaction and helping them to acquire the basic knowledge for healthy and active lifestyles. Each lesson plan has specific goals and objectives to be achieved, offers specific points of emphasis to consider as you implement the lesson and comes with ideas for modifying it according to the children's needs.
Transforming Play ISBN 978-0-7360-7518-3 £21·95 / €24·10 Dennis Slade Transforming Play Teaching Tactics and Game Sense provides all you need to help your students learn tactics and game sense. You'll learn the theory behind using generic games and play that will help your students begin to understand the key tactical principles and develop gross motor skills such as: running, dodging, catching, throwing and kicking.
Healthy Breaks ISBN 978-0-7360-8289-1 £12·95 / €14·20
be used in the classroom, not just in the gym or outdoors. Healthy Breaks presents the following features:
Jenine De Marzo Healthy Breaks promotes healthy lifestyles, starting with daily wellness activities in the classroom. These activities supplement the physical education and health education programmes by promoting natural activity throughout the school day. Healthy Breaks is filled with teacher-tested 5 to 10 minute activities that take little preparation time and can
�� Activities for before and after school to increase physical activity and health �� Clear and concise instructions that make it easy for any teacher to engage students in physical activity and academic learning
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Wheelchair Sport ISBN 978-0-7360-8676-9 £22·50 / €24·80 TBC Vicky Goosey-Tolfrey The British Paralympic Association's lead physiologist gives unique guidance on wheelchair sport. Wheelchair Sport is the complete resource for all athletes, teachers or coaches involved in wheelchair sport. The book contains key information, essential for novice, intermediate and advanced athletes including:
Foreword by Sir Phillip Craven President of the International Paralympic Committee
�� Choosing your sport �� Optimizing chair set-up �� Training programmes for every level of experience and skill �� Physiology and nutrition considerations for wheelchair athletes �� Insights from top coaches and athletes including Baroness Tanni Grey-Thompson and Peter Norfork. Also covers drills and tactics for the five most popular wheelchair sports: Basketball, Rugby, Tennis, Racing and Hand Cycling.
Top tips boxes for athletes, coaches and teachers are included throughout the book. The boxes contain concise tips to better performance as well as advice on working with wheelchair athletes and delivering optimal support for athletes. Wheelchair Sport helps coaches, teachers, and athletes at all levels maximize training and performance. It also provides valuable insights into the psychology of working with wheelchair athletes.
Inclusive Recreation ISBN 978-0-7360-8177-1 £45·95 / €50·50 Human Kinetics Everyone should have the opportunity to enjoy the benefits of recreation. As the demographics of communities continue to change and expand, it will be more important than ever for recreation professionals to be prepared to provide access to anyone and everyone who wants to participate. In Inclusive Recreation: Programs and Services for Diverse Populations, students will learn to provide programmes and services not only to individuals with disabilities but also to people of both sexes and all ages, cultures, ethnicities, races and religions. Written by 26 leading professors and professionals in the field, Inclusive Recreation provides the knowledge and skills that students will need in their careers to ensure that all people will be able to participate in the recreation programmes they provide. The book features the following: �� The latest acknowledged theories in inclusion, as well as information on history, legislation and cultural competence, to serve as the basis for students' understanding of the field
�� Strategies for becoming more conscious of diversity and disability and using appropriate language and communication skills so that students will be better prepared to consider and work with everyone in their community �� A thorough discussion of universal design in both facilities and services to help students plan inclusive experiences that appeal to the broadest possible audience �� Chapters on specific service areas, including sports, fitness & wellness, outdoor & adventure, arts & culture, aquatics & tourism, so students gain a better feel for how inclusion strategies work in various programmes.
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Sport Club Management ISBN 978-0-7360-7596-1 £31·95 / €35·10 Matthew Robinson Sport Club Management provides readers with the knowledge and tools necessary for running a sport club like a business. Sport clubs are firmly established and play an important role in the development of athletes. However, few resources are available for those responsible for organising, developing and managing club sports. Sport Club Management provides administrators,
managers and coaches with the background and examples necessary for running a sports club by considering its unique demands. With this outstanding guide, leaders have the tools to develop and sustain organisations that are viable and financially successful and that satisfy the needs of athletes and those who support them.
Physical Activity and Obesity 2nd Edition ISBN 978-0-7360-7635-7 £59·50 / €65·50 Claude Bouchard and Peter Katzmarzyk This new second edition addresses an array of topics that explore and divulge the links between physical activity (or inactivity) and obesity. Leading scientists from various backgrounds team up to provide an unrivalled resource examining the latest research and developments in the field.
Each chapter provides researchers and practitioners with a clear explanation of the concepts, research techniques and results of studies critical to understanding physical activity and the obesity epidemic.
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FallProof !™ 2nd Edition ISBN 978-0-7360-6747-8 £45·95 / €50·50 Debra Rose The second edition of FallProof! now packaged with a DVD, is a practical guide to implementing a multi-dimensional balance and mobility training programme to address the increasing incidence of falls among older adults. Reproducible forms and checklists help instructors with programme implementation and can be easily accessed as PDFs on the DVD.
Exercise and Wellness for Older Adults 2nd Edition ISBN 978-0-7360-5768-4 £27·95 / €30·70 Kay Van Norman Exercise and Wellness for Older Adults, second edition, provides an age-neutral focus on maximising functional ability for older adults with 120 exercises and a further 72 aquatic options. It also helps readers shift from a focus on fitness to an approach to wellness.
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