Description
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 American College 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 professor of exercise science at Quincy College, 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.