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• Title Page
• Copyright
• Contents
• Preface
• Acknowledgments
• Photo Credits
• Part I. Warming Up: Physiology 101
• One. Muscles Move Us
• How Do Muscles Work?
• How Do Muscles Adapt to Training?
• How Do Muscle Cells Get Bigger and Stronger?
• Two. Food Really Is Fuel
• From Food to Energy
• How Do Nutrients Fuel Muscle?
• What About Vitamins and Minerals?
• Water Is a Nutrient, Too
• Three. Muscles Need Oxygen
• How Does Oxygen Get to Muscles?
• How Does Oxygen Use Relate to Metabolic Rate?
• How Does Training Help the Body Use More Oxygen?
• Oxygen Delivery and Performance Enhancement
• Four. Fatigue: What Is It Good For?
• What Causes Fatigue?
• What’s the Difference Between Fatigue and Overtraining?
• What Role Does Fatigue Play in Adaptations to Training?
• Part II. The Science of Training Program Design
• Five. Principles of Designing Training Programs
• What Are the Basics of Training Program Design?
• What Makes an Effective Training Program?
• Training Terms
• Six. Training to Improve Strength and Muscle Mass
• How Do Strength and Mass Increase?
• What’s the Best Way to Gain Strength and Mass?
• What’s the Role of Nutrition?
• Detraining and Retraining
• Seven. Training for Weight Loss
• Weight Loss Is All About Energy Balance
• Why Do Some People Have Difficulty Losing Weight?
• What’s the Best Way to Lose Fat but Protect Muscle Mass?
• Eight. Training for Speed and Power
• What Are Speed and Power?
• What Adaptations Are Needed to Improve Speed and Power?
• What Kinds of Training Improve Speed and Power?
• What Does a Speed and Power Training Session Look Like?
• Nine. Training for Aerobic Endurance
• What Are the Main Adaptations to Aerobic Training?
• What’s the Best Way to Improve Aerobic Endurance?
• Should Endurance Athletes Engage in Strength Training?
• Why Is Endurance Capacity Important for Sprinters and Team-Sport Athletes?
• Part III. Special Considerations
• Ten. Heat, Cold, and Altitude
• Environmental Heat Impairs Performance
• Cold Stress Chills Performance
• Exercise at Altitude
• Eleven. Training Children and Pregnant Women
• Do Children Respond Differently to Exercise Training?
• Can Children Improve Strength With Training?
• Should Women Exercise During Pregnancy?
• Twelve. Training Older Adults
• What Changes With Aging?
• How Can Exercise Training Benefit Older Adults?
• What Considerations Should Be Part of Training for Older Adults?
• Index of Common Questions From Clients
• Index
• About the Authors