Fitness Professional's Guide to Strength Training Older Adults-2nd Edition

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Bring the benefits of strength training to seniors—regardless of their fitness levels—with Fitness Professional's Guide to Strength Training Older Adults, Second Edition. This resource contains the information and tools you need to educate, motivate, and assist older adults in committing to and benefiting from individualized strength training programs. Baechle and Westcott, leading authorities in fitness and strength training, offer information and guidance based on their combined 50-plus years of experience as ...
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Bring the benefits of strength training to seniors—regardless of their fitness levels—with Fitness Professional's Guide to Strength Training Older Adults, Second Edition. This resource contains the information and tools you need to educate, motivate, and assist older adults in committing to and benefiting from individualized strength training programs. Baechle and Westcott, leading authorities in fitness and strength training, offer information and guidance based on their combined 50-plus years of experience as strength training athletes, coaches, instructors, and researchers. The authors’ summaries of current research will update your knowledge of the specific health benefits of strength training for senior populations, including those with chronic conditions. Guidelines for senior strength training provide a basis for your program design, and recommendations for program modifications will assist you in constructing strength training programs that meet each client’s needs, abilities, and limitations. Previously published as Strength Training for Seniors, this new edition has been retooled to assist health and fitness instructors at health clubs, YMCAs, community centers, nursing homes, retirement communities, and other organizations in helping older adults obtain the far-reaching benefits of strength training. Fitness Professional's Guide to Strength Training Older Adults includes these updates: • A new chapter on sport conditioning programs, which provides specific strength training exercises to boost performance and reduce risk of injury for older runners, cyclists, swimmers, skiers, golfers, tennis players, rowers, rock climbers, hikers, softball players, and triathletes • Updated research regarding program design and performance for special populations, including seniors with diabetes, cardiovascular disease, low-back pain, balance issues, arthritis, osteoporosis, fibromyalgia, frailty, and poststroke impairments • Updated nutrition information and specific nutrition guidelines to help seniors properly fuel their bodies for aerobic exercise, muscle building, and daily living. Precise illustrations and biomechanically sound instructions for exercises that use resistance machines, free weights, body weight, elastic bands, and balls help you review proper techniques and provide your clients with clear explanations. Unique teaching scripts offer strategies for communicating information that will help your clients avoid errors that cause injury or reduce the effectiveness of the exercise. Use the sample 10-week workout to help your beginning clients establish a foundation of muscle strength to improve everyday tasks and increase cardiovascular capability. You’ll also find intermediate and advanced workout programs focused on increasing muscle size, strength, and endurance along with specific considerations for older adults at each fitness level. In addition, practical methods for client assessment assist you in measuring muscle strength, hip and trunk flexibility, and body composition; guidelines also help your clients assess their own progress. Featuring principles, protocols, and adaptations, Fitness Professional's Guide to Strength Training Older Adults has everything you need for designing and directing sensible strength training programs for seniors. Information is presented progressively, making it easy to apply for fitness and health care professionals with varied backgrounds and experiences. In addition, numerous references for each topic offer starting points for further study, and tables, figures, and logs provide guidance in exercise program design and education for your clients. Substantial research has shown that strength training can reverse many of the degenerative processes associated with aging and reduce the risk and severity of several health problems common among older adults. Use the information and tools in Fitness Professional's Guide to Strength Training Older Adults to help your senior clients understand the benefits of strength training, overcome their intimidation, and commit to a training program that will enable them to enjoy a more vibrant and active lifestyle.
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Product Details

  • ISBN-13: 9780736075817
  • Publisher: Human Kinetics Publishers
  • Publication date: 5/4/2010
  • Edition number: 2
  • Pages: 344
  • Sales rank: 788,754
  • Product dimensions: 7.00 (w) x 9.90 (h) x 1.00 (d)

Meet the Author

Thomas R. Baechle, EdD, CSCS,*D; NSCA-CPT,*D, competed in Olympic-style weightlifting and powerlifting and was an instructor of weight training and a strength and conditioning coach for 20 years. Currently he is a professor and chair of the exercise science department at Creighton University, where he directed phase III cardiac rehabilitation for 16 years. He is a cofounder and past president of the National Strength and Conditioning Association (NSCA) and for 20 years was the executive director of the NSCA Certification Commission.

Baechle has been recognized as the force behind the creation of the Certified Strength and Conditioning Specialist and NSCA-Certified Personal Trainer examination programs. He has received awards for outstanding teaching and service from Creighton University, the NSCA’s most coveted awards of Strength and Conditioning Professional of the Year and Lifetime Achievement, and other awards from international associations and organizations. Baechle also served on state and regional boards associated with the American Alliance for Health, Physical Education, Recreation and Dance and as president of the National Organization of Competency Assurance, and he has served on various other regional, national, and international boards. Baechle has authored, coauthored, or edited 13 other books, including Weight Training: Steps to Success, which has been translated into 10 languages and has sold almost 200,000 copies.

Wayne L. Westcott, PhD, CSCS, is fitness research director at Quincy College in Quincy, Massachusetts. As an athlete, coach, teacher, professor, researcher, author, and speaker, Westcott has more than 38 years of experience in strength training and is recognized as a leading authority on fitness.

For over 25 years, Westcott has focused on strength training instruction and research for adults 50 to 100 years of age. His landmark study at the John Knox Village Nursing Home increased awareness of the benefits of strength training for seniors with various health conditions and fitness levels and led to the implementation of strength training centers in more than 500 nursing homes.

Westcott has served as a strength training consultant for numerous national organizations and programs, including Nautilus, the President's Council on Physical Fitness and Sports, the National School Fitness Foundation, the International Association of Fitness Professionals, the American Council on Exercise, the YMCA of the USA, and the National Youth Sports Safety Foundation. Through his work with these organizations, he has also received numerous awards, including the Hall of Fame Award from the International Fitness Professionals Association (IFPA), Fitness Industry Leader Award from the National Strength Professionals Association, the Massachusetts Governor's Council Lifetime Achievement Award, the IDEA Lifetime Achievement Award, the IFPA Lifetime Achievement Award, the President's Council Healthy American Fitness Leader Award, and the Alumni Recognition Award from Pennsylvania State University.

Westcott has authored or coauthored 24 books on strength training, including Building Strength & Stamina, Strength Training for Seniors, and Complete Conditioning for Golf. In addition, he has served on the editorial boards of The Physician and Sportsmedicine, ACSM’s Health & Fitness Journal, On-Site Fitness, Prevention, Shape, Men's Health, Fitness, Club Industry, American Fitness Quarterly, Nautilus, Bottom Line Women’s Health, and Fitness Management. Westcott also serves on advisory boards for the International Council on Active Aging and the National Association for Health and Fitness. He is also an executive committee member for the New England chapter of the American College of Sports Medicine.

Westcott lives in Abington, Massachusetts, with his wife, Claudia. He enjoys staying physically active through running, cycling, and strength training.

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Table of Contents

Exercise Finder viii

Acknowledgments x

Introduction xi

Chapter 1 Why Seniors Should Strength Train 1

Body Composition 1

Metabolic Rate 5

Diabetes 6

Gastrointestinal Transit 7

Cardiovascular Disease 7

Osteoporosis 9

Low-Back Pain 11

Arthritis 12

Fibromyalgia 12

Depression and Self-Confidence 13

Visual and Auditory Impairments 13

Strokes 13

Chapter 2 Training Principles and Teaching Strategies 15

Principle 1 Training Frequency 16

Principle 2 Number of Sets 18

Principle 3 Training Resistance or Loads 20

Principle 4 Number of Repetitions 22

Principle 5 Exercise Selection 23

Principle 6 Training Progression 26

Teaching Strategies 28

Chapter 3 Exercise Execution Procedures and Instruction 33

Full Range of Movement 34

Controlled Movement Speed 35

Breathing 36

Warm-Up and Cool-Down 37

Machine and Free-Weight Exercise Instruction 39

Chapter 4 Basic Workout Programs 167

Recommended Load Assignments 167

Weeks 1 and 2 172

Weeks 3 and 4 173

Weeks 5 and 6 174

Weeks 7 and 8 174

Weeks 9 and 10 175

Chapter 5 Intermediate and Advanced Workout Programs 177

Intermediate Training Considerations 177

Muscle Size 179

Muscle Strength 181

Muscle Endurance 183

Advanced Training Considerations 185

Chapter 6 Alternative Exercises and Programs 193

Planning Your Program 193

Guidelines for Reps, Sets, and Rest Periods 193

Bodyweight Exercises 194

Elastic Resistance Exercises 208

Chapter 7 Progress Assessment 215

Muscle Strength 215

Assessing Hip and Trunk Flexibility 221

Body Composition 223

Personal Perceptions 225

Chapter 8 Working With Special Populations 229

Obesity 229

Diabetes 231

Cardiovascular Disease 234

Osteoporosis 237

Low-Back Pain 238

Arthritis 239

Fibromyalgia 240

Depression and Self-Confidence 241

Visual and Auditory Impairments 242

Strokes 243

General Frailty 244

Chapter 9 Sport-Specific Training 247

Runners 248

Cyclists 254

Swimmers 258

Skiers 262

Tennis Players 266

Golfers 273

Rock Climbers and Hikers 277

Triathletes 283

Rowers 286

Softball Players 289

Chapter 10 Nutrition for Senior Clients 293

The Basic Nutrients 296

Three Steps to Better Nutrition 302

Energy for Exercise and Protein for Muscle Building 303

Eating, Exercise, and Encouragement 304

Appendix 307

References 308

Index 322

About the Authors 329

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Sort by: Showing 1 Customer Reviews
  • Posted May 24, 2013

    more from this reviewer

    Excellent reference

    As a personal trainer and fitness instructor, I found this book to be extremely interesting and valuable. The authors are well-respected in their field and their recommendations are well-documented with results from studies that validate their claims. The book is well-written, easy to understand, and provides excellent illustrations and descriptions of exercises, which are applicable to adults of all ages. Of particular value is a section that provides workout routines for different sports, as well as people with special needs due to physical conditions and/or illnesses. This book would be a great addition to anyone who works with older adults, or adults with physical limitations.

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