Winning Weight Training for Girls / Edition 1

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Forty percent of high school athletes are girls. As the number of girls participating in sports of all kinds increases, more and more they will discover the benefits of weight training to enhance athletic performance. Winning Weight Training for Girls explains the effects of weight training, elaborates the principles of weight training, and provides guidelines on how to start a weight-training program. It also contains an important chapter on safety and how to avoid injury. Detailed descriptions of sport-specific weight-training programs offer players the information they need to get into great shape for their sport, whether basketball, field hockey, softball, or volleyball. Winning Weight Training for Girls is an invaluable guide for young women who participate in sports and for the parents and coaches who support them.
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Editorial Reviews

School Library Journal
Gr 7 Up-These refreshing looks at girls in sports are detailed yet easy to read. Housewright starts with a good history of women's track. The chapters are then divided into topics such as sprints, hurdles, middle and long distances, relays, jumping events, throwing events, the heptathlon, cross-country, and the triathlon. Each of these chapters then goes into detail about the individual event and concludes with a section about record holders. Helpful drills and sample workouts are also provided. The last two chapters deal with mental preparation and nutrition, stretches, and weight lifting. Black-and-white photographs vary in quality; some are quite small and grainy. Quotes from famous women athletes add interest. Porter discusses the basics of weight training and safety in the weight room. The book is then broken down into sport-specific programs: basketball, softball, field hockey, and volleyball. The chapter on exercises has black-and-white photographs demonstrating the different routines. Safety and proper technique are stressed throughout. Good resources for girls interested in pursuing sports.-Kim Carlson, Monticello High School, IA Copyright 2004 Reed Business Information.
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Product Details

  • ISBN-13: 9780816051854
  • Publisher: Facts on File, Incorporated
  • Publication date: 12/28/2003
  • Series: Winning Sports for Girls Series
  • Edition description: New Edition
  • Edition number: 1
  • Pages: 224
  • Age range: 12 - 17 Years
  • Product dimensions: 7.44 (w) x 9.56 (h) x 0.77 (d)

Table of Contents

Foreword xi
Introduction xiii
1 How Your Muscles Adapt to Weight Training 1
How Your Muscles Work 1
Effects of Resistance Training 2
Endurance Training Versus Resistance Training 3
2 Principles of Weight Training 4
Overloading 4
What Is Specificity? 5
Variation 5
Importance of Rest 5
Individualization 6
Detraining 6
Weight Machines Versus Free Weights 7
Other Types of Resistance 8
Friction 8
Fluid Resistance 8
Elasticity 8
Plyometric Training 8
Strength Versus Power 9
Training for Power 10
3 Getting Started 11
Getting a Checkup 11
Warming Up and Cooling Down 11
Managing Pain 12
Overtraining 13
What to Wear 14
Clothing 14
Shoes 14
Gloves 14
Belts 14
Braces and Supports 15
4 Safety and Avoiding Injury 16
Importance of Technique 16
Avoiding Muscle Imbalances 17
General Safety Tips 17
Weight Training and the Young Athlete 19
Safety at the Gym 19
5 Periodized Training 21
The Basics 21
Determining Your Repetition Maximum (RM) 22
How to Vary Your Program 24
Training Frequency 24
Number of Repetitions 25
Training Intensity 25
Number of Sets 26
Type of Exercises 26
Order of Exercises 26
Rest Periods During and Between Workouts 27
Periodization Phases 28
6 Sample Preparatory Program 29
Functional Strength Base Program 30
Preparatory Program 32
Hypertrophy/Strength Program 33
Strength/Power Program 34
7 Sport-Specific Programs 36
Agility Drills 37
Program Phases 37
Transition Week 37
Hypertrophy Phase 38
Strength Phase 38
Power Phase 38
Complex Exercises 39
8 Sport-Specific Programs: Basketball 40
Basketball Program 41
Transition Week 41
Hypertrophy Program--8 Weeks 42
Strength Program--6 Weeks 52
Power Program--5 Weeks 59
9 Sport-Specific Programs: Field Hockey 64
Field Hockey Program 64
Transition Week 65
Hypertrophy Program--8 Weeks 66
Strength Program--6 Weeks 75
Power Program--5 Weeks 82
10 Sport-Specific Programs: Softball 87
Softball Program 87
Transition Week 88
Hypertrophy Program--8 Weeks 89
Strength Program--6 Weeks 99
Power Program--5 Weeks 106
11 Sport-Specific Programs: Volleyball 112
Volleyball Program 112
Transition Week 113
Hypertrophy Program--8 Weeks 114
Strength Program--6 Weeks 123
Power Program--5 Weeks 131
12 Nutrition 136
The Basics 136
Proteins 136
Water 136
Carbohydrates 137
Fats 137
Vitamins 138
Minerals 138
Balance and Moderation 138
Nutrition for Athletes 139
Refueling During Your Workout 140
Pre-Workout Meals 141
Supplements 142
Iron and Calcium 142
Performance-Enhancing Substances 143
13 Exercises--Descriptions and Techniques 145
Glossary 190
Associations/Organizations 197
Further Reading 198
Index 199
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