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

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


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Product Details

ISBN-13: 9780736075817
Publisher: Human Kinetics, Inc.
Publication date: 05/04/2010
Pages: 344
Product dimensions: 7.00(w) x 9.90(h) x 1.00(d)
Age Range: 18 Years

About 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, StrengthTraining 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.

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


An applied reference for strength and conditioning specialists, personal trainers, and fitness professionals at health clubs, YMCAs, community centers, nursing homes, retirement communities, and other organizations.

A text for courses, seminars, or workshops on topics such as Fitness Instruction of Older Adults, Issues in Older Adult Fitness, Strength Training for Seniors, Guidelines for Physical Activity for Older Adults, or Balance, Mobility, and Fall Prevention. Also a resource for older adults interested in designing age-appropriate individualized strength training programs.

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