C

cable curls exercise, 232-234 cable rows exercises, 198-199 caffeine, 87-88 cages, squats, 170 calculating BMR, 74

heart rates for cardiovascular training, 322-323 calf, 168

calf raises (seated), 180-181 calf raises (standing),

178-179 stretching, 136-138 calories, 78

cancellation policies (gym memberships), 41-43 cancer, 400-401 carbo loads, 79 carbohydrates, 73 Cardiosport, 324 cardiovascular disease,

403-404 cardiovascular training, 319 classes aerobic dance, 326-327 running, 327 spinning, 325 step machines, 327-328 equipment, 48 Concept II rowing machine, 50

cross-country ski machine, 51 Stairclimber, 52 stationary bikes, 49 treadmills, 49 VersaClimber, 51 heart rates, 321

calculating, 322-323 measuring pulses, 323-324 versus weight training, 27 carotid pulse, measuring heart rate, 323-324 carpal tunnel syndrome, 240 certifications

ACE (American Council on

Personal Trainer (NSCA), 44

trainers, 4, 43-44 Certified Strength and Conditioning Specialist (NSCA), 44 cervical spine, 149 chair dips, maintaining fitness away from home, 334 Challenged Athletes

Foundation, 371 charts, muscles, 146 chest press exercise, 212-213 children, 376

ACSM guidelines, 378-379 benefits to exercise,

376-377 professional guidance,

381-382 safety, 377-381 chin-ups (Gravitron) exercise,

189-191 cholesterol (high), 95 chondromalacia patella syndrome, 308 chromium picolinate, 86 cigarette smoking, 95 circuit training, 286-287 classes, cardiovascular training, 325 aerobic dance, 326-327 running, 327

spinning, 325 step machines, 327-328 clean and jerk lift, 299 cleanliness factor (choosing a gym), 36-37 Clif Bar, 88 climbing machines ClimbMax, 52 VersaClimber, 51 clothing, 62-63

belts and wraps, 66, 70 gloves, 69 knee wraps, 67-69 weight belts, 66-67 wrist wraps, 67-69 compression shorts, 64 jockstraps, 63-64 pads, 69 women, 64-66 collars, safety, 119 Columbo, Franco, 290 complex carbohydrates, 73 compound movements, 260 compression shorts, 64 concentration curls, 231-232 concentric muscle contraction, 29 concentric phase, 152 Concept II rowing machine,

50, 127 contests, bodybuilding,

291-292 contractile proteins, 28 contraction, muscles, 28-29 contracts choosing a gym, 40 month-to-month, 41 multiple-year, 42 contractures, 370 controlling the excuses, 17-19 available options after-work workouts, 22-23

lunch break plans, 21-22 working out before work, 19-21 busy, 19

expense of gyms, 19 lack of time, 19 pain, 19 tired, 19 cool downs, 108

coronary artery disease medical precautions, 98 risk factors, 94-95 cost

Concept II rowing machine, 50 cross-country ski machine, 51

freeweights adjustable bench, 57 dumbbells, 57 Olympic bars, 58 plates, 58 gym memberships, 41-43 home gyms, 48 PowerBlock dumbbells, 57 resistive equipment, 52-53 Bowflex, 56-57 Soloflex, 54-55 Total Gym, 53-54 Stairclimber, 52 stationary bikes, 49 treadmills, 49 VersaClimber, 51 creatine (nutritional supplement) effectiveness, 84 necessity of loading phase,

85 safety, 84 cross-country ski machine, 51 cross-training shoes, 66 crunches, 245

do's and don'ts, 247 machine, 251-252 oblique, 335 reverses, 335 CV training. See cardiovascular training Cybex, 36

cycling, injury prevention, 308-309

dance, aerobic, 326-327 deadlifts, 25, 187-188 do's and don'ts, 188-189 powerlifting, 297-298

shoes (equipment-aided powerlifting), 295 suits (equipment-aided powerlifting), 294 sumo, 297 decline bench exercises,

206-207 decreasing calorie intake, 78 delayed onset muscle soreness

(DOMS), 261 deltoids (delts), 9-10, 145, 215 freeweight exercises, 216 front raises, 219-220 lateral raises, 218-219 military press, 217-218 reverse flyes, 221-222 machine exercises lateral raise machine,

224-225 shoulder press, 222-223 supersets, 285 demonstration sport, 298 DHEA (dehydroepiandros-

terone), 85 diabetes, 95, 98-99, 401-402 diaphragm, 129-130 diet. See nutrition dietary supplements. See supplements dips chair dips, 334 do's and don'ts, 208-209 disabled persons. See physically challenged disadvantages assisted training, 275 breakdown training, 275 freeweights, 112 machines, 110 negatives, 274 pylometrics, 270-271 split routines, 279 SuperSlow Protocol, 268 Supersets, 272 disciplines, powerlifting, 295 bench press, 297 deadlift, 297-298 squats, 295-297 diversity, weight lifters, 11 aged persons, 12-13 teenagers, 13 women, 12

DLE (Discoid lupus erythematosus), 406 do's and don'ts bench press exercises, 204 cable curls, 233-234 cable rows exercise, 199 calf raises (seated), 180-181 calf raises (standing), 179 chest press, 212-213 concentration curls, 232 crunches, 247 crunches (machine), 252 deadlift exercise, 188-189 decline bench, 207 dips, 208-209 dumbbell curls, 231 dumbbell flyes, 211 dumbbell rows, 193 extensions exercises, 200 french curls, 237-238 front raises, 220 hip abduction, 182 hip adduction, 183 incline bench exercises, 206

lat pull downs, 196-197 lateral raises, 219, 225 leg curls, 178 leg extensions, 176 leg press, 175 lunges, 173 machine curls, 235 military press exercises, 218

oblique crunches, 249-250 pec decks exercises, 214 pull-ups/chin-ups (Gravitron), 191 push-ups, 210 pushdowns, 238-239 reverse crunches, 247-248 reverse flyes exercise, 222 rotary torso machine, 253 shoulder press machine exercises, 222-223 shrugs exercise, 195-196 side obliques, 251 squats, 171-172 standing curls, 229-230 triceps kickbacks, 236 upright rows exercise, 194 DOMS (delayed onset muscle soreness), 261

drug-induced lupus, 406 dumbbells cost, 57

dumbbell curls, 230-231 dumbbell flyes exercises, 210-211 dumbbell rows exercise,

191-193 portable, 339-340 racks, 115 Dyna-Bands, 337-338 dysmenorrhea, 347

eccentric muscle contraction, 29

EIA (exercise induced asthma), 404 EIB (exercise induced bron-

chiospasm), 404 elbow inflammation, 387, 389 elegant failure, 162 elevated push-ups, 333 Endocrine Society (hormone research organization), 87 energy (ATP), 84 energy bars, 88-89 epicondylitis, 387 equipment, 66 cardiovascular, 48 Concept II rowing machine, 50 cross-country ski machine, 51 Stairclimber, 52 stationary bikes, 49 treadmills, 49 VersaClimber, 51 choosing a gym, 37-38 freeweights adjustable bench, 57 dumbbells, 57 Olympic bars, 58 plates, 58 gloves, 69 knee wraps, 67-69 manufacturers, 36 pads, 69 resistive, 48, 52

Bowflex, 56-57 Soloflex, 54-55 Total Gym, 53-54 straps, 70

weight belts, 66-67 wrist wraps, 67-69 equipment-free powerlifting, 295

equipment-aided powerlifting,

294-295 erector spinae muscles, 148 ergogenic aids, 86 ergometer, 50 essential nutrients, 72 establishing a routine, 24 etiquette cleaning equipment after use, 122 cleaning your clothing, 122 gyms, 120

remove weight after use of equipment, 121 working-in, 121-122 excuses, 17-19 exercise induced asthma

(EIA), 404 exercise induced bron-chiospasm (EIB), 404 exercise physiologists, 43 exercises abnormal pain, 262 overtraining, 264 pulls and strains, 263 ACSM guidelines for seniors, 361-363 asthma, 404-406 baseball players, 312 basketball players, 313 bench press, 202-204 benefits children, 376-377 physically challenged, 369

seniors, 357-358 teenagers, 376-377 cable curls, 232-234 cable rows, 198-199 calf raises seated, 180-181 standing, 178-179 cancer, 400-401 cardiovascular disease, 403-404

chest press, 212-213 concentration curls,

231-232 crunches, 245-247 crunches (machine),

251-252 cyclists, 308-309 deadlifts, 187-189 decline bench, 206-207 diabetes, 401-402 dips, 208-209 dumbbells curls, 230-231 flyes, 210-211 rows, 191-193 Dyna-Bands, 338 enjoyable for seniors,

358-359 extensions, 199-200 french curls, 237-238 front raises, 219-220 golfers, 311

herniations of the back, 386

hip abduction, 181-182 hip adduction, 182-183 HIV/AIDS, 398-400 incline bench, 204-206 kayakers, 316-317 lat pull downs, 196-197 lateral raises, 218 do's and don'ts, 219 lateral raise machine, 224-225 leg curls, 177-178 leg extensions, 175-176 leg press, 173-175 lunges, 172-173 lupus, 406-407 machine curls, 234-235 martial artists/boxers,

317-318 mats, 48

military press, 217-218 neuromuscular disorders, 370

normal pain, 261 oblique crunches, 248-250 pec decks, 213-214 physically challenged,

372-374 pull-ups/chin-ups (Gravitron), 189-191

push-ups, 209-210 pushdowns, 238-239 putting together in routines, 258 keeping accurate records, 259 lack of time, 259-260 resistance, circuit training,

286-287 reverse crunches, 247-248 reverse flyes, 221-222 reversing physical deficiencies for seniors, 359-361 rotary torso machine,

252-253 runners, 307 safety for seniors, 363 assistance, 363 variations, 364 shoulder press machine,

222-223 shrugs, 195-196 side obliques, 250-251 skaters, 315-316 skiing/ snowboarding,

314-315 squats, 169-172 standing curls, 228-230 stretching and strengthening for back pain, 385-386 swimmers, 314 tennis players, 309-310 triceps kickbacks, 235-236 upright rows, 193-194 wheelchair bound persons, 371 extension exercises, 199-200 neck, 304 wrist, 240 external obliques, 244

Feldenkrais, Alexander Technique (body alignment course), 384 female athletic triad, 353 female bodybuilding, 292 Fifth Avenue Gym, 37 finger wraps, 69 fitness shows, 292 five basic food groups (Food

Guide Pyramid), 72-73 fixed barbells, 117 flat-footed, choosing shoes, 65

flexibility, 127 flexion, 228 neck, 304 wrist, 240 Food Guide Pyramid, 72-73 food. See nutrition form, safety issues, 114 formulas, figuring target heart rate, 323 fractional plates, 109 freeweights, 111-112 abdominal exercises crunches, 245-247 oblique crunches,

248-250 reverse crunches,

247-248 side obliques, 250-251 advantages, 111 back exercises, 186 deadlifts, 187-189 dumbbell rows, 191-193 pull-ups/chin-ups

(Gravitron), 189-191 shrugs, 195-196 upright rows, 193-194 biceps exercises concentration curls,

231-232 dumbbell curls, 230-231 standing curls, 228-230 cost adjustable bench, 57 dumbbells, 57 Olympic bars, 58 plates, 58 deltoid exercises, 216 front raises, 219-220 lateral raises, 218-219

fad diets, 78

fast-twitch motor units, 28 fats, 73

FDA (Food and Drug Administration), 82

military press, 217-218 reverse flyes, 221-222 disadvantages, 112 exercises for the legs lunges, 172-173 squats, 169-172 mixing with machine exercises, 258-259 pectorals exercises bench press, 202-204 decline bench, 206-207 dips, 208-209 dumbbell flyes, 210-211 incline bench, 204, 206 push-ups, 209-210 safety, 115 triceps exercises french curls, 237-238 tricep kickbacks, 235-236 freezing memberships, 40 french curls exercise, 237-238 front muscles, 146 front raises exercises, 219-220 Furman, Ashrita ("Mr.

Guinness"), 18

gastrocnemius. See calf Gatorade, 76 Gauntlet, 328 ginseng, 88 gloves, 69

gluteus maximus, 145, 167 gluteus medius, 168 glycogen, 78 golf golfer's elbow , 10 injury prevention, 310-311 gradual soreness, 261 Gravitron chin-ups, 189-191 machine, 189 grips alternating, 188 reverse, 188 suicide, 205 groin, stretching, 132 guarana, 88

guidelines, physically challenged, 370-372 gyms choosing, 35 ambience, 38-39 available equipment,

37-38 bonded, 40

buyer's remorse clauses, 40

cleanliness, 36-37 cost, 41-43

shower accessories, 38 towel service, 38 trainer evaluation, 43-45 etiquette, 120

cleaning equipment after use, 122 cleaning your clothing, 122

remove weights after use of equipment, 121 working-in, 121-122 freeweights advantages, 111 disadvantages, 112 home avoiding pitfalls, 47-48 costs, 48 requirements, 48 layout, 114 bars, 116-117 collars, 119 freeweights, 115 machines, 115 pins, 117-118 locker room inspection, 37 machines, 108

advantages, 109-110 disadvantages, 110 orientation, 106-108 restricted memberships, 36 safety. See safety trainers, 106

Hammer, 36 hamstrings, 144, 168 stretching, 134-135 supersets, 284

handicapped. See physically challenged HDL (good cholesterol), 95 Healing Back Pain, 385 Health/Fitness Instructor exam (ACSM), 44 heart disease, 403

medical precautions, 98 risk factors, 94-95 heart rates cardiovascular training, 321

calculating, 322-323 measuring pulses, 323-324 MHR, 321-323 monitors, 324 herniated disks, 384 herniations, 386 high blood pressure, 403 high blood sugar, 402 high cholesterol, 95 hips hip abduction exercise, 181-182 hip abductors, 168 hip adduction exercise,

182-183 hip adductors, 168 hip flexor, 135-136, 167 stretching, 139 HIV, 398-400 HMB (hydroxymethylbu-

tyrate), 88 home gyms avoiding pitfalls, 47-48 costs, 48

pros and cons, 32-34 requirements, 48 hotel gyms, 332 humerus, 216, 228 Hutchins, Ken (SuperSlow

Protocol), 268 hydration, 75, 153-154 hyperextension, 68 hyperglycemia, 402 hyperplasia, 29 hypertension, 95-97 hypertrophy, 5, 29 hypoglycemia, 402

IBS (iliotibial band syndrome), 126, 308, 392 Icarian, 36

IHRSA (International Health, Racquet and Sportsclub Association), 41 Ilg, Steve (author), 125 iliopsoas muscle, 135-136, 167

impingement syndrome, 149, 393

in-house certifications, 43 incline bench exercises,

204-206 inflammation elbows, 387-389 IBS, 392 knees patellar tendinitis,

389-390 patellofemoral syndrome, 390-391 inflexibility, myths about weight training, 15 infraspinatus muscle, 216 injuries back pain, 384 posture, 385 stretching and strengthening exercises, 385-386 inflammation elbows, 387-389 IBS, 392 knees, 389-391 prevention, 8 back pain, 9 balance, 9-10 baseball, 311-312 basketball, 312-313 boxing, 317-318 cycling, 308-309 golf, 310-311 kayaking, 316-317 martial arts, 317-318 neck muscles, 303-306 overuse injuries, 10 runners, 306-307

skating, 315-316 skiing, 314-315 snowboarding, 314-315 swimming, 313-314 tennis, 309-310 rotator cuffs, 392

impingement syndrome, 393

rotator cuff tendinitis, 393-396 inosine, 88

inspection, locker rooms, 37 insulin, 98

insurance, trainers, 45 internal obliques, 244 International Health, Racquet and Sportsclub Association (IHRSA), 41 Ironman triathlon, seniors,

364-365 isolation movements, 260 isometric muscle contraction, 29

jockstraps, 63-64 Jones, Arthur, 109 Jordan, Michael, 7 juvenile diabetes, 401

Kajala, Dr. Urho, 24 kayaking, injury prevention,

316-317 Keiser, 109 knees inflammation patellar tendinitis,

389-390 patellofemoral syndrome, 390-391 injuries, 99 wraps, 67-69, 294

lactic acid, 161, 262 LaLanne, Jack, 13 language. See vocabulary lat pull downs, 196-197 lateral epicondylitis, 10 lateral flexion, neck, 305

lateral raise machine exercises, 224-225 lateral raises, 218-219 latissimus dorsi, 144, 185-186 freeweight exercises, 186 deadlifts, 187-189 dumbbell rows, 191-193 pull-ups/chin-ups

(Gravitron), 189-191 shrugs, 195-196 upright rows, 193-194 machine exercises cable rows, 198-199 extensions, 199-200 lat pull downs, 196-197 supersets, 285 layout, gyms, 114 bars, 116-117 collars, 119 freeweights, 115 machines, 115 pins, 117-118 lead columns ankle weights, 336

leg curls, 177-178 leg extensions, 175-176 leg muscles, 168-169 freeweight exercises lunges, 172-173 squats, 169-172 machine exercises, 173 calf raises (seated), 180-181 calf raises (standing),

178-179 hip abduction, 181-182 hip adduction, 182-183 leg curls, 177-178 leg extensions, 175-176 leg press, 173-175 leg press, 173-175 leg routines (Supersets) hamstrings, 284 quadriceps, 283 length, tendons, 156 liability insurance, trainers, 45 LifeCycle stationary bike, 49 LifeFitness, 52, 109 lift off, 164 ligaments, 263 lingo. See vocabulary loading phase (creatine), 85 locations, training, 31-32

choosing a gym, 35-45 pros and cons of working out at home, 32-34 locker rooms, inspection, 37 lordosis, 148 low blood sugar, 402 lunch break plans, 21-22 lunges, 172-173 lupus, 406-407

ma huang, 88 machines, 108, 110

abdominal exercises, 251 crunches, 251-252 rotary torso, 252-253 advantages, 109-110 back exercises, 196 cable rows, 198-199 extensions, 199-200 lat pull downs, 196-197 biceps exercises cable curls, 232-234 machine curls, 234-235 deltoid exercises lateral raise machine,

224-225 shoulder press, 222-223 disadvantages, 110 Gravitron, 189 learning the layout of the gym, 115 leg exercises calf raises (seated), 180-181 calf raises (standing),

178-179 hip abduction, 181-182 hip adduction, 182-183 leg curls, 177-178 leg extensions, 175-176 leg press, 173-175 mixing with freeweight exercises, 258-259 pectorals exercises, 211 chest press, 212-213 pec deck, 213-214

safety, 115 step, 327-328 triceps exercises, 238-239 magic number syndrome, 162 maintaining fitness program away from home, 332 abdominal exercises, 335 ankle and wrist weights,

335-337 chair dips, 334 Dyna-Bands, 337-338 hotel gyms, 332 portable dumbbells,

339-340 push-ups, 332-333 manufacturers, equipment, 36 martial arts, injury prevention, 317-318 mats, exercise, 48 maximal heart rate (MHR),

321-323 McGwire, Mark, 7 measuring heart rates (cardiovascular training), 323-324 medial deltoid, 215 medial epicondylitis, 10, 310 medical checkups, 92-93, 95-96

medical precautions, 96 asthma, 98 back injuries, 100 diabetes, 98-99 heart attack victims, 98 hypertension, 96-97 knee injuries, 99 osteoporosis, 99 shoulder injuries, 100-101 stroke victims, 97 memberships, freezing, 40 menopause, maintaining fitness, 353-354 menstrual cycle maintaining fitness cycle,

menstrual irregularities,

mental stamina, 10-11 Met-Rx Bar, 88 methods. See technique MHR (maximal heart rate),

321-323 military press exercises, 217-218

misconceptions about women and weight training, 346 dieting, 352

getting too big, 344-346 menopause, 353-354 menstrual irregularities, 347

menstruation, 346 osteoporosis, 352 pregnancy, 347-352 monitors, heart rate, 324 month-to-month contracts

(gyms), 41 motor units, 28 MS (Multiple Sclerosis), 368 multijoint movements, 260 multiple-year contracts, 42 muscleheads, 38 muscle spindles, 128 muscles, 27

abdominal, 244

freeweight exercises,

245-251 machine exercises, 251-253 adductor, 133 back freeweight exercises,

186-196 machine exercises, 196-200 biceps freeweight exercises,

228-232 machine exercises, 232-235 chart of front and back muscles of the body, 146 contraction, 28-29 deltoids freeweight exercises, 216-222 machine exercises, 222-225 effect of fiber type on results, 157-158 effect of length on results,

156-157 erector spinae, 148 fatigue, lactic acid, 161 hypertrophy, 5 iliopsoas, 135 increasing strength, 29

full range of motion, 31 rest between workouts, 30

stimulation, 30 legs, 168

freeweight exercises,

169-173 machine exercises, 173-183 myofibrils, 28 neck, 303, 306 extension, 304 flexion, 304 lateral flexion, 305 pectorals freeweight exercises, 202-211 machine exercises, 211-214 rotator cuff, 216 size, myths about weight training, 14-15 skeletal, 28 triceps freeweight exercises,

235-238 machine exercises, 238-239 visceral, 28 wrist, 239-240 muscular dystrophy conditions, 29 myofibrils, 28 myosin, 28 myths abdominal muscles,

244-245 weight training, 14-15

narrow push-ups, 333 NASM (National Academy of

Sports Medicine), 44 National Center of Health

Statistics, 78 National Youth Sports Safety

Foundation (NYSSF), 377 Nautilus, 36, 109 Navratilova, Martina, 7

neck muscles, 303, 306 extension, 304 flexion, 304 lateral flexion, 305 negative muscle contraction, 29

negative phase of the lift, 29 negatives, 273 advantages, 274 body-weight exercises, 273 disadvantages, 274 spotters, 273 neuromuscular disorders, 370 neurons, 28 New York Health Club

Statute, 42 no-rest push-ups, 333 Nordic Track (warm-up machine), 127 normal pain, burn, 261 NSCA (National Strength and Conditioning Association), 44

NSPA (National Sports

Performance Association), 44 nutrients, 72 nutrition, 74

basics of a sensible diet,

72-74 proteins, 74-75 sports drinks, 76-77 supplements, 81

androstenedione, 86 caffeine, 87-88 chromium picolinate, 86

creatine, 84-85 DHEA, 85 energy bars, 88-89 placebo effect, 89 powders, 83 water, 75-76

oblique crunches, 248-250, 335

oligomenorrhea, 347 Olympic bars, 58, 117

Olympic weight lifting,

298-299 opposing supersets, 286 orientation, gyms, 106-108 osteoporosis maintaining fitness, 352 medical precautions, 99 overtraining, 264 overuse injuries, 10

pacing yourself, running, 327

pads, 69

pain abnormal, 262 overtraining, 264 pulls and strains, 263 normal, 261 palpitations, 350 Par-Q (Physical Activity Readiness Questionnaire), 92-94 Paramount, 36 paraplegics, 370 patellar tendinitis, 306,

389-390 patellofemoral joint, 134 patellofemoral syndrome,

139, 390-391 pectorals, 9-10, 144, 202 freeweight exercises bench press, 202-204 decline bench, 206-207 dips, 208-209 dumbbell flyes, 210-211 incline bench, 204-206 push-ups, 209-210 machine exercises, 211 chest press, 212-213 pec deck, 213-214 pectoralis major , 144, 202 pectoralis minor, 202 stretching, 130 supersets, 284-285 pes anserinus bursitis, 308 phlebitis, 350 Physical Activity Readiness Questionnaire (Par-Q), 92 physical changes, altering routines if lack of results, 265

physically challenged, 368 benefits of exercise, 369 exercises, 372-374

guidelines, 370-372 safety, 369-370 upper body routine gym, 372-373 home, 374 Physician and Sports Medicine,

353, 397 physician exams, 92-96 physiology, variables, 155 length of muscles and tendons, 156-157 muscle fiber types, 157-158 quality versus quantity, 156

pins, safety, 117-118 placebo effect (nutritional supplements), 89 plates cost, 58

set up on vertical racks, 116

PMS (premenstrual syndrome), 346 portable dumbbells, 339-340 pose down (bodybuilding contests), 291 posing, 107

positive muscle contraction, 29

positive phase of the lift, 29 posterior aspect. See back muscles posterior deltoid, 215 posture, 147, 385 powders (nutritional supplements), 83 power phase, 152 PowerBar, 88

PowerBlock dumbbells, 57 powerlifting techniques, 293-294 three disciplines bench press, 297 deadlift, 297-298 squats, 295-297 types of events, 294 equipment free, 295 equipment-aided, 294-295 Powerlifting USA, 298 PR Ironman Bar, 88 A Practical Approach to Strength Training, 30

precautions (medical) asthma, 98 back injuries, 100 diabetes, 98-99 heart attack victims, 98 hypertension, 96-97 knee injuries, 99 osteoporosis, 99 shoulder injuries, 100-101 stroke victims, 97 prefatiguing muscles, 271 pregnancy, 347-349

ACOG guidelines, 349-350 maintaining abdominal strength, 351-352 prejudging (bodybuilding contests), 291 prevention of injuries, 8-9 back pain, 9 balance, 9-10 baseball, 311-312 basketball, 312-313 boxing, 317-318 cycling, 308-309 golf, 310-311 kayaking, 316-317 martial arts, 317-318 neck muscles, 303, 305-306 overuse injuries, 10 runners, 306-307 skating, 315-316 skiing, 314-315 snowboarding, 314-315 swimming, 313-314 tennis, 309-310 preworkout energy, 22 primary amenorrhea, 347 programs. See routines pronation, 65 proteins, 73-75 amino acids, 82 RDA, 74 Ptyregium Syndrome, 372 pull-ups exercise, 189-191 pulls, 263 pump, 63

push-pull split routines,

279-280 push-ups, 209-210, 332-333 pushdowns, 238-239 pylometrics, 269-271 pyruvate, 88

quadriceps, 144, 168 stretching, 133 superset, 283 supersets, 283 quality lifting versus quantity, 156

quarter squats, 171

radial pulse, measuring heart rate, 323-324 range of motion (ROM), 31 rate of perceived exertion

(RPE), 322 ratio of fat to lean mass (role in weight loss), 79-80 RDA (Recommended Dietary

Allowances), 72-74 RDI (Recommended Daily

Intake), 72 reasons (weight lifting), 3-5 body appearance, 7-8 weight loss, 5-6 winning edge, 6-7 records, tracking exercise routines, 259 recruitment of motor units, 28

rectus abdominis. See abdominal muscles rectus femoris, 133 remorse clauses, choosing a gym, 40 reps (repetitions), 110, 160 how many should be done, 161

how much weight, 162-163 number, 162 number of sets, 162 rest, 163-164 speed, 160-161 requirement, home gyms, 48 resistance equipment, 48, 52-53 Bowflex, 56-57 Soloflex, 54-55 Total Gym, 53-54 exercises circuit training, 286-287 Dyna-Bands, 337-338

resorption, 352 resources, 415-418 rest muscles, 30 when performing reps, 163-164 resting heart rate (RHR), 323 restricted memberships

(gyms), 36 resynthesis of ATP, 84 reverse crunches, 247-248, 335

reverse flyes exercises, 221-222 reverse grip, 188 RICE (rest, ice, compression, and elevation), 263 risk factors, coronary artery disease, 94-95 ROM (range of motion), 31 rotary torso machine, 252-253 rotator cuffs injuries, 100, 392

impingement syndrome, 393

rotator cuff tendinitis, 393-396 muscles, 216 routines, 24, 158, 258-259 abnormal pain, 262 overtraining, 264 pulls and strains, 263 altering if no results, 265 combating boredom,

265-266 keeping accurate records, 259

lack of time, 259-260 normal pain, 261 push-pull split, 279-280 reps how many should be done, 161 how much weight,

162-163 number, 162 number of sets, 162 rest, 163-164 speed, 160-161 schedules, 159-160 split, 159, 278-279 Supersets, 282

deltoids routines, 285

lats routines, 285 leg routines, 283-284 pectorals routines,

284-285 trapezius routines, 286 upper-lower split, 280-282 what to do, 158-159 rowing machines, 50 RPE (rate of perceived exertion), 322 rubber bands, 337-338 Runner's World, 327 running injury prevention, 306-307 pacing yourself, 327

safety asking questions, 118-119 bending, 150 breathing, 151-152 creatine, 84 exercise children, 377-381 physically challenged,

369-370 seniors, 363-364 teenagers, 377-381 form, 114 hydration, 153-154 learning the layout of the gym, 114 bars, 116-117 collars, 119 freeweights, 115 machines, 115 pins, 117-118 lifting appropriate amounts of weight, 146-147 pylometrics, 270 sitting, 148 spotters, 118-119 technique, 147, 153 up two and down four technique, 152 sand-filled ankle weights, 335 saunas, 108

scalenes (neck muscle), 303 scales (RPE), 322

scapula, 186

schedules, routines, 159-160 Schwarzenegger, Arnold,

290-291 Schwinn AirDyne (warm-up bicycle), 127 scoliosis, 130

secondary amenorrhea, 347 semimembranosus, 134 semitendinosus, 134 seniors

ACSM guidelines, 361-363 benefits of exercise program, 357-358 effects of aging on body, 356

finding exercise that is enjoyable, 358-359 Ironman triathlon,

364-365 reversing physical deficiencies, 359-361 safety, 363-364 Servizio, Charles, 334 sets, 110, 162 setup (squats), 296 sharp pain, 262 shoes, 64

cross-training, 66 support, 65 shooting pain, 262 shoulder impingement syndrome, 238 shoulder injuries, 100-101 shoulder muscles. See deltoids shoulder press machine exercises, 222-223 shower accessories, choosing a gym, 38 shrugs, 195-196 side obliques exercise,

250-251 simple carbohydrates, 73 single-joint movements, 260 sit-and-reach test (stretching), 128

SITS (rotator cuff), 216 sitting, 148

size principle (recruitment of motor units), 28 skating, injury prevention,

315-316 skeletal muscles, 28

skiing, injury prevention,

314-315 SLE (systemic lupus erythe-

matosus), 406 slow push-ups, 333 slow-twitch motor units, 28 smoking cigarettes, 95 snatch lift, 299 snowboarding, injury prevention, 314-315 social benefits of weight training, 11 social dynamics of weight training, 24-25 soleus, 168 Soloflex, cost, 54-55 soreness, 261 specificity of training,

302-303 speed (reps), 160-161 spinal twist, stretching, 132 spinning (cardiovascular training), 325 splenius capitus (neck muscle), 303 splenius cervicis (neck muscle), 303 split routines, 159, 278-279 sports bras, 66 sports drinks, 76-77 Sportsade, 76

spotters, 34, 118-119, 164-165 assisted training technique, 275

negatives technique, 273 squats, 170 sprains, 263

squat shoes (equipment-aided powerlifting), 294 squat suit (equipment-aided powerlifting), 294 squats, 67, 169-171 cages, 170

do's and don'ts, 171-172 powerlifting, 295-297 Stair Master, 327 Stairclimber, 52 standing abdominal crunch, 351

standing curls, 228-230 Star Trac, 52

static muscle contraction, 29 stationary bikes, 49

steam rooms, 108 step aerobics, 326 step machines (cardiovascular training), 327-328 sternocleidomastoid (neck muscle), 303 steroids adolescent use, 380-381 androstenedione, 86 sticking point, 110 stimulation (muscle growth), 30

strains, 263 straps, 70

strength (muscles), 29-31 full range of motion, 31 rest between workouts, 30 stimulation, 30 strengthening exercises for back pain, 385-386 stretching, 127-128 back and hip, 139 calf, 136-138 do's and don'ts, 129 exercises for back pain,

385-386 gradual and easy, 128 groin, 132 hamstrings, 134-135 hip flexor, 135-136 pectoral, 130 quadriceps, 133 sit-and-reach test, 128 spinal twist, 132 torso, 130 strokes, 97, 403 subscapularis muscle, 216 suicide grip, 205 sumo deadlift, 297 Supersets, 271 282-283 advantages, 272 deltoids routines, 285 disadvantages, 272 lats routines, 285 leg routines, 283-284 opposing, 286 pectorals routines, 284-285 trapezius routines, 286 SuperSlow Protocol, 268-269 supinate, choosing shoes, 65 supination, 228 supplements, 81, 83 androstenedione, 86

caffeine, 87-88 chromium picolinate, 86 creatine, 84-85 DHEA, 85 energy bars, 88-89 FDA definition, 82 placebo effect, 89 powders, 83 support, shoes, 65 supraspinatus muscle, 216 swimming, injury prevention,

313-314 symptoms, overtraining, 264 systemic lupus erythematosus (SLE), 406

T cells, 400 talk test, 322 target heart rates, 323 technique, 147, 153 assisted training, 275 breakdowns, 274-275 negatives advantages, 274 body-weight exercises, 273

disadvantages, 274 spotters, 273 powerlifting, 293-294 push-pull split routines,

279-280 pylometrics, 269-271 advantages, 270 disadvantages, 270-271 safety, 270 split routines, 278-279 Supersets, 271, 282 advantages, 272 deltoids routines, 285 disadvantages, 272 lats routines, 285 leg routines, 283-284 pectorals routines,

284-285 trapezius routines, 286 SuperSlow Protocol, 268-269

up two and down four, 152 upper-lower split routines, 280-282 teenagers, 376

ACSM guidelines, 378-379 benefits to exercise,

376-377 professional guidance,

381-382 safety, 377-381 steroid use, 380-381 weight lifters, 13 tendinitis, 100, 240 tendons, length, 156 tennis injury prevention, 309-310 tennis elbow , 10 thongs, 64 thumbless grip, 205 tibialis anterior, 168 time lack of time, 259-260 myths about time requirements for weight training, 14 TK Star, 36 To The Top, 333 torso, stretching, 130 Total Gym, cost, 53-54 towel service, choosing a gym, 38 trainers, 106 certification, 4 children, 381-382 evaluating when choosing a gym, 43-44 insurance, 45 teenagers, 381-382 transversus abdominis, 244 trapezius, 145, 185, 286 Traum, Dick, 370 traveling, maintaining fitness program abdominal exercises, 335 ankle and wrist weights,

335-337 chair dips, 334 Dyna-Bands, 337-338 hotel gyms, 332 portable dumbbells,

339-340 push-ups, 332-333

treadmills cost, 49

warming-up, 127 triceps, 145

freeweight exercises french curls, 237-238 triceps kickbacks, 235-236 machine exercises, 238-239 trochanteric bursitis, 307 tweener, 32 type I diabetes, 401 type I motor units, 28 t§pe II diabetes, 40l t§pe II motor units, 28 t§pes, powerlifting equipment free, 295 equipment-aided, 294-295

US Navy Seal Physical Fitness Training Manual

US Navy Seal Physical Fitness Training Manual

Use the same methods the American Navy Seals use to get fit and become the elite enforcers in the world today! The Navy SEAL Physical Fitness Guide has been prepared for the SEAL community with several goals in mind. Our objective is to provide you, the operator, with information to help: Enhance the physical abilities required to perform Special Operations mission-related physical tasks Promote long-term cardiovascular health and physical fitness Prevent injuries and accelerate return to duty Maintain physical readiness under deployed or embarked environments.

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