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Mark Vella. New Anatomy for Strength & Fitness Training
CONTENTS
Foreword to the New Edition
What’s New in This Edition
How This Book Works
Waiver and Caution
Your Body: Quick Guide to the Musculoskeletal System
Your Body: Quick Guide to Joints and Movements
Training Concepts and Principles. WHY DO I NEED THIS SECTION?
IMPORTANT CONCEPTS. 1. Individuality
2. Physical Fitness
3. Functional Exercise
4. High-Intensity Interval Training
PRINCIPLES WORTH FOLLOWING. 1. SAID Principle
2. Progressive Overload
3. Periodization
4. Intensity
CONCEPTS AND PRINCIPLES SUMMARY
THE 3 PHASES OF YOUR FITNESS JOURNEY. Months 0–3
Months 3–12
Months 12+
Training Options
VALID CRITERIA FOR A STARTING WORKOUT REGIMEN
COMMON EXERCISE REGIMENS
CrossFit
Zumba
Pilates
Yoga
SoulCycle
TRX
Barre
P90X
Orangetheory
Scaling Guide
BASIC WORKOUT STRUCTURE AND PROGRESSION
Pre-Training Warm-Up
DYNAMIC WARM-UPS
USING RAMP PRINCIPLES
Phase 1: Raise
Phases 2 and 3: Activate and Mobilize
Phase 4: Potentiate
PHYSIOLOGICAL BENEFITS OF WARM-UPS. Circulatory Effects
Hormonal Effects
Joint Effects
Neural Effects
Myofascial Effects
The Result
SQUAT PUSH PRESS
STANDING TORSO ROTATIONS
BEND AND REACH
MULTIDIRECTIONAL LUNGES
SEATED STRIDE INTO SAW STRETCH
WALKING ARM SWINGS
KNEE-UPS
HEEL KICKS
Abdominals, Stabilization, and Balance
Major muscles of the lower anterior trunk
Notes:
POSTURE PRIMER
ABDOMINAL STABILIZATION PROGRAM
STARTING POSITION
TRANSVERSE ACTIVATION IN 4-POINT KNEELING
FORWARD STABILITY BALL ROLL
PLANK POSE STABILIZATION
SIDE ABDOMINAL
DOUBLE LEG BRIDGE WITH SHOULDER FLEXION
BALL BRIDGE
BODYWEIGHT CRUNCHES
BODYWEIGHT SIT-UPS
HANGING LEG RAISES
STANDING SQUAT (BOSU BALANCE TRAINER)
Compound and Power Exercises
BENT LEG GOOD MORNING
BODYWEIGHT/AIR SQUAT
SQUATTING PRIMER
Deep Knee Bends and Risk
Essential Points
BACK SQUAT
FRONT SQUAT
OVERHEAD SQUAT
BARBELL STANDING SHOULDER PRESS
PUSH PRESS/PUSH JERK
DEAD LIFT
MEDICINE BALL CLEAN
SUMO DEAD LIFT HIGH PULL
POWER CLEAN
POWER SNATCH
LOW ALTERNATING WAVE WITH BATTLE ROPES
BATTLE ROPE ESSENTIALS
KETTLEBELL SWING
KETTLEBELL ESSENTIALS
Legs and Hips. Major muscles of the legs and hips
Notes:
BARBELL LUNGE
LUNGE
BENCH STEP
FREESTANDING BARBELL PLIE SQUATS
SEESAW WITH BALL
Plyometrics and Explosive Conditioning
A WORD ON EXERCISE ANALYSIS IN PLYOMETRICS
STANDING JUMP AND REACH
BOX JUMPS
BOX JUMP ESSENTIALS
WALL BALLS
MEDICINE BALL ESSENTIALS
4-POINT BURPEE
BURPEE ESSENTIALS
Chest
Muscles involved in chest exercises
Note:
PUSH-UPS
BODYWEIGHT MODIFIED PUSH-UPS
DUMBBELL BENCH PRESS
BARBELL BENCH PRESS
DUMBBELL FLAT BENCH FLYES
BODYWEIGHT DIPS
Back and Shoulders. Muscles of the back and shoulders
Muscles of the rotator cuff
MACHINE CABLE FRONT LAT PULLDOWN
BODYWEIGHT CHIN-UPS
STANDING CABLE PULLOVER
BARBELL BENT-OVER ROWS
BENT-OVER ONE-ARM DUMBBELL ROWS
DUMBBELL SEATED SHOULDER PRESS
SEATED LOW CABLE PULLEY ROWS
ALTERNATE ARM AND LEG RAISES ON BALL
BACK EXTENSION APPARATUS
PRONE BACK EXTENSION ON BALL
SEATED BENT-OVER DUMBBELL RAISES ON BALL
UPRIGHT ROWS WITH EZ BAR
ROTATOR CUFF STABILIZATION WITH THERABAND
Arms. Major muscles of the forearm
Major muscles of the upper arm
DUMBBELL SEATED OVERHEAD TRICEP EXTENSION ON A BALL
SUPINE BARBELL FRENCH CURL
BARBELL TRICEPS PRESS
STANDING BARBELL CURL
Aerobic and Metabolic Training. AEROBIC AND METABOLIC PHYSIOLOGY
RECENT CONSIDERATIONS AND TRENDS
THE RISE OF HIGH-INTENSITY AEROBIC TRAINING
AEROBIC AND METABOLIC PROGRAMMING
Focused Aerobic Goals
Functional/Balanced Goals
Weight-Loss Goals
AEROBIC TRAINING GUIDELINES
Ways to Measure Aerobic Intensity
AEROBIC MACHINES
JOGGING AND RUNNING
SAMPLE RUNNING/WALKING PROGRAM
SAMPLE RUNNING PROGRAM – 10-KILOMETER RUN
Post-Training Cool-Down and Workout. POST-TRAINING GUIDE
Corpse Pose
SUPINE LEGS TO CHEST
SIDE-TO-SIDE HIP ROLLS
SUPINE GLUTEAL STRETCH
SUPINE LYING SINGLE-LEG
SUPINE LYING DEEP EXTERNAL ROTATORS STRETCH
SEATED ROTATION
KNEELING ILIOPSOAS STRETCH
STANDING CHEST AND ANTERIOR SHOULDER STRETCH
NECK AND SHOULDER STRETCH
STANDING TRICEPS STRETCH
SEATED SIDE STRETCH ON BALL
BALL SHOULDER STRETCH
FULL-BODY STRETCH
SPINE ROLL
ABDOMINALS
PLANK TO DOWNWARD-FACING DOG
CHILD STRETCH
Resources. FURTHER READING
WEBSITES
Glossary
Additional Praise
About the Author
