Оглавление
Mark Vella. Anatomy for Strength and Fitness Training for Women
Dedication
Author’s Acknowledgments
CONTENTS
BUILDING A BETTER YOU
How to use this book
Schematic diagram of how the exercise pages are structured
ANATOMICAL DEFINITIONS AND TERMINOLOGY
The musculoskeletal system
Anatomical terms. The anatomical position
Anatomical terms of position and direction
Anatomical terms of position and direction
Joint movements
Types of joint
Joint action
Joint movement pointers
How a woman’s body differs from a man’s. Skeletal differences
Muscle and connective tissues
Fat tissue
Major joint movements
EXERCISE ANALYSES AND PRINCIPLES. Purpose of exercise analysis
Somatotyping
Endomorphs
Mesomorphs
Ectomorphs
Starting out
The three phases of motivation. Resistance phase
Transition phase
Intrinsic phase
Principles you should know
SAID principle
Overload principle
FITT principle
Progression principle
Reversibility principle
Rest/effort balance principle
A note on nutrition
DEVISING A PROGRAMME
Step 1 – Pre-exercise Screening
Step 2 – Home Fitness Assessment
Fitness assessment test
Step 3 – Test Scoring and Interpretation of Results
Table 1 – Rating of Body Mass Index and Estimation of Body Composition (Fat Per Cent)
Table 2 – Scoring, Ranking and Category of Your Estimated Body Composition, Sit-and-reach Test and Push-ups Test
Table 3 – Scoring, Ranking and Category of your Resting Heart Rate and Step Test
Table 4 – Record of Assessment Results
Step 4 – Choosing a Programme
Choosing the right programme
EXERCISE PROGRAMMES
General guidelines for strength training
PROGRAMME 1 – GENERAL CONDITIONING PROGRAMME/Beginner Phase. Endomorph Programme
Mesomorph Programme
Ectomorph Programme
PROGRAMME 1 – GENERAL CONDITIONING PROGRAMME/Intermediate Phase. Endomorph Programme
Mesomorph Programme
Ectomorph Programme
PROGRAMME 2 – WEIGHT LOSS AEROBIC FOCUS. Endomorph Programme
Mesomorph Programme
Ectomorph Programme
PROGRAMME 3 – TONE AND STRENGTH CONDITIONING. Endomorph Programme
Mesomorph Programme
Ectomorph Programme
PROGRAMME 4 – POSTURAL/FUNCTIONAL STRENGTH AND FLEXIBILITY. Endomorph Programme
Mesomorph Programme
Ectomorph Programme
PROGRAMME 5 – HOME/OLDER ADULTS. Endomorph Programme
Mesomorph Programme
Ectomorph Programme
AEROBIC TRAINING
Frequency of Exercise
Intensity of Exercise
Types of Aerobic Exercise
Duration of Exercise
Exercises
WALKING
Analysis of movement: lower body
Sample Walking Programme
Tips for walking programmes
JOGGING AND RUNNING
Analysis of movement: lower body
Injury risks in running
Sample Running/Walking Programme
Tips for running/walking programmes
Sample Running Programme – 10-kilometre Run
Tips for running programmes
AEROBICS
SWIMMING AND AQUA-AEROBICS
The Benefits of Swimming Exercise
Training tips for swimming training
Aqua-aerobics
AEROBIC MACHINES
General tips for using aerobic machines
Using a Rowing Machine Description
Tips for good form
ABDOMINALS, STABILIZATION AND BALANCE
Section 4, Legs and Hips
Section 5, Back and Shoulders
Exercise Balls
Stability Ball
BOSU Ball
Major Muscles of the Lower Anterior Trunk
Exercises
POSTURE BASICS
Supine Lying – Neutral Spine with Scapula Release
Serratus anterior and Lower trapezius
Neutral Spine – Stand and Breathe
SEATED BALL BALANCE
Description
Tips for good form
TRANSVERSE ACTIVATION IN FOUR-POINT KNEELING
Tips for good form
Description
PLANK POSE STABILIZATION ON BALL
Description
Tips for good form
SHELL PRONE BALL ROLL-UP
Description
Tips for good form
ABDOMINAL STABILIZATION PROGRAMME
Tips for good form
Description
Exercise variation and progression
TWO-STAGE CRUNCH
Description
Tips for good form
REVERSE INCLINE BENCH SIT-UP
Description
Tips for good form
BODY-WEIGHT OBLIQUE CRUNCH–BALL BETWEEN LEGS
Description
Tips for good form
COMBINATION CRUNCH
Description
Tips for good form
HIP FLEXOR APPARATUS
Tips for good form
Description
MID-BACK SCAPULAR STABILIZATION ON BENCH
Description
Tips for good form
KNEELING HEEL TOUCH
Description
Tips for good form
CHEST
Major Muscles of the Chest
Exercises
BODY-WEIGHT MODIFIED PUSH-UPS
Description
Tips for good form
WALL PUSH-UPS ON BAR
Description
Tips for good form
BENCH PRESS MACHINE
Description
Tips for good form
INCLINE DUMB-BELL BENCH PRESS
Description
Exercise variation and progression
Tips for good form
Women-specific training tip – progressing through bench press exercises
BARBELL BENCH PRESS
Description
Tips for good form
Learning to Bench Press
BODY-WEIGHT DIPS
Description
Tips for good form
INCLINE PEC DECK MACHINE
Description
Tips for good form
DUMB-BELL FLAT BENCH FLYES
Description
Tips for good form
CABLE CROSS-OVER
Description
Tips for good form
LEGS AND HIPS
Muscles of the Legs and Hips
Exercises
SQUATS WITH BALL BETWEEN LEGS
Description
Tips for good form
FREESTANDING BARBELL PLIÉ SQUATS
Description
Tips for good form
FREESTANDING BARBELL SQUATS
Description
Tips for good form
Training tip – posture and alignment
Training tip – learning to squat
Women-specific training tip – women and knee injury risk
Training tip – weight distribution over the feet
MACHINE INCLINE LEG PRESS
Description
Tips for good form
BARBELL REVERSE LUNGE
Description
Tips for good form
FREESTANDING LATERAL LUNGE
Description
Tips for good form
BENCH STEP
Description
Tips for good form
MODIFIED BARBELL BENT LEG DEADLIFT
Description
Tips for good form
DOUBLE LEG BRIDGE WITH SHOULDER FLEXION
Description
Tips for good form
BALL BRIDGE
Description
Tips for good form
SIDE-LYING BALL LIFT
Description
Tips for good form
HIP ABDUCTOR MACHINE
Description
Tips for good form
HIP ADDUCTOR MACHINE
Description
Tips for good form
SUPINE ADDUCTOR STABILIZATION WITH BALL
Description
Tips for good form
CABLE HIP ABDUCTIONS
Description
Tips for good form
PRONE HIP EXTENSIONS
Description
Tips for good form
MACHINE LYING LEG CURL
Tips for good form
Description
SEESAW WITH BALL
Description
Tips for good form
YOGA QUAD STRETCH WITH FORWARD LEAN
Description
Tips for good form
FREESTANDING CALF RAISE
Description
Tips for good form
SEATED CALF RAISE MACHINE
Description
Tips for good form
BACK AND SHOULDERS
Major Muscles of the Back and Shoulders
Muscles of the Rotator Cuff
Exercises
MACHINE CABLE FRONT LATERAL PULL-DOWN
Description
Tips for good form
CHIN-UP ASSIST MACHINE
Description
Tips for good form
STANDING CABLE PULL-OVER
Description
Tips for good form
STANDING REVERSE GRIP CABLE ROWS
Description
Tips for good form
SEATED LOW CABLE PULLEY ROWS
Description
Tips for good form
SUPPORTED BENT-OVER ROW MACHINE
Description
Tips for good form
DUMB-BELL BENT-OVER ROWS
Description
Tips for good form
Women-specific training tip – rounded shoulders
PRONE BACK EXTENSION ON BALL
Description
Tips for good form
BACK EXTENSION APPARATUS
Description
Tips for good form
ALTERNATE ARM AND LEG RAISES ON BALL
Description
Tips for good form
MACHINE SHOULDER PRESS
Description
Tips for good form
DUMB-BELL SEATED SHOULDER PRESS
Description
Tips for good form
DUMB-BELL STANDING LATERAL RAISE
Description
Tips for good form
REAR DELTOID MACHINE
Description
Tips for good form
SEATED BENT-OVER DUMB-BELL RAISES ON BALL
Description
Tips for good form
ROTATOR CUFF STABILIZATION WITH THERABAND
Description
Tips for good form
Women-specific training tip – unstable shoulders
ARMS
Major Muscles of the Forearm
Major Muscles of the Upper arm
List of Exercises
SEATED OVERHEAD TRICEP EXTENSION ON BALL WITH THERABAND
Description
Tips for good form
SUPINE BARBELL FRENCH CURL
Description
Tips for good form
TRICEP MACHINE
Description
Tips for good form
CABLE TRICEP PUSH-DOWN
Description
Tips for good form
TRICEP ROPE PULL-DOWN
Description
Tips for good form
STANDING BARBELL CURL
Description
Tips for good form
SEATED INCLINE DUMB-BELL CURL WITH SUPINATION
Description
Tips for good form
DUMB-BELL CONCENTRATION CURL
Description
Tips for good form
STRETCHES AND FLEXIBILITY
Benefits of Flexibility Training
Guidelines for Static Stretching
Stretches
NECK AND SHOULDER STRETCH
Description
Tips for good form
STANDING CHEST AND ANTERIOR SHOULDER STRETCH
Description
Tips for good form
BALL SHOULDER STRETCH
Description
Tips for good form
SEATED SIDE STRETCH ON BALL
Description
Tips for good form
FULL-BODY STRETCH
Description
Tips for good form
SUPINE HIP FLEXION STRETCH
Description
Tips for good form
SPINE ROLL
Description
Tips for good form
SIDE-TO-SIDE HIP ROLLS
Description
Tips for good form
SUPINE LYING GLUTEUS STRETCH
Tips for good form
Description
SUPINE LYING SINGLE LEG HAMSTRING STRETCH
Description
Tips for good form
SEATED STRIDE INTO SAW STRETCH
Description
Tips for good form
SUPINE LYING DEEP EXTERNAL ROTATORS STRETCH
Description
Tips for good form
STANDING ILIOPSOAS STRETCH
Description
Tips for good form
GASTROCNEMIUS STRETCH
Description
Tips for good form
PLANK TO DOWNWARDFACING DOG
Description
Tips for good form
CHILD STRETCH
Description
Tip for good form
Breathing and relaxation tip
GLOSSARY
INDEX
RESOURCES. Further Reading
Websites
