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Developed by the American College of Sports Medicine, this text offers a comprehensive introduction to the basics of strength training and conditioning based on the latest research findings. ACSM's Foundations of Strength Training and Conditioning is divided into four parts: Foundations, Physiological Responses and Adaptations, Strength Training and Conditioning Program Design, and Assessment. The text focuses on practical applications, enabling students to develop, implement, and assess the results of training programs that are designed to optimize strength, power, and athletic performance. Moreover, the text’s clear, straightforward writing style makes it easy to grasp new concepts.
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LWBK942-FM.qxd 6/25/11 8:45 AM Page x ACSM’s Foundations of Strength Training and Conditioning ACSM’s Foundations of Strength Training and Conditioning NICHOLAS RATAMESS Jr, PHD, CSCS*D, FNSCA Department of Health and Exercise Science The College of New Jersey Ewing, NJ Acquisitions Editor: Emily Lupash Product Manager: Andrea M. Klingler Vendor Manager: Kevin Johnson Marketing Manager: Allison Powell Design Coordinator: Doug Smock Production Service: SPi Global © 2012 by American College of Sports Medicine 401 W. Michigan St. Indianapolis, IN 46202-3223 USA All rights reserved. This book is protected by copyright. No part of this book may be reproduced in any form by any means, including photocopying, or utilized by any information storage and retrieval system without written permission from the copyright owner, except for brief quotations embodied in critical articles and reviews. Materials appearing in this book prepared by individuals as part of their official duties as U.S. government employees are not covered by the above-mentioned copyright. Printed in China. Library of Congress Cataloging-in-Publication Data Ratamess, Nicholas A. ACSM’s foundations of strength training and conditioning / Nicholas Ratamess. p. ; cm. Foundations of strength training and conditioning Includes bibliographical references. ISBN 978-0-7817-8267-8 1. Exercise—Physiological aspects. 2. Physical fitness. 3. Weight training. I. American College of Sports Medicine. II. Title. III. Title: Foundations of strength training and conditioning. [DNLM: 1. Physical Fitness. 2. Resistance Training. QT 255] QP301.R36 2011 613.7—dc23 2011015912 Care has been taken to confirm the accuracy of the information presented and to describe generally accepted practices. However, the authors, editors, and publisher are not responsible for errors or omissions or for any consequences from application of the information in this book and make no warranty, expressed or implied, with respect to the currency, completeness, or accuracy of the contents of the publication. Application of the information in a particular situation remains the professional responsibility of the practitioner. The authors, editors, and publisher have exerted every effort to ensure that drug selection and dosage set forth in this text are in accordance with current recommendations and practice at the time of publication. However, in view of ongoing research, changes in government regulations, and the constant flow of information relating to drug therapy and drug reactions, the reader is urged to check the package insert for each drug for any change in indications and dosage and for added warnings and precautions. This is particularly important when the recommended agent is a new or infrequently employed drug. Some drugs and medical devices presented in the publication have Food and Drug Administration (FDA) clearance for limited use in restricted research settings. It is the responsibility of the health care provider to ascertain the FDA status of each drug or device planned for use in their clinical practice. To purchase additio