Exercise Science For Dummies

Name: Exercise Science For Dummies
Brand: Wiley
Price: 21.99 EUR
Availability: OnlineOnly

Steve Glass Brian Hatzel Rick Albrecht(Autor*in)

Wiley (Verlag)

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Erschienen am 28. März 2025

371 Seiten

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978-1-394-32391-3 (ISBN)

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Inhalt

Intro
Title Page
Copyright Page
Table of Contents
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1 Getting Started with Exercise Science
Chapter 1 Introducing Exercise Science
Getting Familiar with Key Areas of Study
Forming the foundation of exercise science
Getting serious: Focusing on the fields specific to exercise science
Biomechanics
Exercise physiology
Fitness and wellness
Graduate-level health professions
Rehabilitation therapy
Sports and exercise psychology
Strength and conditioning
Understanding the Many Systems That Make Up the Human Body
The brain and nervous system
The circulatory system
The cardiorespiratory system
The skeletal system
The muscular system
Energy, metabolism, and nutrition
The endocrine system
Examining Exercise from Many Angles
Studying the science of human performance
Focusing on the health-enhancement aspects of exercise
Using exercise as a tool for rehabilitation
Determining Whether Exercise Science Is the Field for You
Chapter 2 Better than a Pill: Exercise Is Medicine
Getting People to Value Physical Activity
Use it or lose it: The importance of staying active
Knowing how intense physical activity should be
Recommended amounts of physical activity
Movement Matters: Physical Activity and Disease
Treating diabetes using exercise
Using exercise to treat cancer
Surviving heart disease with physical activity
Slowing Your Grow: Exercise and Health Span
Staying younger longer
Mending your brain
Part 2 Powering the Body: Exercise Physiology
Chapter 3 Let's Move, Baby! The Muscles
The Foundations of Muscle Movement: The Science behind Contraction
Uncovering the structure of the muscle
Bundling up: Myofibrils
Releasing calcium: T-tubules and the sarcoplasmic reticulum
The motor unit: Connecting the nerve and the muscle
The sarcomere and its parts: Shortening to produce force
Binding sites for muscle contraction
Filaments sliding past each other: Producing muscular force
The Tortoise and the Hare: Fast- and Slow-Twitch Fibers
Not too strong, but keeps on keeping on: The slow-twitch muscle fiber
Big, strong, fast . . . and quickly tired: The fast-twitch fiber
Fast-twitch X, or intermediate, fibers
Working in Unison: How the Muscle Behaves
Looking at a muscle's response
Noting muscles' organizational structure
The architecture of the muscle fiber
Origin, insertion, and lights . . . camera . . . action!
Two-joint and multi-joint muscles
Pulling harder and harder: Gradation of muscle force
Acting on Instinct: Hardwired Muscle Reflexes
Developing tension
Muscles spindles and the myotatic stretch reflex
The Golgi tendon and the tension reflex
Shortening, lengthening, or not: Types of contractions
Comparing dynamic and static contractions
Considering concentric and eccentric contractions
Recognizing the different ways muscles work
Examining the length-tension relationship
Thinking about the force-velocity relationship
Transitioning between forces: The electromechanical delay
Training Muscles to Work
Gaining the way you train: Specificity of training
Training improvements are specific to the muscle fibers used
Improvements occur at the speed of training and all slower speeds
Changing the load changes your speed
Adaptations are specific to the joint angle and body position used in training
You need to train the chemistry of the muscle
Making more muscle and gaining strength
Rule 1: You must lift heavy enough
Rule 2: You must lift to fatigue
Rule 3: Growth happens during the recovery, so eat and rest
Rule 4: Progressively increase the load as the muscle adapts
Seeing how your body adapts to strength training
Nervous system adaptations
Muscle tissue adaptations
Recognizing Sources of Muscle Fatigue
Running out of gas
Suffering from bad (lactic) acid
More bad (lactic) acid: Slowing nerve conduction
Getting the message from your brain to stop
Chapter 4 Keeping the Big Wheel Turning: Exercise Metabolism
Introducing The ATP-PC Energy System: Give Me Energy Now!
Breaking (chemical) bonds
Replenishing energy as you use energy: The air compressor analogy
Phosphocreatine: An immediate source of ATP
Anaerobic glycolysis: Fast energy with a price
Cooking up ATP, oxygen-free: Anaerobic glycolysis
The Oxidative (Aerobic) System: It Just Keeps Going and Going
Aerobic metabolism: Making ATP with glucose, fat, and protein
Using glucose and fat to make ATP
Using protein for ATP
The Krebs cycle: The body's hydrogen producer
The electron transport system: Running the battery
Water under the bridge: Understanding oxygen's role
Measuring Metabolism: VO2
The calorie: A measurement of heat
Measuring the volume of oxygen consumed
Comparing fitness levels: VO2 and body weight
Measuring metabolism during exercise
Measuring changes in metabolism: The anaerobic threshold
Training for Improved Metabolism: It's the Enzymes!
Getting better at what you're doing: Training specificity
Training the ATP-phosphocreatine system
Training the anaerobic glycolytic system
Training the oxidative (aerobic) system
Chapter 5 The Body's Engine: The Cardiovascular System
The Heart's Structure: A Muscle Made to Pump
Heart chambers and valves
Two halves of the whole
The right side
The left side
Seeing How the Heart Works
Watching the blood flow through the heart
Getting blood to the heart
Identifying the force behind the heart beat: Blood pressure
Setting the pace: What controls heart rate?
Introducing the sinoatrial node
Stimulating and contracting the heart, step-by-step
Fast or slow, what makes it go? The nervous system's influence on heart rate
Key measures of heart function
Delivering Fresh Air to Your Cells
Transporting oxygen through the body: The pressure gradient at work
Paying attention to partial pressure
Tracking the movement of O2 and CO2
Carrying gases in the blood
Transporting oxygen
Transporting carbon dioxide
Extracting oxygen from the blood: a-VO2 difference
Observing Blood Vessels in Action
Noting blood-flow control points
Factors that open and close blood vessels
The nervous system's role in blood-flow control
Chemoreceptors: Sensors that know when you're working
Noting the Effects of Exercise on the Cardiovascular System
Acute adjustments to aerobic exercise
As the level of aerobic work increases
As the boat levels: The steady state
Acute adjustments to strength training
During the lift
After the lift
Making Long-Term Changes to Cardiovascular Performance
Adapting to aerobic exercises
Adapting to strength training
Chapter 6 Earthlings and the Earth: Adapting to Your Environment
Keeping It Just Right: The Basics of Temperature Regulation
The hypothalamus: Your internal thermostat
Pass the heat, please: The core-to-shell model of heat transfer
Some Like It Hot - But Not Your Body!
Looking at the mechanisms of heat gain
Turning on your personal air conditioner: The body's cooling mechanisms
Adding insult to injury: Exercising in hot environments
Seeing the effects of a hot environment on the body
Too hot to handle: Heat injury
Getting your body to adapt to the heat
When Chillin' Ain't Cool: Exercising in Cold Environments
The chill can kill: Introducing hypothermia and wind chill
Keep the heat: Dressing for the cold
Live High and Train Low: Exercising at Different Altitudes
Revisiting oxygen transport
When going up brings you down: Altitude and reduced aerobic capacity
A sick view from the top: Identifying altitude illnesses
High-altitude pulmonary edema
High-altitude cerebral edema
I think I can, I think I can . . . Adapting to high altitudes
Living high and training low: The best of both worlds
Part 3 The Physics of Movement: Basic Biomechanics
Chapter 7 Planning Your Movements: Motor Control
Introducing the Main Player: The Neuron
Neuron basics: Parts and functions
Neurotransmitters: The bridge over River Synapse
Orders from Above: Motor Control
The brain: The central processing center
The spinal cord: The autobahn of nerve signals
Feedback loops: Communicating between body and brain
The open-loop system
The closed-loop system
Your Place in Space: Sensory Information and Control of Movement
Where did I put my hand? Sensing body position
Touch
Vision
Proprioception
Hardwiring the nervous system: Reflex control
Muscle spindles
Golgi tendon organ
Threading the Needle or Shooting a Free Throw: Coordinating Movement
Making the speed-accuracy trade-off
Following the phases in a movement
Coordinating two arms: Bimanual coordination
Come on, baby, do the locomotion: The rhythm of walking
Leg movement
Arm movement
Trunk movement
Chapter 8 The Nuts and Bolts of Movement
Biomechanics: The Study of Movement
The role of the biomechanist
The biomechanist's problem-solving process
Understanding the nature and objective of the task
Observing the task and collecting data
Evaluating the data and making a diagnosis
Sharing the findings with the athlete: Intervention and feedback
Kinematics: A Compass Telling You Where You Are
Looking at body systems
Identifying forms of motion
Linear motion
Angular motion
General motion
Defining key terms
Using directional terminology
Planes of motion
Axes of rotation
Joint motions
Working with Newton's toolkit: Lever systems
Types of levers
Manipulating levers for maximum advantage
Balance, equilibrium, and stability
Feeling displaced and distant
Measuring kinematics
Studying Kinetics: May the Force Be with You!
The secrets of movement
Inertia
Mass
Force
Center of gravity
Weight
Torque
Impulse
Velocity and acceleration
What a load!
Newton's laws of motion
Newton's first law: The law of inertia
Newton's second law: The law of acceleration
Newton's third law: The law of action and reaction
Measuring kinetics
Chapter 9 These Joints Are A-Jumping
Getting These Old Bones to Move: Types of Joints
Structural classifications: Fibrous, cartilaginous, and synovial
Functional classifications: Synarthroses, diarthroses, and more
Immovable joints: Synarthroses
Slightly movable joints: Amphiarthroses
Freely movable joints: Diarthroses
By degrees of freedom: Uniaxial, biaxial, and so on
Enhancing Joint Stability and Longevity: Cartilage and Connective Tissues
Smoothing it out: Articular cartilage and fibrocartilage
Holding it all together: Articular connective tissue
Getting Physical: Understanding the Functional Basis to Moving
Perusing the factors that affect stability
The shape (and contact points) of things to come
It's articulation time: Do you know where your ligaments are?
How tight or loose are you?
Long or short? It matters
The role of other connective tissues
Understanding restraint mechanisms
Muscling in: The active restraint mechanism
How stimulating! The passive restraint mechanism
Being flexible: You can do it!
Static flexibility
Dynamic flexibility
Wrangling with range of motion
Factors influencing joint flexibility
Measuring range of motion
Paying attention to how the end feels
You Want Me to Put My What Where? Stretching Redefined!
Looking at what happens when you stretch
Making the stretch possible: Autogenic inhibition
Opposing muscle groups working together: Reciprocal inhibition
It's more than just the nerves: Collagen, elastin, actin, and myosin
The push-pull of stretching: The balancing effects of agonists and antagonists
Stretching techniques
Active and passive stretching
Static stretching
Ballistic stretching
Dynamic stretching
Proprioceptive neuromuscular facilitation: An advanced stretching technique
Other things to keep in mind about stretches and stretching
Chapter 10 Assessing Movement: Motion Analysis
Investigating Movement: The Basics
Choosing an approach
Qualitative analysis
Quantitative analysis
Knowing types of tasks and feedback mechanisms
Comparing simple and complex tasks
Paying attention to open- versus closed-feedback mechanisms
Breaking Down an Analysis Model
Gaining background knowledge
How to perform the task
The objective of the movement and each of its components
The specific attributes of the performer
Observing the subject in action
Three-phase model
Power-and-return model
A step-by-step guide to observing movement
Making your evaluation and diagnosis
Being mindful of personal differences
Tying recommendations to the purpose of the analysis
Taking into account repetition and situation variability
Providing intervention and feedback
Giving feedback
Studying Motion Analysis Examples
Analyzing a squat
Checking out your gait (walking)
Observing a kick in action
The approach
The execution
The follow-through
Analyzing phases in throwing
The windup
Early cocking
Late cocking
Acceleration
Deceleration and follow-through
Common pitching flaws
Part 4 Improving Fitness and Performance: Putting It All Together
Chapter 11 Improving Physical Fitness: Training Wisely
Thinking of Exercise like a Dose of Medicine
How much aerobic exercise is enough? The minimum dose for health
Parts of the aerobic exercise plan: Frequency, intensity, time, type
Frequency
Intensity
Time
Type
Identifying the Key Components of an Exercise Session
The warmup
The exercise session
The cooldown
Building Strength
Understanding the importance of strength training
Strength programming plans for health, performance, and balance
Strength training for health and daily function
Strength training for athletic performance
Strength training for balance
Working on Flexibility Training
Flexibility training for functional movement
Flexibility training to avoid injury
Chapter 12 Managing Your Body, Not the Other Way Around
Staying Healthy While Staying Active
Getting started
Taking small steps
Conditioning best practices
Warming up and cooling down
Managing discomfort and injury
Understanding Your Body: What Is It Made of and What Force Can It Take?
Mechanisms of injury
Common structures involved in injury
Bones
Muscles
Ligaments
Tendons
Types of stresses and common overloads leading to injury
Identifying Common Injuries
Sprains
Dislocations
Bursitis
Arthritis
Tendonitis
Strains
Fractures
Treating Injuries
Ice
Heat
Stretching, foam rolling, and massage
Chapter 13 Molding the Clay: Body Composition and Weight Management
Knowing What Makes Up the Human Body: Body Composition
Fat: Subcutaneous, visceral, and more
Muscle
Bone
Water
Measuring Body Composition
Body mass index: Uses and misuses
Skinfold body fat
Dual-energy X-ray absorptiometry
Hydrostatic weighing
Air displacement plethysmography
Bioelectric impedance
Managing Your Body Composition
When you want to lose weight
Exercise guidelines
Dietary guidelines
Putting the plan together
When you want to gain weight
Chapter 14 Measuring Performance: Fitness Trackers and the Wearables Craze
Seeing What Wearables Can Do
Looking at different types of wearable devices
Understanding how the technology works
Physiologic information
Biomechanical information
Global Positioning System information
Pedometers
Measuring Activity and Performance
Managing workload
Tracking your sleep and recovery after training
Staying hydrated
Returning to play after injury
Enhancing Performance
Improving your aerobic fitness
Heart rate
Oxygen consumption
VO2 max
Energy expenditure
Boosting your anaerobic power
Chapter 15 Eating for Success: Sports Nutrition
Macronutrients: Carbohydrates, Fat, and Protein
Carbohydrates: The fuel that powers movement
Glucose, glycogen, and exercise performance
Dosing your carbs: Glycemic index and glycemic load
Carbohydrate guidelines for performance
Getting ready for the big race: Carbohydrate loading
Get the formula right: Carbohydrates during exercise
Carbohydrates after exercise: Recovering quickly
Fat: Necessary in the right amounts
The main types of fat
The many functions of fat
Guidelines for fat intake
Protein: Building the body for optimal performance
Amino acids: The building blocks that make protein
Knowing how much protein you need
Water: Most of What We Are
Recognizing water's role in temperature regulation
Micronutrients: Vitamins and Minerals
Vitamins
Getting enough sunlight: Vitamin D
Eating right to get the energy vitamins: B complex
Minerals
Getting enough iron
Building bone with calcium
Part 5 The Part of Tens
Chapter 16 Ten Foundations of Fitness
Training Specificity
Training Overload
Reversibility: If You Don't Use It, You Lose It
Exercising to Build Better Bone
Sticking with It: Exercise Adherence
Cross-Training to Optimize Fitness
Accepting That Fat Goes Where It Wants
Keeping Blood Sugar under Control
Allowing Yourself to Recover from Exercise
Remaining Active as You Age
Chapter 17 Ten Facts about Obesity and Physical Inactivity
As One Goes Up, the Other Goes Down
Just Adding Activity May Not Be Enough
Obesity and Inactivity Can Lead to Metabolic Syndrome
Sitting Is the New Smoking
Obesity Is a Tough Burden for Children
Caloric Restriction Has Its Limits
There Is No Secret to Losing Fat
Fat Can Hide in Your Body
You Can Make a Difference in a Day
It All Adds Up
Chapter 18 Ten (or So) Careers for Exercise Scientists
Cardiac Rehabilitation
Strength and Conditioning Specialist
Wellness Specialist
Personal Trainer
Sports Biomechanist
Athletic Trainer
Sport and Exercise Psychologist
Wellness Coach
Index
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