Part I. Warming Up: Physiology 101 Chapter 1. Muscles Move Us How Do Muscles Work? How Do Muscles Adapt to Training? How Do Muscle Cells Grow Bigger, Get Stronger, and Develop More Endurance? Chapter 2. Food Really Is Fuel From Food to Energy How Do Nutrients Fuel Muscle? What About Vitamins and Minerals? Water Is a Nutrient Too Chapter 3. Muscles Run on Oxygen How Does Oxygen Get to Muscles? How Does Oxygen Use Relate to Metabolic Rate? How Does Training Help the Body Use More Oxygen? Oxygen Delivery and Performance Enhancement Chapter 4. Fatigue: What Is It Good For? What Causes Fatigue? What's the Difference Between Fatigue and Overtraining? What Role Does Fatigue Play in Adaptations to Training? Part II. The Science of Training Program Design Chapter 5. Personalizing Training Programs What Are the Basics of Training Program Design? What Makes an Effective Training Program? Training Terms Chapter 6.
Training to Improve Muscle Strength and Muscle Mass How Do Strength and Mass Increase? What Is the Best Way to Gain Strength and Mass? What About Core Training? What's the Role of Nutrition in Developing Strength and Mass? Retraining and Retraining Chapter 7. Training for Weight Loss and Body Weight Control Weight Loss Is All About Energy Balance Why Do Many People Have Difficulty Losing Weight? What's the Best Way to Lose Fat but Protect Muscle Mass? Chapter 8. Training for Speed, Power, and Athleticism What Are Speed, Power, and Athleticism? What Adaptations Are Needed to Improve Speed, Power, and Athleticism? What Kinds of Training Improve Speed, Power, and Athleticism? Dietary Supplements for Speed, Power, and Athleticism Chapter 9. Training for Aerobic Endurance What Are the Main Adaptations to Aerobic Training? What's the Best Way to Improve Aerobic Endurance? Should Endurance Athletes Engage in Strength Training? Why Is Endurance Capacity Important for Sprinters and Team-Sport Athletes? Part III. Special Considerations Chapter 10. Adapting to Exercise in Heat, in the Cold, and at Altitude Overheating Impairs Performance Cold Stress Chills Performance Exercise at Altitude Chapter 11. Training Children and Adolescents Do Children Respond Differently to Exercise Training? Can Children Improve Strength With Training? What Are the Safe Limits for Training in Children? Chapter 12. Training Pregnant and Postpartum Women What Changes Occur in a Woman's Body During Pregnancy? What Are the Health Risks Associated With Exercise During Pregnancy? Should Women Exercise During Pregnancy? Chapter 13.
Training Older Adults for Functional Fitness What Changes With Aging? How Can Exercise Training Benefit Older Adults? What Considerations Should Be Part of Training for Older Adults? Chapter 14. Training Masters Athletes How Does Age Affect Performance Capacity? Do Masters Athletes Respond Differently to Training and Detraining? How Do Masters Athletes Respond to Strength Training? Do Masters Athletes Require More Time for Recovery? Do Masters Athletes Have Special Nutrition Needs? Are Masters Athletes Prone to Heart Problems? Are Masters Athletes More Susceptible to Environmental Stress? Do Masters Athletes Require More Sleep?.