Fluent Essays

Read Chapters 14 & 15  Discuss 3 different things you learned from the reading and or in class and how you intend to or could potentially implement them into your future training program. Essentials of Strength Training and Conditioning Fourth Edition Human Kinetics G. Gregory Haff, PhD, CSCS,*D, FNSCA Edith Cowan University, Western Australia N. Travis Triplett, PhD, CSCS,*D, FNSCA Appalachian State University, Boone, NC EDiTorS www.ebook3000.com Library of Congress Cataloging-in-Publication Data Essentials of strength training and conditioning / National Strength and Conditioning Association ; G. Gregory Haff, N. Travis Triplett, editors. -- Fourth edition. p. ; cm. Includes bibliographical references and index. I. Haff, Greg, editor. II. Triplett, N. Travis, 1964- , editor. III. National Strength & Conditioning Association (U.S.), issuing body. [DNLM: 1. Physical Education and Training--methods. 2. Athletic Performance--physiology. 3. Physical Conditioning, Human--physiology. 4. Physical Fitness--physiology. 5. Resistance Training--methods. QT 255] GV711.5 613.7'1--dc23 2014047045 ISBN: 978-1-4925-0162-6 Copyright © 2016, 2008, 2000, 1994 by the National Strength and Conditioning Association All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Notice: Permission to reproduce the following material is granted to individuals and agencies who have purchased Essentials of Strength Training and Conditioning, Fourth Edition: pp. 636, 637-639, 645. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Essentials of Strength Training and Conditioning, Fourth Edition, may not reproduce any material. Permission notices for material reprinted in this book from other sources can be found on pages xv-xvi. The web addresses cited in this text were current as of April 2015, unless otherwise noted. Acquisitions Editor: Roger W. Earle; Developmental Editor: Christine M. Drews; Managing Editor: Karla Walsh; Copy- editor: Joyce Sexton; Indexer: Susan Danzi Hernandez; Permissions Manager: Dalene Reeder; Graphic Designer: Nancy Rasmus; Cover Designer: Keith Blomberg; Photographer: Neil Bernstein, unless otherwise noted; all photos © Human Kinetics, unless otherwise noted; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Art Style Development: Joanne Brummett; Illustrations: © Human Kinetics, unless otherwise noted; Printer: RR Donnelley We thank The Fitness Center in Champaign, Illinois, and the National Strength and Conditioning Association in Colorado Springs, Colorado, for assistance in providing the locations for the photo shoot for this book. The video contents of this product are licensed for private home use and traditional, face-to-face classroom instruction only. For public performance licensing, please contact a sales representative at www.HumanKinetics.com/SalesRepresentatives. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book was manufactured using responsible forestry methods. Human Kinetics Website: www.HumanKinetics.com United States: Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail: [email protected] Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5 800-465-7301 (in Canada only) e-mail: [email protected] Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] Australia: Human Kinetics 57A Price Avenue Lower Mitcham, South Australia 5062 08 8372 0999 e-mail: [email protected] New Zealand: Human Kinetics P.O. Box 80 Mitcham Shopping Centre, South Australia 5062 0800 222 062 e-mail: [email protected] E6372 www.ebook3000.com iii CONTENTS Preface vii Accessing the Lab Activities xi Acknowledgments xiii Credits xv CHAPTER 1 Structure and Function of Body Systems 1 N. Travis Triplett, PhD Musculoskeletal System 2 • Neuromuscular System 8 • Cardiovascular System 12 • Respiratory System 15 • Conclusion 17 • Learning Aids 17 CHAPTER 2 Biomechanics of Resistance Exercise 19 Jeffrey M. McBride, PhD Skeletal Musculature 20 • Anatomical Planes and Major Body Movements 25 • Human Strength and Power 25 • Sources of Resistance to Muscle Contraction 33 • Joint Biomechanics: Concerns in Resistance Training 37 • Conclusion 40 • Learning Aids 41 CHAPTER 3 Bioenergetics of Exercise and Training 43 Trent J. Herda, PhD, and Joel T. Cramer, PhD Essential Terminology 44 • Biological Energy Systems 44 • Substrate Depletion and Repletion 55 • Bioenergetic Limiting Factors in Exercise Performance 56 • Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise 57 • Metabolic Specificity of Training 59 • Conclusion 61 • Learning Aids 62 CHAPTER 4 Endocrine Responses to Resistance Exercise 65 William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD Synthesis, Storage, and Secretion of Hormones 66 • Muscle as the Target for Hormone Interactions 69 • Role of Receptors in Mediating Hormonal Changes 69 • Categories of Hormones 70 • Heavy Resistance Exercise and Hormonal Increases 72 • Mechanisms of Hormonal Interactions 72 • Hormonal Changes in Peripheral Blood 73 • Adaptations in the Endocrine System 73 • Primary Anabolic Hormones 74 • Adrenal Hormones 82 • Other Hormonal Considerations 84 • Conclusion 85 • Learning Aids 86 www.ebook3000.com Contentsiv ChaptEr 5 Adaptations to Anaerobic Training Programs 87 Duncan French, PhD Neural Adaptations 88 • Muscular Adaptations 93 • Connective Tissue Adaptations 97 • Endocrine Responses and Adaptations to Anaerobic Training 102 • Cardiovascular and Respiratory Responses to Anaerobic Exercise 103 • Compatibility of Aerobic and Anaerobic Modes of Training 105 • Overtraining 107 • Detraining 110 • Conclusion 111 • Learning Aids 112 ChaptEr 6 Adaptations to Aerobic Endurance Training Programs 115 Ann Swank, PhD, and Carwyn Sharp, PhD Acute Responses to Aerobic Exercise 116 • Chronic Adaptations to Aerobic Exercise 120 • Adaptations to Aerobic Endurance Training 124 • External and Individual Factors Influencing Adaptations to Aerobic Endurance Training 124 • Overtraining: Definition, Prevalence, Diagnosis, and Potential Markers 129 • Conclusion 132 • Learning Aids 133 ChaptEr 7 Age- and Sex-related Differences and Their implications for resistance Exercise 135 Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD Children 136 • Female Athletes 144 • Older Adults 148 • Conclusion 153 • Learning Aids 154 ChaptEr 8 Psychology of Athletic Preparation and Performance 155 traci A. Statler, PhD, and Andrea M. DuBois, MS Role of Sport Psychology 156 • Ideal Performance State 156 • Energy Management: Arousal, Anxiety, and Stress 157 • Influence of Arousal and Anxiety on Performance 158 • Motivation 161 • Attention and Focus 163 • Psychological Techniques for Improved Performance 164 • Enhancing Motor Skill Acquisition and Learning 169 • Conclusion 172 • Learning Aids 173 ChaptEr 9 Basic Nutrition Factors in Health 175 Marie Spano, MS, RD Role of Sports Nutrition Professionals 176 • Standard Nutrition Guidelines 178 • Macronutrients 181 • Vitamins 190 • Minerals 193 • Fluid and Electrolytes 196 • Conclusion 199 • Learning Aids 200 ChaptEr 10 Nutrition Strategies for Maximizing Performance 201 Marie Spano, MS, RD Precompetition, During-Event, and Postcompetition Nutrition 202 • Nutrition Strategies for Altering Body Composition 216 • Feeding and Eating Disorders 221 • Conclusion 224 • Learning Aids 224 ChaptEr 11 Performance-Enhancing Substances and Methods 225 Bill Campbell, PhD Types of Performance-Enhancing Substances 226 • Hormones 228 • Dietary Supplements 237 • Conclusion 247 • Learning Aids 248 www.ebook3000.com Contents v ChaptEr 12 Principles of Test Selection and Administration 249 Michael McGuigan, PhD Reasons for Testing 250 • Testing Terminology 250 • Evaluation of Test Quality 250 • Test Selection 253 • Test Administration 254 • Conclusion 257 • Learning Aids 258 ChaptEr 13 Administration, Scoring, and interpretation of Selected Tests 259 Michael McGuigan, PhD Measuring Parameters of Athletic Performance 260 • Selected Test Protocols and Scoring Data 264 • Statistical Evaluation of Test Data 291 • Conclusion 293 • Learning Aids 294 ChaptEr 14 Warm-Up and Flexibility Training 317 Ian Jeffreys, PhD Warm-Up 318 • Flexibility 320 • Types of Stretching 323 • Conclusion 328 • Static Stretching Techniques 329 • Dynamic Stretching Techniques 341 • Learning Aids 350 ChaptEr 15 Exercise Technique for Free Weight and Machine Training 351 Scott Caulfield, BS, and Douglas Berninger, MEd Fundamentals of Exercise Technique 352 • Spotting Free Weight Exercises 354 • Conclusion 357 • Resistance Training Exercises 358 • Learning Aids 408 ChaptEr 16 Exercise Technique for Alternative Modes and Nontraditional implement Training 409 G. Gregory Haff, PhD, Douglas Berninger, MEd, and Scott Caulfield, BS General Guidelines 410 • Bodyweight Training Methods 410 • Core Stability and Balance Training Methods 411 • Variable-Resistance Training Methods 413 • Nontraditional Implement Training Methods 417 • Unilateral Training 421 • Conclusion 421 • Modes and Nontraditional Exercises 422 • Learning Aids 438 ChaptEr 17 Program Design for resistance Training 439 Jeremy M. Sheppard, PhD, and N. travis triplett, PhD Principles of Anaerobic Exercise Prescription 440 • Step 1: Needs Analysis 441 • Step 2: Exercise Selection 443 • Step 3: Training Frequency 447 • Step 4: Exercise Order 448 • Step 5: Training Load and Repetitions 451 • Step 6: Volume 462 • Step 7: Rest Periods 465 • Conclusion 467 • Learning Aids 469 ChaptEr 18 Program Design and Technique for Plyometric Training 471 David H. Potach, Pt, and Donald A. Chu, PhD, Pt Plyometric Mechanics and Physiology 472 • Program Design 475 • Age Considerations 478 • Plyometrics and Other Forms of Exercise 480 • Safety Considerations 481 • Conclusion 482 • Plyometric Drills 483 • Learning Aids 520 www.ebook3000.com Contentsvi ChaptEr 19 Program Design and Technique for Speed and Agility Training 521 Brad H. DeWeese, EdD, and Sophia Nimphius, PhD Speed and Agility Mechanics 522 • Neurophysiological Basis for Speed 525 • Running Speed 527 • Agility Performance and Change-of-Direction Ability 533 • Methods of Developing Speed 536 • Methods of Developing Agility 538 • Program Design 539 • Speed Development Strategies 541 • Agility Development Strategies 545 • Conclusion 547 • Speed and Agility Drills 548 • Learning Aids 557 ChaptEr 20 Program Design and Technique for Aerobic Endurance Training 559 Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD Factors Related to Aerobic Endurance Performance 560 • Designing an Aerobic Endurance Program 561 • Types of Aerobic Endurance Training Programs 567 • Application of Program Design to Training Seasons 570 • Special Issues Related to Aerobic Endurance Training 571 • Conclusion 573 • Aerobic Endurance Training Exercises 574 • Learning Aids 581 ChaptEr 21 Periodization 583 G. Gregory Haff, PhD Central Concepts Related to Periodization 584 • Periodization Hierarchy 587 • Periodization Periods 588 • Applying Sport Seasons to the Periodization Periods 592 • Undulating Versus Linear Periodization Models 593 • Example of an Annual Training Plan 593 • Conclusion 595 • Learning Aids 604 ChaptEr 22 rehabilitation and reconditioning 605 David H. Potach, Pt, and terry L. Grindstaff, PhD, Pt, AtC Sports Medicine Team 606 • Types of Injury 608 • Tissue Healing 610 • Goals of Rehabilitation and Reconditioning 611 • Program Design 616 • Reducing Risk of Injury and Reinjury 618 • Conclusion 620 • Learning Aids 621 ChaptEr 23 Facility Design, Layout, and organization 623 Andrea Hudy, MA General Aspects of New Facility Design 624 • Existing Strength and Conditioning Facilities 625 • Assessing Athletic Program Needs 625 • Designing the Strength and Conditioning Facility 627 • Arranging Equipment in the Strength and Conditioning Facility 628 • Maintaining and Cleaning Surfaces and Equipment 630 • Conclusion 631 • Learning Aids 633 ChaptEr 24 Facility Policies, Procedures, and Legal issues 641 traci Statler, PhD, and Victor Brown, MS Mission Statement and Program Goals 642 • Program Objectives 642 • Strength and Conditioning Performance Team 643 • Legal and Ethical Issues 647 • Staff Policies and Activities 651 • Facility Administration 653 • Emergency Planning and Response 653 • Conclusion 655 • Learning Aids 656 Answers to Study Questions 657 References 659 Index 721 About the Editors 731 Contributors 733 Contributors to Previous Editions 735 www.ebook3000.com vii PREFACE In 1994, the first edition of Essentials of Strength Train- ing and Conditioning was published. After a second edition (in 2000) and sales of over 100,000 books, an expanded and updated third edition was published in 2008. This newest edition continues the tradition as the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors further explore the scientific principles, concepts, and theories of strength training and condi- tioning and their applications to athletic performance. The first edition grew out of an awareness that there was not a book about strength training and condition- ing that captured the views of leading professionals in anatomy, biochemistry, biomechanics, endocrinology, nutrition, exercise physiology, psychology, and the other sciences and that related the principles from these disciplines to the design of safe and effective training programs. Also, the lack of relevant and well-conducted research studies had hindered earlier efforts to create an all-inclusive resource. Once it was finally developed, Essentials of Strength Training and Conditioning quickly became the definitive textbook on the subject. The second edition, released six years later, was more than a simple freshening of the content; it was an overhaul of the scope and application of the first edi- tion. Throughout the text and in the additional 100-plus pages, the chapter contributors used updated, relevant, and conclusive research and concepts to turn scientific information into information on performance. Many learning tools were added, such as chapter objectives, key points, application boxes, and sample resistance training programs for three different sports. These enhancements, plus the addition of a full-color interior and hundreds of color photographs, made the second edition truly exceptional. The third edition, released eight years after the second edition, offered restructured chapters and expansions of other chapters complete with new photographs and updated terminology. In addition, the artwork was mod- ernized and instructor and student resources were created to help keep this text the primary resource for the study and instruction of strength and conditioning. Updates to the Fourth Edition This fourth edition expands on the earlier editions and applies the most current research and information in a logical format that reaffirms Essentials of Strength Training and Conditioning as the most prominent resource for students preparing for careers in strength and conditioning and for sport science professionals involved in training athletes. The primary enhancements are as follows: • Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use. • Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry. • A new chapter with instructions and photos pres- ents techniques for exercises using alternative modes and nontraditional implements. • Ten additional tests, including tests for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exer- cises, plyometric exercises, and speed and agility drills, help professionals design programs that reflect current guidelines. These enhancements, plus an expanded ancillary package for instructors including a new, robust collec- tion of more than 60 instructor videos demonstrating resistance training, plyometric exercises, and alter- native mode exercises, brings practical content to the classroom. Working along with the instructor guide and presentation package, a test package has been added to assist instructors in evaluating students’ understanding of key concepts. Each chapter begins with objectives and includes key points to guide the reader along the way. Key terms are boldfaced and listed at the end of the chapter. Chapters www.ebook3000.com Prefaceviii include sidebars that apply the content, and later chap- ters include sample resistance training programs for three different sports. Detailed instructions and photos are provided for testing, stretching, resistance training, alternative modes, plyometrics, agility training, and aerobic endurance exercise. Finally, chapters end with multiple-choice study questions, with an answer key at the end of the book. instructor resources In addition to the updated content, this edition includes newly created instructor resources: • Instructor Video. The instructor video includes video of correct technique for 61 resistance training, alternative, and plyometric exercises. These can be used for demonstration, lecture, and discussion. • Instructor Guide. The instructor guide contains a course description, a sample semester schedule, chapter objectives, chapter outlines, key terms with definitions, and application questions with answers. • Presentation Package and Image Bank. This comprehensive resource, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1,300 slides to help aug- ment lectures and class discussions. In addition to outlines and key points, the resource contains more than 600 figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their presen- tations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates. • Test Package. The test package includes a bank of 240 multiple-choice questions, from which instructors can make their own tests and quizzes. Instructors can download Respondus or RTF files or files formatted for use in a learning manage- ment system. These instructor resources can be found at www.Human Kinetics.com/EssentialsOfStrengthTrainingAnd Conditioning. Essentials of Strength Training and Conditioning8 double helix. The myosin crossbridge now attaches much more rapidly to the actin filament, allowing force to be produced as the actin filaments are pulled toward the center of the sarcomere (1). It is important to understand that the amount of force produced by a muscle at any instant in time is directly related to the number of myosin crossbridges bound to actin filaments cross-sectionally at that instant in time (1). ▶ The number of crossbridges that are formed between actin and myosin at any instant in time dictates the force production of a muscle. Contraction Phase The energy for pulling action, or power stroke, comes from hydrolysis (breakdown) of adenosine triphosphate (ATP) to adenosine diphos- phate (ADP) and phosphate, a reaction catalyzed by the enzyme myosin adenosine triphosphatase (ATPase). Another molecule of ATP must replace the ADP on the myosin crossbridge globular head in order for the head to detach from the active actin site and return to its original position. This allows the contraction process to continue (if calcium is available to bind to troponin) or relaxation to occur (if calcium is not available). It may be noted that calcium plays a role in regulating a large number of events in skeletal muscle besides contraction. These include glycolytic and oxidative energy metabolism, as well as protein synthesis and degradation (10). ▶ Calcium and ATP are necessary for cross- bridge cycling with actin and myosin fila- ments. Recharge Phase Measurable muscle shortening transpires only when this sequence of events—binding of calcium to troponin, coupling of the myosin cross- bridge with actin, power stroke, dissociation of actin and myosin, and resetting of the myosin head position—is repeated over and over again throughout the muscle fiber. This occurs as long as calcium is available in the myofibril, ATP is available to assist in uncoupling the myosin from the actin, and sufficient active myosin ATPase is available for catalyzing the breakdown of ATP. Relaxation Phase Relaxation occurs when the stim- ulation of the motor nerve stops. Calcium is pumped back into the sarcoplasmic reticulum, which prevents the link between the actin and myosin filaments. Relaxation is brought about by the return of the actin and myosin filaments to their unbound state. Neuromuscular System Muscle fibers are innervated by motor neurons that trans- mit impulses in the form of electrochemical signals from the spinal cord to muscle. A motor neuron generally has numerous terminal branches at the end of its axon and thus innervates many different muscle fibers. The whole structure is what determines the muscle fiber type and its characteristics, function, and involvement in exercise. Activation of Muscles When a motor neuron fires an impulse or action poten- tial, all of the fibers that it serves are simultaneously activated and develop force. The extent of control of a muscle depends on the number of muscle fibers within each motor unit. Muscles that must function with great precision, such as eye muscles, may have motor units with as few as one muscle fiber per motor neuron. Changes in the number of active motor units in these small muscles can produce the extremely fine gradations in force that are necessary for precise movements of the eyeball. In contrast, the quadriceps muscle group, which moves the leg with much less precision, may have sev- eral hundred fibers served by one motor neuron. Steps of Muscle Contraction The steps of muscle contraction can be summarized as follows: 1. Initiation of ATP splitting (by myosin ATPase) causes myosin head to be in an “energized” state that allows it to move into a position to be able to form a bond with actin. 2. The release of phosphate from the ATP splitting process then causes the myosin head to change shape and shift. 3. This pulls the actin filament in toward the center of the sarcomere and is referred to as the power stroke; ADP is then released. 4. Once the power stroke has occurred, the myosin head detaches from the actin but only after another ATP binds to the myosin head because the binding process facilitates detachment. 5. The myosin head is now ready to bind to another actin (as described in step 1), and the cycle contin- ues as long as ATP and ATPase are present and calcium is bound to the troponin. 374 15.15 FLAT DUMBBELL FLY (and Incline Variation) Chest This exercise can also be performed on an incline bench. If using the incline variation, begin by position- ing the dumbbells over the head and face instead of over the chest. Starting Position: Athlete • Grasp two dumbbells using a closed, neutral grip.• Lie in a supine position on a bench in the five- point body contact position.• Signal the spotter for assistance in moving the dumbbells into the starting position.• Press the dumbbells in unison to an extended-el- bow position above the chest.• Slightly flex the elbows and point them out to the sides. • All repetitions begin from this position.Starting Position: Spotter• Position one knee on the floor with the foot of the other leg forward and flat on the floor (or kneel on both knees).• Grasp the athlete’s forearms near the wrists.• At the athlete’s signal, assist with moving the dumbbells to a position over the athlete’s chest.• Release the athlete’s forearms smoothly.Downward Movement Phase: Athlete• Lower the dumbbells in a wide arc until they are level with the shoulders or chest. • Keep the dumbbell handles parallel to each other as the elbows move downward.• Keep the wrists stiff and the elbows held in a slightly flexed position.• Keep the hands, wrists, forearms, elbows, upper arms, and shoulders in the same vertical plane.• Maintain the five-point body contact position.Downward Movement Phase: Spotter• Keep the hands near—but not touching—the athlete’s forearms near the wrists as the dumb- bells descend. Upward Movement Phase: Athlete• Raise the dumbbells up toward each other in a wide arc back to the starting position.• Keep the wrists stiff and the elbows held in a slightly flexed position.• Keep the hands, wrists, forearms, elbows, upper arms, and shoulders in the same vertical plane.• Maintain the five-point body contact position.Upward Movement Phase: Spotter• Keep the hands near—but not touching—the athlete’s forearms near the wrists as the dumb- bells ascend. Starting positions Downward and upward movements MAJOR MUSCLES INVOLVEDpectoralis major, anterior deltoids Sidebars Key points Exercise photos Video available online www.ebook3000.com Preface ix Student and Professional resources The web resource with online video includes video of 21 resistance training exercises for use in understanding and performing correct exercise technique. Lab activities are provided to give students hands-on practice with testing and evaluation. The fillable forms make completing and submitting lab assignments easy. The web resource can be found at www.HumanKinetics .com/EssentialsOfStrengthTrainingAndConditioning. Certification Exams Essentials of Strength Training and Conditioning is the primary resource for individuals preparing for the National Strength and Conditioning Association’s Certified Strength and Conditioning Specialist (CSCS) certification exam. As a worldwide authority on strength and condition- ing, the National Strength and Conditioning Association Essentials of Strength Training and Conditioning86 body and helping with the adaptive response to heavy resistance training. Whether trying to optimize a work- out or avoid overtraining, the strength and conditioning professional must remember that the endocrine system plays an important role. The goal of this chapter has been to provide an initial glimpse into this complex but also highly organized system that helps to mediate changes in the body with resistance exercise training. KEY TERMS allosteric binding site anabolic hormone catabolic hormone cross-reactivity diurnal variation downregulation endocrine gland General Adaptation Syndrome hormone hormone–receptor complex (H-RC) lock-and-key theory neuroendocrine immunology neuroendocrinology polypeptide hormone proteolytic enzyme secondary messenger steroid hormone target tissue cell thyroid hormone STUDY QUESTIONS 1. After a bout of resistance training, acute hormonal secretions provide all of the following information to the body EXCEPT a. amount of physiological stress b. metabolic demands of exercise c. type of physiological stress d. energy expended 2. Which of the following hormones enhance(s) muscle tissue growth? I. growth hormone II. cortisol III. IGF-I IV. progesterone a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only 3. Which of the following is NOT a function of growth hormone? a. increase lipolysis b. decrease collagen synthesis c. increase amino acid transport d. decrease glucose utilization 4. Which of the following hormones has the greatest influence on neural changes? a. growth hormone b. testosterone c. cortisol d. IGF 5. What type of resistance training workout …