Chapter 1: Why Seniors Should Strength Train
Body Composition
Metabolic Rate
Diabetes
Gastrointestinal Transit
Cardiovascular Disease
Osteoporosis
Low-Back Pain
Arthritis
Fibromyalgia
Depression and Self-Confidence
Visual and Auditory Impairments
Strokes
General Fraility
Chapter 2: Training Principles and Teaching Strategies
Principle 1: Training Frequency
Principle 2: Number of Sets
Principle 3: Training Resistance or Loads
Principle 4: Number of Repetitions
Principle 5: Exercise Selection
Principle 6: Training Progression
Teaching Strategies
Chapter 3: Exercise Execution Procedures and Instruction
Full Range of Movement
Controlled Movement Speed
Breathing
Warm-Up and Cool-Down
Machine and Free Weight Exercise Instruction
Chapter 4: Basic Workout Programs
Recommended Load Assignments for Exercises
Weeks 1 and 2
Weeks 3 and 4
Weeks 5 and 6
Weeks 7 and 8
Weeks 9 and 10
Chapter 5: Intermediate and Advanced Workout Programs
Intermediate Training Considerations
Muscle Size
Muscle Strength
Muscle Endurance
Advanced Training Considerations
Chapter 6: Alternative Exercises and Programs
Planning Your Program
Guidelines for Reps, Sets, and Rest Periods
Bodyweight Exercises
Elastic Resistance Exercises
Chapter 7: Progress Assessment
Muscle Strength
Assessing Hip and Trunk Flexibility
Body Composition
Personal Perceptions
Chapter 8: Working With Special Populations
Obesity
Diabetes
Cardiovascular Disease
Osteoporosis
Low-Back Pain
Arthritis
Fibromyalgia
Depression and Self-Confidence
Visual and Auditory Impairments
Strokes
General Frailty
Chapter 9: Sport-Specific Strength Training
Runners
Cyclists
Swimmers
Skiers
Tennis Players
Golfers
Rock Climbers and Hikers
Triathletes
Rowers
Softball Players
Chapter 10: Nutrition for Senior Clients
The Basic Nutrients
Three Steps to Better Nutrition
Energy for Exercise and Protein for Muscle Building
Eating, Exercise, and Encouragement
Thomas R. Baechle, EdD, CSCS,*D; NSCA-CPT,*D, competed in Olympic-style weightlifting and powerlifting and was an instructor of weight training and a strength and conditioning coach for 20 years. Currently he is a professor and chair of the exercise science department at Creighton University, where he directed phase III cardiac rehabilitation for 16 years. He is a cofounder and past president of the National Strength and Conditioning Association (NSCA) and for 20 years was the executive director of the NSCA Certification Commission.
Baechle has been recognized as the force behind the creation of the Certified Strength and Conditioning Specialist and NSCA-Certified Personal Trainer examination programs. He has received awards for outstanding teaching and service from Creighton University, the NSCA’s most coveted awards of Strength and Conditioning Professional of the Year and Lifetime Achievement, and other awards from international associations and organizations. Baechle also served on state and regional boards associated with the American Alliance for Health, Physical Education, Recreation and Dance and as president of the National Organization of Competency Assurance, and he has served on various other regional, national, and international boards. Baechle has authored, coauthored, or edited 13 other books, including Weight Training: Steps to Success, which has been translated into 10 languages and has sold almost 200,000 copies.
Wayne L. Westcott, PhD, CSCS, is fitness research director at Quincy College in Quincy, Massachusetts. As an athlete, coach, teacher, professor, researcher, author, and speaker, Westcott has more than 38 years of experience in strength training and is recognized as a leading authority on fitness.
For over 25 years, Westcott has focused on strength training instruction and research for adults 50 to 100 years of age. His landmark study at the John Knox Village Nursing Home increased awareness of the benefits of strength training for seniors with various health conditions and fitness levels and led to the implementation of strength training centers in more than 500 nursing homes.
Westcott has served as a strength training consultant for numerous national organizations and programs, including Nautilus, the President's Council on Physical Fitness and Sports, the National School Fitness Foundation, the International Association of Fitness Professionals, the American Council on Exercise, the YMCA of the USA, and the National Youth Sports Safety Foundation. Through his work with these organizations, he has also received numerous awards, including the Hall of Fame Award from the International Fitness Professionals Association (IFPA), Fitness Industry Leader Award from the National Strength Professionals Association, the Massachusetts Governor's Council Lifetime Achievement Award, the IDEA Lifetime Achievement Award, the IFPA Lifetime Achievement Award, the President's Council Healthy American Fitness Leader Award, and the Alumni Recognition Award from Pennsylvania State University.
Westcott has authored or coauthored 24 books on strength training, including Building Strength & Stamina, StrengthTraining for Seniors, and Complete Conditioning for Golf. In addition, he has served on the editorial boards of The Physician and Sportsmedicine, ACSM’s Health & Fitness Journal, On-Site Fitness, Prevention, Shape, Men's Health, Fitness, Club Industry, American Fitness Quarterly, Nautilus, Bottom Line Women’s Health, and Fitness Management. Westcott also serves on advisory boards for the International Council on Active Aging and the National Association for Health and Fitness. He is also an executive committee member for the New England chapter of the American College of Sports Medicine.
Westcott lives in Abington, Massachusetts, with his wife, Claudia. He enjoys staying physically active through running, cycling, and strength training.
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