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NSCA's Essentials of Tactical Strength and Conditioning

NSCA's Essentials of Tactical Strength and Conditioning

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    Book

    The physical demands of tactical professions such as military, law enforcement, and fire and rescue require those workers to be in top physical condition to perform their jobs well and decrease the risk of injury. NSCA’s Essentials of Tactical Strength and Conditioning contains scientific information to assist in implementing or restructuring strength and conditioning programs at commercial or government fitness centers that work with these tactical athletes to achieve those goals.

    Designed primarily as a preparatory resource for the National Strength and Conditioning Association (NSCA) Tactical Strength and Conditioning Facilitator (TSAC-F) certification, the text is also useful as a manual for government agencies or a daily reference for strength and conditioning professionals. Editors Brent A. Alvar, Katie Sell, and Patricia A. Deuster have extensive experience as scholars and practitioners in their respective fields. They have assembled a team of distinguished contributors who bring to light current trends in strength and conditioning through their combined experiences as professionals in the fields of academia, athletic training, firefighting, law enforcement, military, nutrition, physical therapy, and strength and conditioning.

    The contributors not only provide foundational knowledge of exercise physiology and biomechanical movement patterns, but they also comprehensively review all of the components necessary for TSAC Facilitators to design and operate successful training programs for tactical athletes. Separate chapters focus on the specific physiological issues related to military, law enforcement, and fire and rescue personnel, including how a strength and conditioning program should directly correlate to their critical job tasks and the specific environmental, occupational, and exposure concerns for each population.

    Topics such as nutrition, supplements, injury treatment and rehabilitation, wellness interventions, and assessments and evaluations are discussed for professionals who work with tactical populations. Additionally, exercises, drills, and techniques targeting the specific needs of tactical athletes in areas such as flexibility, mobility, speed, agility, power, and aerobic endurance are described in great detail and accompanied by full-color photos.

    Each chapter of NSCA’s Essentials of Tactical Strength and Conditioning begins with learning objectives and incorporates key terms, diagrams, detailed photographs, and key points throughout the text to help guide readers and facilitate comprehension of concepts. Sidebars and sample programs are included in some chapters to help readers apply theoretical concepts in their professional practice.

    Additionally, for instructors using the book, or the TSAC-F exam prep symposia, a presentation package plus image bank with more than 300 photos and illustrations is available, making preparation easier with the use of predeveloped materials that correspond with the book’s content.

    Ultimately, the goal of NSCA’s Essentials of Tactical Strength and Conditioning is to help prepare those seeking TSAC-F certification and to serve as a resource for professionals so that they can implement an optimal strength and conditioning program targeted for tactical athletes that will decrease their risk of injury and optimize performance.

    Audience

    Preparatory guide for those seeking to obtain National Strength and Conditioning Association (NSCA) Tactical Strength and Conditioning Facilitator (TSAC-F) certification. Also an applied reference book for health and wellness professionals who work with tactical populations such as military, law enforcement, and fire and rescue personnel.

    Table of Contents

    Chapter 1: Tactical Strength and Conditioning: An Overview

    Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA

    Katie Sell, PhD, CSCS,*D, TSAC-F

    Patricia A. Deuster, PhD, MPH, CNS

    NSCA TSAC Program

    Duties of a Tactical Athlete

    Job Analysis of a Tactical Athlete

    Assessment of the Individual

    Program Design

    Chapter 2: Cardiopulmonary and Endocrine Responses and Adaptations to Exercise

    Denise Smith, PhD

    Cardiovascular Structure and Function

    Pulmonary Anatomy and Function

    Acute Cardiovascular Responses to Exercise

    Acute Respiratory Responses to Exercise

    Acute Endocrine Responses to Exercise

    Chronic Adaptations of the Cardiopulmonary and Endocrine Systems to Exercise and High-Stress Situations

    Chapter 3: Skeletal Muscle Anatomy and Biomechanics

    Michael R. Deschenes, PhD

    Raymond W. McCoy, PhD

    Bones and the Skeleton

    Skeletal Muscle

    Muscle Mechanics

    Neuromuscular Anatomy

    Neural Responses During Exercise

    Biomechanical Principles

    Types of Muscle-Strengthening Exercises

    Biomechanical Factors Affecting Muscle Strength

    Chapter 4: Physiological Adaptations and Bioenergetics

    Todd Miller, PhD, CSCS,*D, TSAC‐F, FNSCA

    Bioenergetics and Metabolism

    Physiological Adaptations to Exercise

    Detraining and Retraining

    Chapter 5: Basic Nutrition for Tactical Populations

    Steve Hertzler, PhD, RD, LD

    Amanda Carlson-Phillips, MS, RD, CSSD

    Guidelines for Dispensing Nutrition Information

    Step 1: Understand the Demands of the Tactical Athlete

    Step 2: Understand Basic Fueling Concepts

    Step 3: Provide Nutritional Guidance

    Step 4: Create Nutritional Recommendations to Support Performance and Recovery

    Providing Guidance on Energy Balance and Nutrition Tools

    Chapter 6: Tactical Fueling

    Maj. Nicholas D. Barringer, PhD, RD, CSCS,*D, CSSD

    Maj. Aaron P. Crombie, PhD, RD

    Nutritional Needs of Tactical Athletes

    Nutrient Requirements of Tactical Athletes Under Various Conditions

    Nutrition-Related Conditions and Chronic Diseases of Tactical Athletes

    Chapter 7: Ergogenic Aids

    Abbie E. Smith-Ryan, PhD, CSCS,*D, FNSCA

    Colin D. Wilborn, PhD, CSCS, ATC

    Eric T. Trexler, MA, CSCS

    Regulation of Dietary Supplements

    Anti-Doping Agencies and Dietary Supplement Resources

    Risk Stratification of Supplements

    Common Performance-Enhancing Substances: Potential Benefits, Risks, and Side Effects

    Illegal Performance-Enhancing Substances

    Signs and Symptoms of Ergogenic Aid Abuse

    Chapter 8: Testing and Evaluation of Tactical Populations

    Bradley J. Warr, PhD, MPAS

    Patrick Gagnon, MS

    Dennis E. Scofield, MEd, CSCS

    Suzanne Jaenen, MS

    History of Fitness Testing in Tactical Occupations

    Types of Performance Tests

    Testing Procedures

    Evaluation of Performance Test Results

    Use of Performance Test Results

    Chapter 9: Development of Resistance Training Programs

    Nicholas A. Ratamess, PhD, CSCS,*D, FNSCA

    Needs Analysis

    Resistance Training Program Design

    Chapter 10: Periodization for Tactical Populations

    G. Gregory Haff, PhD, CSCS,*D, FNSCA, ASCC

    Defining Periodization

    Goals of Periodization

    Principles of Periodization Models

    Structural Components of Periodized Training

    Sequencing and Integrating Training

    Applying Periodization Theory to Deployment-Based Tactical Athletes

    Applying Periodization Theory to Nondeployed Tactical Athletes

    Chapter 11: Resistance Training Exercise Techniques

    Jason Dudley, MS, CSCS,*D, TSAC‐F, RSCC, FMS‐1, USAW‐1

    Brad Schoenfeld, PhD, CSCS, NSCA‐CPT, FNSCA

    Performing Exercises With Alternative Implements

    Warm-Up Before Resistance Training

    Guidelines on Body Stance and Alignment, Breathing, and Spotting

    Resistance Training Exercises

    Chapter 12: Flexibility and Mobility Exercise Techniques and Programming

    Mark Stephenson, MS, ATC, CSCS,*D, TSAC-F

    Daniel J. Dodd, PhD, CSCS

    Comparison of Mobility and FlexibilityTypes of Flexibility and Mobility Exercises

    Exercise Technique and Cueing Guidelines

    Program Design

    Chapter 13: Plyometric, Speed, and Agility Exercise Techniques and Programming

    Mike Barnes, MEd, CSCS, NSCA‐CPT

    Jay Dawes, PhD, CSCS,*D, NSCA‐CPT,*D, FNSCA

    Plyometric Training

    Speed Training

    Agility Training

    Chapter 14: Aerobic Endurance Exercise Techniques and Programming

    Matthew R. Rhea, PhD, CSCS,*D

    Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA

    Warming Up Before Aerobic Endurance Training

    Exercise Techniques and Cueing Guidelines

    Step 1: Exercise Mode

    Step 2: Training Frequency

    Step 3: Training Intensity

    Step 4: Exercise Duration

    Step 5: Exercise Progression

    Program Design Recommendations

    Chapter 15: Evidence-Based Approach to Strength and Power Training to Improve Performance in Tactical Populations

    Dennis E. Scofield, MEd, CSCS

    Sarah E. Sauers, MS, CSCS

    Barry A. Spiering, PhD, CSCS

    Marilyn A. Sharp, MS

    Bradley C. Nindl, PhD

    Overview of Occupational Demands

    Optimizing Occupational Performance

    Applying Principles of Strength and Power Training

    Chapter 16: Care and Rehabilitation of Injured Tactical Populations

    Danny McMillian, PT, DSc

    Common Injury Prevalence and Risk Factors

    Phases of Tissue Healing

    Causes, Signs, and Symptoms of Overtraining Syndrome

    Maintenance of Training Status During Rehabilitation and Reconditioning

    Guidelines for Injury Care and Rehabilitation

    Chapter 17: Physiological Issues Related to Fire and Rescue Personnel

    Katie Sell, PhD, CSCS,*D, TSAC-F,*D

    Mark Abel, PhD, CSCS,*D, TSAC-F,*D, USAW

    Joseph Domitrovich, PhD

    Critical Job Tasks for Firefighters

    Environmental, Occupational, and Exposure Concerns

    Injury and Illness Risks in Firefighters

    Optimizing Functional Fitness

    Program Design and Sample Training Approaches

    Chapter 18: Physiological Issues Related to Law Enforcement Personnel

    Ben Hinton, MSc, CSCS

    Sgt Mick Sterli, BPhysEd, MExSc, CSCS,*D, TSAC‐F,*D

    Robin Orr, PhD, MPhty, BFET, TSAC-F

    Critical Job Tasks for Law Enforcement Personnel

    Environmental, Occupational, and Exposure Concerns

    Injury and Illness Risks

    Optimizing Functional Fitness

    Key Program Variables

    Chapter 19: Physiological Issues Related to Military Personnel

    William Kraemer, PhD, CSCS,*D, FNSCA

    LTC David Feltwell, PT, OCS, TSAC-F

    Tunde Szivak, PhD, CSCS

    Critical Job Tasks for Conventional Military and Special Operations Personnel

    Environmental, Occupational, and Exposure Concerns

    Injury and Illness Risks

    Optimizing Functional Fitness

    Program Design and Sample Training Approaches

    Chapter 20: Physical Training to Optimize Load Carriage

    Paul C. Henning, PhD, CSCS

    Barry A. Spiering, PhD, CSCS

    Dennis E. Scofield, MEd, CSCS

    Bradley C. Nindl, PhD

    Impact of Equipment Load on Biomechanical Demands

    Physiological and Biomechanical Demands of Load Carriage

    Practical Considerations for Training Programs to Optimize Load Carriage

    Chapter 21: Wellness Interventions in Tactical Populations

    Robin Orr, PhD, MPhty, BFET, TSAC-F

    John R. Bennett, MS, CSCS, EMT-P

    Chronic Illness and Diseases Conditions Common in Tactical Populations

    Risk Factors Requiring Wellness Interventions

    Operating Wellness Programs for Tactical Populations

    Chapter 22: Organization and Administration Considerations

    John Hofman, Jr, MS, CSCS, USAW, USA T&F, FMS

    Frank A. Palkoska, MS, CSCS

    Design

    Layout and Organization

    Policies and Procedures

    Safe Training Environment

    About the Editor

    About the NSCA

    The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches, athletes, and tactical operators. The NSCA provides the crucial link between the lab and the field.

    About the Editors

    Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA, is a professor of health science at Rocky Mountain University of Health Professions. He is a certified strength and conditioning specialist with distinction, registered strength and conditioning coach with distinction, and a fellow of the NSCA. Alvar was named the NSCA’s Educator of the Year in 2016 and is a past member of the NSCA Board of Directors.

    At Rocky Mountain University, Alvar served as the director, the associate dean and vice president of university research, the concentration track director for the doctoral program in Human & Sport Performance, and the codirector of the graduate program in health promotion and wellness. Alvar also served as the sport performance director and faculty member at Chandler Gilbert Community College while simultaneously having an appointment as an assistant research professor in the department of exercise and wellness at Arizona State University, where he earned his bachelor’s, master’s, and doctoral degrees. Alvar’s primary research focus is in the area of physical activity related to human performance and occupational preparedness as well as the muscular strength and health-related benefits from resistance training.

    Katie Sell, PhD, CSCS,*D, TSAC-F, ACSM EP-C, is an associate professor and coordinator of the undergraduate exercise science program in the department of health professions at Hofstra University. Her NSCA certifications include being a certified strength and conditioning specialist with distinction and a tactical strength and conditioning facilitator. She is also an exercise physiologist certified with the American College of Sports Medicine (ACSM).

    Sell has been a volunteer assistant coach for the Hofstra women’s tennis program, a member of the NSCA Tactical Strength and Conditioning Special Interest Group Executive Council, and a consultant to FireFit, which is an interagency wildland firefighter fitness task group. She serves as a physical fitness standards and programming consultant with various professional firefighting departments in the Salt Lake City, Utah, region.

    Sell’s primary research interests are in the areas of physical activity promotion among college students and firefighter health, physical fitness, and exercise programming. She received her doctoral degree from the University of Utah, her master’s degree from Southern Illinois University, and her bachelor’s degree from the University of Tennessee at Martin.

    Patricia A. Deuster, PhD, MPH, CNS, is a professor in the department of military and emergency medicine at the Uniformed Services University of the Health Sciences (USU) and director of the Consortium for Health and Military Performance (CHAMP), the Defense Center of Excelleence in the area of human performance optimization. A certified nutrition specialist and fellow of the American College of Sports Medicine (ACSM), Deuster is a coauthor of The Navy SEAL Nutrition Guide and The Special Operations Forces Nutrition Guide and the editor of The Navy SEAL Physical Fitness Guide.

    Deuster received the Special Operations Medical Researcher Award in 2014 by the Special Operations Medical Association. She is a member of the Order of Military Medical Merit and has served the Department of Defense on its Dietary Supplement Subcommittee, Food and Nutrition Subcommittee, Human Performance Optimization Committee, Population Health Working Group, and Operational Supplement Safety Initiative.

    Deuster received her bachelor’s and master’s degrees from the College of William and Mary, her PhD from the University of Maryland, and her MPH from USU. Among her athletic achievements, she has been a tennis professional, nationally ranked marathoner, and qualifier for the first women’s marathon Olympic Trials in 1984.

    Ancillaries

    All ancillaries are free to course adopters and will be available online.

    Presentation package plus image bank. Includes almost 900 PowerPoint slides of text, photos, artwork, and tables from the book that instructors can use for discussion and illustration. The slides in the presentation package can be used directly in PowerPoint or can be printed to make transparencies or handouts for distribution. Presenters can easily add, modify, and rearrange the order of the slides as well as search for slides based on key words. The image bank includes all of the illustrations, artwork, content photos, and tables from the text, sorted by chapter to provide instructors with flexibility when creating their own resources, including customized presentations, handouts, and other resources.

    The presentation package plus image bank is also available for purchase • ISBN 978-1-4925-1380-3