Physiology and nutrition for amateur wrestling 1st Edition by Charles Paul Lambert ISBN 0367375176 9780367375171 by Lambert, Charles Paul 9780367370947, 9780367375171, 9780429354779, 9781000164572, 9781000164626, 9781000164671, 0367370948, 0367375176, 0429354770 instant download after payment.

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ISBN 10: 0367375176 
ISBN 13: 9780367375171
Author: Charles Paul Lambert

Physiology and Nutrition for Amateur Wrestling is essential reading for amateur wrestlers and their coaches with a desire to learn about physiological training and nutrition for their sport. Written by Charles Paul Lambert, PhD, a competitive wrestler and academic expert in high-intensity exercise, this book describes the primary physiological systems involved in amateur wrestling. Readers will learn how to substantially optimize performance and discover ways to improve body composition specific to the sport of amateur wrestling. The book addresses important issues, including relative energy deficiency in sport, debates around weight loss, the specificities of training and nutrition for female wrestlers, as well as strategies on keeping fit in the years after a competitive career. Features: Discusses strategies for monitoring overall training load to prevent overtraining and optimize training Includes optimal nutritional fueling plans for wrestlers written by a Certified Coach with USA Wrestling and compares different dietary approaches to losing weight and fat Provides optimal rehydration and refueling plans based on situational needs in the post-weigh-in period Both scientific and practical, Physiology and Nutrition for Amateur Wrestling will appeal to wrestlers, high-school and college coaches, and those working in applied physiology research and exercise science.

Physiology and nutrition for amateur wrestling 1st Table of contents:

Chapter 1 Introduction
Key Points
Chapter 2 Positive Benefits of Wrestling
Effects of Wrestling on Physical Fitness
Effects of Physical Activity on Cognitive Function
Key Points
PART 1  Physiological Basis for Wrestling
Chapter 3 Skeletal Muscle
Key Points
Chapter 4 Nervous System
Motor Impulses
The Neuron
Neuroglial Cells
Key Points
Chapter 5 The Cardiovascular System
Key Points
Chapter 6 Gastrointestinal Tract
Digestion
Absorption of Proteins, Carbohydrates, and Lipids
Factors Regulating Gastric Emptying and Intestinal Absorption of Ingested Fluids
Absorption of Water and Electrolytes
Effects of Exercise on Fluid and Electrolyte Losses
Key Points
Chapter 7 Endocrine System
Hormone Action
The Hormones of the Adrenal Gland
The Primary Hormones of the Pancreas
Testosterone
Estrogen and Progesterone
The Thyroid Hormones
Calcitonin
The Parathyroid Gland
Acute Exercise Responses to Selected Hormones
Key Points
Chapter 8 Muscle Fiber Types
Physiological and Biochemical Background: Muscle Fiber Types
Motor Unit Recruitment
Effects of Training on Muscle Fiber Type
Changes in Capillary Density with Aerobic Training
Changes in Mitochondrial Number and Function
Changes in Oxidative Enzymes
Changes in Lactate (Lactic Acid) Oxidation and Removal
Muscle Buffering Capacity
Key Points
Chapter 9 Fuel Selection during a Wrestling Match
Use of Carbohydrate or Fat during a Wrestling Match
Key Points
Chapter 10 Energy Systems and Biochemical Causes of Fatigue
Key Points
Chapter 11 Physiological Factors That Allow for the Attainment of “Maximal Power Output” and “Entire Match Wrestling Power Output”
Improving “Entire Match Wrestling Power Output”
Key Points
Chapter 12 Cardiovascular Adaptations to Endurance Exercise
Key Points
Chapter 13 Training Variables
Frequency
Intensity
Volume/Duration
Training Volume
To Train Once or Twice per Day for Wrestling?
Components of a Training Session (I.E., Structure of a Practice)
Warm-Up and Flexibility
Conditioning
Proper Arousal Levels for Skill Performance and Conditioning
SAID Principle: Specific Adaptations to Imposed Demands
Duration of a Conditioning Session
Cool Down
Key Points
Chapter 14 Training
Training for Optimal Strength (Force)
Principles for Off-Season Strength Training and Sample Strength Training Workouts
In-Season Strength Training
Training for Maximal Power
Training for Optimal Anaerobic Capacity
Training for Optimal Aerobic Capacity and Critical Power during the Season
Training for Aerobic Capacity in the Off-Season
Cool Down
Training for Muscular Endurance
Training in the Heat
Concurrent Training for Strength and Endurance: The Research and Beyond
Key Points
Chapter 15 Periodization
Pre-Season Phase
Competitive Season Phase
Tapering for Optimal Performance
Key Points
Chapter 16 Physiological Assessment and Determination of Overtraining
Cooper 12-Minute Test for Assessing Maximal Fitness Level (VO2max)
Wingate Anaerobic Test for Arms and Legs
Time to Fatigue at ~100% of VO2 peak
Strength Testing throughout the Season
Overtraining
URTI and Exercise
Monitoring Overtraining
The Daily Analysis of Life Demands in Athletes (DALDA)
POMS (Available from www.brianmac.co.uk)
Rating of Perceived Exertion (Borg; Available from my.clevelandclinic.org/rpe-scale-heart-health)
Testing for Blood Glucose and Blood Lactic Acid Concentration
The Importance of Sleep to Optimal Training and Recovery
Use of Sleep Scales
Tracking Metrics for Wrestling
Key Point
PART 2 Nutrition for Amateur Wrestling Fueling the Machine
Chapter 17 Amateur Wrestling Nutrition and Metabolism Primer
Amateur Wrestling Nutrition and Metabolism Primer
Definitions
Anabolism and Catabolism (Stryer 1988)
Nutritional Components and Wrestling Success
Carbohydrate
Protein and Amino Acids
Fat
Vitamins and Minerals
Table of Functions of Vitamins and Minerals
Intermediary Metabolism
Key Points
Chapter 18 Water Balance, Electrolyte Balance, and Hydration
Hydration Testing
Body Composition Testing
Banned Practices
Weigh-In Times
Body Water Pools
Water Loss at Rest
Water Loss during Exercise
Dehydration and Performance of Intense and Prolonged Exercise
Water Intake
Key Points
Chapter 19 Optimizing Physiology and Body Composition; Determining the Optimal Weight Category
Performance Considerations
Effects of Dehydration on Maximal Strength, Power, Fatigability, and Muscular Endurance
Effects of Dehydration on Maximal Strength and Power
Effects of Dehydration on Short-Term Muscular Endurance, Fatigability, and VO2max
Effects of Energy (Calorie) Restriction on Performance
Fasting Effects on High-Intensity Exercise Performance and Effects of Refeeding after a Fast
Effects of Fasting on Protein Metabolism
Hormonal Changes
Health Considerations
Effects of a Wrestling Season Involving Energy Restriction on Resting Metabolism
Key Points
Chapter 20 The Case against Rapid Weight Loss
Energy Balance
Energy Intake
Calorie Intake
Energy Output
Four Components of Energy Expenditure
Non-Exercise Activity (NEAT)
A Strategy for Optimal Performance by Way of Fat Loss in the Pre-Season
Optimal Weight Loss Prior to the Season
A Four Component Method for Weight Loss
A Reasonable Strategy for Fat Loss
The Amount of Muscle You Lose during Dieting Will Depend on the Degree of Energy Restriction
Key Points
Chapter 21 Optimal Nutrition for Maintenance of Body Composition and for Fueling Training during the Season
Goals of Nutrition for Training during the Season
Overall Composition of the Diet
Pre-and during Practice Nutrition
Post-Practice Nutrition
Carbohydrate
Protein
Rehydration: Fluid and Sodium
Key Points
Chapter 22 Nutrition for a Single Match, a One-Day Tournament, and a Multiple-Day Tournament
Background
Fluid Replacement
Fluid Replacement during a Single-Day or Multiple-Day Tournament
Carbohydrate Nutrition in the Days Preceding One-Day or Multiple-Day Tournaments
Key Points
Chapter 23 What and How Should the Wrestler Eat Post-Weigh In?
Optimal Post Weigh-In Rehydration Plan
Eating and Rehydrating after Weighing in with Low-Glycemic Index Foods or High-Glycemic Index Foods and Drinks?
The Case for Chocolate Milk
Key Points
Chapter 24 Dietary Supplement Use in Wrestlers
Ethical Considerations for the use of Dietary Supplements in Youth
Nutritional Supplements and the High-Performance Adult (>18 years of Age) Wrestler
Supplements That Are Likely Effective in Amateur Wrestling and Not Banned by WADA
Protein Supplements
Concentrated Carbohydrate Supplements
Creatine Monohydrate
β-Alanine
Sodium Bicarbonate
Caffeine
Sports Drinks
Oral Rehydration Solutions
Key Points
Chapter 25 Relative Energy Deficiency in Sport (RED-S)
Relative Energy Deficiency in Sport
Key Points
Chapter 26 Special Considerations for the Female Wrestler
Should Women Lift Weights for Wrestling?
Key Points
Chapter 27 Weight Control and Physical Fitness in the Years after a Wrestler’s Competitive Career
Key Points: Post-Competitive Career Considerations
References

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