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NSCA'S ESSENTIALS of TACTICAL STRENGTH and CONDITIONING
(First Edition: Brent A. Alvar, Katie Sell, Patricia A. Deuster, and Editors)
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Tactical Strength and Conditioning: An Overview
NSCA TSAC Program
Duties of a Tactical Athlete
Job Analysis of a Tactical Athlete
Assessment of the Individual
Program Design
Cardiopulmonary and Endocrine Responses and Adaptations to Exercise
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
Skeletal Muscle Anatomy and Biomechanics
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
Physiological Adaptations and Bioenergetics
Bioenergetics and Metabolism
Physiological Adaptations to Exercise
Detraining and Retraining
Basic Nutrition for Tactical Populations
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 Guidelines on Energy Balance and Nutrition Tools
Tactical Fueling
Nutritional Needs of Tactical Athletes
Nutrient Requirments of Tactical Athletes Under Various Conditions
Nutrition-Related Conditions and Chronic Diseases of Tactical Athletes
Ergogenic Aids
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
Testing and Evaluation of Tactical Populations
History of Fitness Testing in Tactical Occupations
Types of Performance Tests
Testing Procedures
Evaluation of Performance Test Results
Use of Performance Test Results
Development of Resistance Training Programs
Needs Analysis
Resistance Training Program Design
Periodization for Tactical Populations
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 Nondeploymnet Tactical Athletes
Resistance Training Exercise Techniques
Performing Exercises With Alternative Implements
Warm-Up Before Resistance Training
Guidelines on Body Stance and Alignment, Breathing, and Spotting
Flexibility and Mobility Exercise Technique
Comparison of Mobility and Flexibility
Types of Flexibility and Mobility Exercises
Exercise Technique and Cueing Guidelines
Program Design
Aerobic Endurance Exercise Techniques and Programming
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
Evidence-Based Approach to Strength and Power Training to Improve Performance in Tactical Populations
Overview of Occupational Demands
Optimizing Occupational Performance
Applying Principles of Strenght and Power Training
Care and Rehabilitation of Injured Tactical Populations
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
Physiological Issues Related to Fire and Rescue Personnel
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
Physiological Issues Related to Law Enforcement Personnel
Critical Job Tasks for Law Enforcement Personnel
Environmental, Occupational, and Exposure Concerns
Injury and Illness Risks
Optimizing Functional Fitness
Key Program Variables
Physiological Issues Related to Military Personnel
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
Physical Training to Optimize Load Carriage
Impact of Equipment Load on Biomechanical Demands
Physiological and Biomechanical Demands of Load Carriage
Practical Considerations for Training Programs to Optimize Load Carriage
Wellness Interventions in Tactical Populations
Chronic Illnesses and Diseases Common in Tactical Populations
Risk Factors Requiring Wellness Interventions
Operating Wellness Programs for Tactical Populations
Organization and Administration Considerations
Design
Layout and Organization
Policies and Procedures
Safe Training Enviroment