iv Chapter 4. Stress Management and Sleep Written by David Peterson, Ed.D, CSCS*D (with contributions from Sandra Shortt, Ed.D) Introduction ...................................................................... ……………………………………………………… 72 What is Stress?........ ……………………………………………………………………………………………………………… 72 Stress Theories ........................................................................................................................... 73 Stress Response ......................................................................................................................... 74 Male vs. Female Response to Stress .......................................................................................... 76 Stress and the College Student ................................................. ……………………………………………… 77 Emotional Intelligence and Relational Wisdom......................... ……………………………………………… 80 Effective Ways to Manage Stress............................................................................................... 81 Anxiety, Depression, and Hope................................................. ……………………………………………… 82 What to Do if Someone is Suicidal ............................................................................................. 84 Sleep...................................................... ………………………………………………………………………………… 85 Sleep Regulation ........................................................................................................ ……………… 86 Sleep Architecyture.................................................................................................... ……………… 86 Sleep Deprivation....................................................................................................... ……………… 87 How Much Sleep is Recommended? ......................................................................................... 88 Factors that Affect Sleep............................................................................................................ 89 Tips for Getting a Good Night’s Sleep ........................................................................................ 90 Chapter 5. Training for Endurance Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 96 Biological Energy Systems.......................................................................................................... 97 Factors Related to Endurance Performance.............................................................................. 100 Types of Endurance Training...................................................................................................... 105 Treadmill Tempo Run................................................................................................................. 108 Measuring Intensity for Endurance Training ............................................................................. 110 Developing a Personalized Endurance Training Program.......................................................... 112 How to Choose a Running Shoe................................................................................................. 114 Tips for Selecting the Right Running Shoe for You .................................................................... 117 When to Replace Your Running Shoes ...................................................................................... 119 Chapter 6. Training for Strength Written by David Peterson, Ed.D, CSCS*D Introduction ............................................................................................................................... 124 Basic Strength Training Terms and Concepts ............................................................................ 124 Impact of Strength Training on Body Composition and Bone Density ...................................... 128 Major Muscle Groups and Fiber Types ...................................................................................... 131 Muscle Hypertrophy .................................................................................................................. 132 Physiological Differences Between Males and Females ............................................................ 134 Load and Repetition Assignments Based on Training Goal ....................................................... 134 Periodization .............................................................................................................................. 136 Developing a Personalized Strength Training Program ............................................................. 138 Training Considerations for Advanced Lifters............................................................................ 143
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