vi Table of Contents Hierarchy of Fat Loss............................................................................................................. 49 Healthy Weight Gain.............................................................................................................53 Weight Maintenance.............................................................................................................54 Body Recomposition.............................................................................................................54 Body Composition and Percent Body Fat..............................................................................55 Techniques for Assessing Body Composition. .......................................................................56 Summary...............................................................................................................................60 Chapter 4 Stress Management and Sleep........................................................................ 65 Introduction.......................................................................................................................... 66 What is Stress?......................................................................................................................66 Stress Theories...................................................................................................................... 67 Stress Response. ................................................................................................................... 69 Male vs. Female Response to Stress.....................................................................................70 Stress and the College Student............................................................................................. 71 Anxiety, Depression, Suicide, and Hope................................................................................74 What to Do if Someone is Suicidal........................................................................................75 Effective Ways to Manage Stress. .........................................................................................76 Sleep. .................................................................................................................................... 77 Sleep Regulation. ..................................................................................................................78 Sleep Deprivation.................................................................................................................. 79 How Much Sleep Is Recommended?. ...................................................................................79 Factors That Affect Sleep. ..................................................................................................... 81 Tips for Getting a Good Night’s Sleep....................................................................................81 Summary............................................................................................................................... 82 Chapter 5 Training for Strength.......................................................................................89 Introduction.......................................................................................................................... 91 Basic Strength Training Terms and Concepts. ....................................................................... 92 Basic Strength Training Principles.........................................................................................94 Impact of Strength Training on Body Composition and Bone Density..................................96 Major Muscle Groups and Fiber Types. ................................................................................99 Muscle Hypertrophy. ..........................................................................................................100 Physiological Differences Between Males and Females......................................................101 Load and Repetition Assignments Based on Training Goal.................................................102 Periodization.......................................................................................................................103
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