vii A Christian Guide to Body Stewardship, Diet and Exercise Developing a Personalized Strength Training Program. ......................................................105 Training Considerations for Advanced Lifters......................................................................109 Additional Strength Training Resources..............................................................................110 Summary............................................................................................................................. 111 Chapter 6 Training for Endurance.................................................................................. 115 Introduction........................................................................................................................116 How Much Endurance Training is Required?. .....................................................................117 Biological Energy Systems...................................................................................................117 Factors Related to Endurance Performance........................................................................120 Types of Endurance Training. ..............................................................................................124 Treadmill Tempo Run...........................................................................................................126 Measuring Intensity for Endurance Training.......................................................................129 Developing a Personalized Endurance Training Program....................................................130 How to Choose a Running Shoe..........................................................................................132 Tips for Selecting the Right Running Shoe for You. .............................................................134 When to Replace Your Running Shoes................................................................................136 Summary.............................................................................................................................136 Chapter 7 Training for Mobility...................................................................................... 141 Introduction........................................................................................................................142 Common Mobility-Related Terms and Concepts. ...............................................................142 Theoretical Models for Improving Flexibility.......................................................................143 Factors Influencing Mobility and Flexibility. .......................................................................143 General Warm-Up and Cool-Down Purpose and Recommendations. ................................145 Strength Training Specific Warm-Up and Cool-Down. ........................................................146 Stretching Types..................................................................................................................146 Prehab ................................................................................................................................149 Stretching Recommendations and Precautions..................................................................150 Developing a Personalized Mobility / Flexibility Training Program.....................................151 Low Back Pain Causes. ........................................................................................................152 Techniques for Assessing Posture........................................................................................154 Low Back Pain Prevention and Treatment. .........................................................................155 A Case Against Sit-Ups.........................................................................................................157 Exercises and Stretches for Low Back Pain..........................................................................159 Summary............................................................................................................................. 161
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