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Library of Congress Cataloging-in-Publication Data
Names: Murray, Robert, 1949- author. | Kenney, W. Larry, author.
Title: Practical guide to exercise physiology : the science of exercise
training and performance nutrition / Bob Murray, PhD, Sports Science
Insights, LLC W. Larry Kenney, PhD, Pennsylvania State University,
University Park.
Description: Second edition. | Champaign, IL : Human Kinetics, Inc.,
[2021] | Includes index.
Identifiers: LCCN 2020016043 (print) | LCCN 2020016044 (ebook) | ISBN
9781492599050 (paperback) | ISBN 9781492599067 (epub) | ISBN
9781492599081 (pdf)
Subjects: LCSH: Exercise--Physiological aspects. | Exercise--Technique.
Classification: LCC RA781 .M775 2021 (print) | LCC RA781 (ebook) |
DDC 613.7/1--dc23
LC record available at https://lccn.loc.gov/2020016043
LC ebook record available at https://lccn.loc.gov/2020016044
ISBN: 978-1-4925-9905-0
Copyright © 2021, 2016 by Bob Murray and W. Larry Kenney
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continue to publish works that increase the knowledge, enhance the
performance, and improve the lives of people all over the world.
Permission notices for photos from other sources can be found on pages xi-
xiii.
The web addresses cited in this text were current as of March 2020, unless
otherwise noted.
Senior Acquisitions Editor: Amy N. Tocco; Senior Developmental
Editor: Christine M. Drews; Managing Editor: Julia R. Smith;
Copyeditor: Pamela S. Johnson; Indexer: Nan N. Badgett; Permissions
Manager: Dalene Reeder; Graphic Designer: Sean Roosevelt; Cover
Designer: Keri Evans; Cover Design Specialist: Susan Rothermel Allen;
Photograph (cover): Matt Lincoln/Cultura/Getty Images; Photographs
(interior): © Human Kinetics, unless otherwise noted; Photo Asset
Manager: Laura Fitch; Photo Production Manager: Jason Allen; Senior
Art Manager: Kelly Hendren; Illustrations: © Human Kinetics, unless
otherwise noted; Printer: Walsworth
Printed in the United States of America 0 9 8 7 6 5 4 3 2 1
The paper in this book was manufactured using responsible forestry
methods.
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E8106
CONTENTS
Preface
Acknowledgments
Photo Credits
PART I Warming Up: Physiology 101
ONE Muscles Move Us
How Do Muscles Work?
How Do Muscles Adapt to Training?
How Do Muscle Cells Get Bigger and Stronger?
TWO Food Really Is Fuel
From Food to Energy
How Do Nutrients Fuel Muscle?
What About Vitamins and Minerals?
Water Is a Nutrient, Too
THREE Muscles Need Oxygen
How Does Oxygen Get to Muscles?
How Does Oxygen Use Relate to Metabolic Rate?
How Does Training Help the Body Use More Oxygen?
Oxygen Delivery and Performance Enhancement
FOUR Fatigue: What Is It Good For?
What Causes Fatigue?
What’s the Difference Between Fatigue and Overtraining?
What Role Does Fatigue Play in Adaptations to Training?
PART II The Science of Training Program
Design
FIVE Principles of Designing Training Programs
What Are the Basics of Training Program Design?
What Makes an Effective Training Program?
Training Terms
SIX Training to Improve Strength and Muscle Mass
How Do Strength and Mass Increase?
What’s the Best Way to Gain Strength and Mass?
What’s the Role of Nutrition?
Detraining and Retraining
SEVEN Training for Weight Loss
Weight Loss Is All About Energy Balance
Why Do Some People Have Difficulty Losing Weight?
What’s the Best Way to Lose Fat but Protect Muscle Mass?
EIGHT Training for Speed and Power
What Are Speed and Power?
What Adaptations Are Needed to Improve Speed and Power?
What Kinds of Training Improve Speed and Power?
What Does a Speed and Power Training Session Look Like?
NINE Training for Aerobic Endurance
What Are the Main Adaptations to Aerobic Training?
What’s the Best Way to Improve Aerobic Endurance?
Should Endurance Athletes Engage in Strength Training?
Why Is Endurance Capacity Important for Sprinters and Team-Sport Athletes?
PART III Special Considerations
TEN Heat, Cold, and Altitude
Environmental Heat Impairs Performance
Cold Stress Chills Performance
Exercise at Altitude
ELEVEN Training Children and Pregnant Women
Do Children Respond Differently to Exercise Training?
Can Children Improve Strength With Training?
Should Women Exercise During Pregnancy?
TWELVE Training Older Adults
What Changes With Aging?
How Can Exercise Training Benefit Older Adults?
What Considerations Should Be Part of Training for Older Adults?
Index of Common Questions From Clients
Index
About the Authors
PREFACE
If you plan to read this book, you are likely a strong believer in the benefits
of regular physical activity and are interested in learning more about how
the body responds to exercise and training. In your quest for knowledge,
you should be aware that there are many excellent exercise physiology
textbooks to choose from. In fact, Dr. Kenney is the author of one of the
best-selling exercise physiology textbooks for undergraduate students,
Physiology of Sport and Exercise, Seventh Edition (Kenney, Wilmore, &
Costill, 2020).
We decided to write a different kind of exercise physiology textbook,
one that emphasizes illustrations over text, because we understand that
students and busy sport fitness professionals need quick and easy access to
accurate and up-to-date scientific information. This text is intended for a
variety of people, from those new to the field who want to learn the
fundamentals of exercise physiology to professionals who have taken
exercise physiology classes in the past and acquired certifications but need
to quickly refresh their memories about the scientific underpinnings of
exercise and sport.
This book provides an easy, straightforward way for you to review the
basic principles of exercise physiology and learn something new that you
can put to immediate use. It will also help you refine or design training
programs and educate others about the ability of the human body to respond
and adapt to regular physical activity. Whether the goal of exercise is to lose
weight or gain strength, speed, or stamina, understanding how the body
responds physiologically to the stress of exercise should be basic
knowledge for all fitness professionals.
Organization of the Book
Practical Guide to Exercise Physiology is divided into three parts. Part I
covers how the muscles, heart, lungs, and nervous system respond to
exercise and training; how food and drink are converted to fuel; how
oxygen enables the breakdown of food into fuel; and how fatigue limits the
capacity for exercise yet serves as an important signal to promote the
adaptations required for improved fitness and health.
Part II focuses on the design of training programs by reviewing the five
principles that should be the basis of every training plan and then
highlighting specific design features tailored to increase mass and strength,
enhance weight loss, improve speed and power, and maximize aerobic
endurance.
Part III is devoted to special considerations such as training clients and
athletes to withstand the rigors of heat, cold, and altitude. Also covered are
science-based guidelines related to designing effective training programs
for children, pregnant women, and older adults.
Special Features
In addition to the numerous photos and detailed illustrations, this second
edition of Practical Guide to Exercise Physiology contains special features
to make science come alive in practical form:
Scientific terms and concepts are defined and explained using
everyday language.
New content based on recent research has been added, as has a
separate chapter on training older adults.
Numerous examples help you apply sport and nutrition science as
you guide clients and athletes to meet their goals.
Updated artwork and photos are integrated with the content to
provide an engaging, highly visual reading experience.
Sidebars highlight important topics and common questions in
exercise physiology.
Performance Nutrition Spotlight features in each chapter provide the
latest advice about how nutrition can be used to support adaptation
and improve performance.
Fun facts add interest throughout the text.
At the end of each chapter, summary statements and review
questions help highlight important information.
The Index of Common Questions From Clients is a quick reference
to help you prepare for inevitable questions.
If you have little background in exercise science, Practical Guide to
Exercise Physiology gets you started on your sport science journey. And if
you have taken classes in exercise physiology, this text will quickly refresh
your memory about the fundamental concepts and practical applications of
the science related to human physiology, metabolism, and nutrition. We
hope the information in this book makes that science come alive in
understandable and useful ways.
Ancillaries
One of the key benefits of this new edition is the instructor ancillaries,
which include an instructor guide with lecture aids, teachings tips, student
assignments, and review questions for each chapter; a large test bank of
multiple choice, true-or-false, and fill-in-the-blank questions; and an image
bank with all of the figures and tables from the text. Ancillary products
supporting this text are free to adopting instructors. Contact your Sales
Manager for details about how to access HKPropel, our ancillary delivery
and learning platform.
ACKNOWLEDGMENTS
Writing a book is in large part an exercise in teamwork. While the authors
spend long hours compiling, collating, reading, distilling, and cross-
referencing the needed resources before even beginning to write content, a
team of professionals on the publishing end spearheads the behind-the-
scenes work required to shepherd the book from its genesis as a simple idea
through the many steps required to produce and market the final product.
With that backdrop in mind, we would like to thank Amy Tocco and the
staff at Human Kinetics for helping bring the second edition of Practical
Guide to Exercise Physiology to life.
We also appreciate the support and understanding of our wives, both of
whom now know all too well what to expect in terms of the occasional
grumpiness we might exhibit in trying to meet submission deadlines. And
we certainly appreciate all the work Linda and Patti do in helping to make
sure we have the time and flexibility required to write a book.
Bob Murray
W. Larry Kenney
PHOTO CREDITS
Chapter 1
Chapter opening photo: FatCamera/E+/Getty Images
Man doing weightlifting squat, p. 5: Erik Isakson/Getty Images
Man doing deadlift, p. 9: HadelProductions/E+/Getty Images
Soccer player experiencing muscle cramp, p. 12: Nigel French –
EMPICS/PA Photos/Getty Images
Kettlebell weight class, p. 15: Alvarez/E+/Getty Images
Man jogging on treadmill, p. 16: ferrantraite/Getty Images
Participant in a cycling class, p. 17: FatCamera/E+/Getty Images
Woman in weight lifting class, p. 19: MaxRiesgo/iStock/Getty Images
Woman doing lunge with dumbbell, p. 21: Erik Isakson/Getty Images
Woman lifting dumbbells on weight bench, p. 22: Fuse/Corbis/Getty
Images
Chapter 2
Chapter opening photo: tacojim/E+/Getty Images
Bread, p. 30: © diegofrias/iStock.com
Bacon, p. 30: © Nirad/iStock.com
Steak, p. 30: © Alex Kladoff/iStock.com
Bananas, p. 41: PhotoDisc
Coffee beans, p. 42: PhotoDisc
Young men at soccer practice, p. 46: Paul Bradbury/Caiaimage/Getty
Images
Woman drinking water, p. 48: Vgajic/E+/Getty Images
Firefighter in the heat, p. 49: kali9/E+/Getty Images
Couple drinking water while hiking, p. 50: AVAVA/fotolia.com
Chapter 3
Chapter opening photo: Technotr/iStock/Getty Images
Woman texting on couch, p. 59: Tara Moore/Stone/Getty Images
Exercise class, p. 59: Andres Rodriguez/fotolia.com
Swimmer, p. 59: Corey Jenkins/Image Source/Getty Images
Speed skater, p. 64: John P Kelly/Stone/Getty Images
