Name: Dustin Mangum Date:7/10/14
Fill in all the blanks provided when you complete the exercises, including the recommendations for the next exercise session. Then, answer the questions below relative to your completion of the muscular endurance workout. (2 pts. each) (Recommended percentage by age: 13 year olds = 60% or .60; 14 year olds = 65% or .65; 15 and older = 75% or .75)
1. Seated Overhead Press as described in book, or go to the link below for Dumbell Shoulder Press:
a. Weight Lifted: 10
b. # of reps performed: 10
c. # of sets performed: 2
d. Estimated 1RM (from your previous muscle strength assessment assignment): 13
e. Recommended weight for 7RM (1RM x recommended percentage for your age): 9.75
f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to 10 % Decrease weight to_____ Stay the same_____
A back extension.
Wrist straps allow lifting heavier without having ...
The supinated-forearm biceps curl is sometimes per...2. Bench Press (page 193) As described in the book, or go to the link below for Bench Press:
a. Weight Lifted: 15
b. # of reps performed: 5
c. # of sets performed: 2
d. Estimated 1RM (from previous assessment): 17
e. Recommended weight for 7RM (1RM x recommended percentage for your age): 12.75
f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to _____Decrease weight to 10% Stay the same_____
3. Knee Extension (page 194) As described in the book, or go to the link below for Knee Extension:
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from previous assessment): _______
e. Recommended weight for 7RM (1RM x recommended percentage for your age): _______
f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to _____Decrease weight to_____ Stay the same_____
4. Half Squat (page 194) As described in the book, or go to the link below for Half Squat:
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from previous assessment): _______
e. Recommended weight for 7RM (1RM x recommended percentage for your age): _______
f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to _____Decrease weight to_____ Stay the same_____
5. Hamstring Curl (page 195) as described in the book, or go to the link below for Cable Lying Leg Curl:
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from previous assessment): _______
e. Recommended weight for 7RM (1RM x recommended percentage for your age): _______ f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to _____Decrease weight to_____ Stay the same_____
6. Biceps Curl (page 195) As described in the book, or go to the link below for Biceps Curl:
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from previous assessment): _______
e. Recommended weight for 7RM (1RM x recommended percentage for your age): _______ f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to _____Decrease weight to_____ Stay the same_____
7. Heel Raise (page 196) As described in the book, or go to the link below for Dumbbell Standing Calf Raise:
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from previous assessment): _______
e. Recommended weight for 7RM (1RM x recommended percentage for your age): _______ f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to _____Decrease weight to_____ Stay the same_____
8. Seated French Curl (page 196) As described in the book, or go to the link below for Dumbbell Lying Triceps Extension:
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from previous assessment): _______
e. Recommended weight for 7RM (1RM x recommended percentage for your age): _______ f. Recommendations for next exercise session (If you can do > 10 reps, increase the weight by 5 to 10%; if you cannot do 7 reps, decrease the weight): Increase weight to _____Decrease weight to_____ Stay the same_____
9. Bent Over Dumbbell Row (page 197) As described in the book, or go to the link below for Dumbbell Bent-over Row:
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from previous assessment): _______
e. Recommended weight for 7RM (1RM x recommended percentage for your age): _______ f. Recommendations for next exercise session (If you can do more than ten reps, increase the weight by 5 to 10%; if you cannot do seven reps, decrease the weight): Increase weight to _____Decrease weight to_____ Stay the same_____
10. Trunk Lift (page 197) As described in the book, or go to the link below for Barbell Deadlift:
a. # of reps performed: _____
b. # of sets performed: _____
c. Recommendation for next exercise session (If you can do > 10 reps, increase the reps to 20; if you cannot do ten reps, decrease the reps to five): Increase reps to _____Decrease reps to_____Stay the same _____
11. Abdominal Exercise (Curl-Up) (page 198) as described in the book, or go to the link below for Crunch:
a. # of reps performed: _____
b. # of sets performed: ______
c. Recommendation for next exercise session (If you can do > 20 reps, increase the reps to 50; if you cannot do 20 reps, decrease the reps to 10): Increase reps to _____ Decrease reps to_____Stay the same _____
ADDITIONAL QUESTIONS: (Please provide adequate information for full credit.) DON'T FORGET TO HIGHLIGHT YOUR ANSWERS.
12. (3 pts.) Did you find the muscular strength workouts (this one) easier or harder than the muscular endurance workout completed previously in the first assignments for this unit (04.02.02)? Why?
13. (3 pts.) Describe an exercise that you might use to substitute for one or more of these exercises that would better fulfill the requirements of "Core Lift". A "Core Lift" is an exercise that targets the mid-section: abs, obliques, or lower back. Explain your answer.
14. (2 pts.) Describe a safety concern that the exerciser should be aware of when engaged in your proposed Core exercise. Before answering the next question, you may wish to review the short video clip on strength training from the previous lesson.
15. (5 pts.) According to SJS Sports (see link below), list and describe at least 5 responsibilities of the spotter when strength training.
1.
2.
3.
4.
5.
16. (7 pts.) Given your experiences with this workout, how could you incorporate muscular strength exercises in your workouts?
What would a workout for you consist of? (i.e. exercises, sets, reps)-Describe your workout plan below: