WTC I Term 1 Notes/Assessments

Training Terminology

Below you will find a list of the most common terms used within various training settings. Please become comfortable with all terms listed as you will see them throughout the course and possibly when you decide to train on your own! An introduction to strength training can be found at the Strength Training Wiki: http://en.wikipedia.org/wiki/Strength_training General Terms:

Body Composition – The comparison of good, lean tissues (muscle, organs) to fatty tissue in the body

Cardiovascular Endurance – ability to engage in prolonged exercise or physical activity

Exercise – moving the joints of the body for fitness purposes

Flexibility – range of motion at a certain joint of the body

Muscular Endurance – amount of force body can produce over a period of time

Muscular Strength – amount of force body can produce at once

Physical Activity – increasing heart rate while performing various tasks

Strength Training – building muscular strength and endurance through exercise Strength Training Specific Terms:

1 Rep Maximum (1RM) – total amount of weight that can be fully executed to completion for only one rep

Atrophy – a decrease in muscle size

Circuit – performing multiple exercises in a row (ex: 1 set each of bench press, back squat, lat pull down, shoulder press, barbell curls, triceps kickback, etc.)

Compound Movement (Multi-Joint) – an exercise that requires 2 or more joints to move to fulfill proper form

Concentric Contraction – movement causing the targeted muscle to shorten

Eccentric Contraction – movement causing the targeted muscle to lengthen

Form – proper body mechanics to perform an exercise

Free Weights – any type of weight or rack that is not set in a fixed pattern for form

Functional Training – an exercise designed to benefit a specific movement/activity

Hypertrophy – an increase in muscle size

Intensity – a measurement of how much energy is used OR the amount of resistance used for an exercise

Isolated Movement (Single-Joint) – an exercise only requiring 1 joint to move to fulfill proper form

Machine Weights – any type of machine that allows for a set pattern for form

Overload – continually increasing load and resistance beyond the body’s set point

Overtraining – training to an extent that causes fatigue, withdrawal, and the body’s refusal to repair tissue

Pull Exercises – exercises requiring movement toward the center of the body

Push Exercises – exercises requiring movement away from the center of the body

Repetition (Rep) – a single, full motion of a given exercise

Resistance – the amount of weight or load used to perform an exercise

Set – amount of reps of an exercise performed in sequence **Sets are made up of reps (written Sets x Reps – ex: 3x10)

Spotter – a person that provides guidance, safety, and motivation to a person performing an exercise

Superset – performing two exercises in a row without rest (ex: 1 set of bench press followed immediately by 1 set of triceps kickback)

Tempo – specific pace or speed to perform an exercise Equipment: (Become Familiar with each piece of equipment) Barbell Dumbbell Weight Plates

Half Rack Bench Clips

Resistance Bands Weight Belt Medicine Balls

Exercise Balls Plyometric Boxes Speed Hurdles

Assessment: Basic Terminology Worksheet

Strength Training Exercises

This unit will focus on specific strength training exercises. You will learn how to properly perform each exercise as well as the major muscle group(s) the exercise will target. You need to pay close attention to the specific form of each exercise so you will be able to perform it in class. The following exercises are only some of the many exercises that target certain muscle groups. We may add more exercises as the class proceeds. **Performing a Google or YouTube search for each exercise may help you understand the process. Be careful of the source of the video as they may not always be exactly correct. A nice resource to see proper form of many exercises: http://www.ideafit.com/exercise-library You can even help build a workout from this page – keep in mind for future use!! Chest Exercises:

Bench Press – Lay flat on bench. Hands grip bar about shoulder width. Lower bar to chest. Push bar from chest upwards. Return back to chest for another rep.

Incline Press – Lay flat on an inclined bench. Hands grip bar about shoulder width. Lower bar to top of chest. Push bar from chest upwards. Return back to chest for another rep.

Dumbbell Press (Flat and Incline) – Lay flat on the specific bench. Dumbbells should start in the up position. Lower to the sides of the chest. Push from chest upwards.

Dumbbell Flies (Flat and Incline) – Lay flat on the specific bench. Dumbbells should start together in the up position. Move dumbbells outward keeping elbows nearly straight until arms are parallel to ground. Pull arms together in the same pattern towards the top keeping elbows nearly straight until dumbbells touch.

Push ups – Hands should be on the floor with body facing down. Lower flat body towards floor until elbows are at 90 degrees. Push body back up.

Shoulder Exercises:

Barbell Shoulder Press – Place the back of the bench at the fourth highest setting. Sit upright and lift barbell overhead. Lower in front of face and push upwards. Repeat.

Standing Shoulder Press – Address the bar set at shoulder height with chest facing bar and body standing. Take the bar to top of chest. Push bar upwards keeping a straight back. Lower bar in front of face to chest until elbows are at 90 degrees. Repeat.

Standing Dumbbell Shoulder Press – Take one dumbbell at each shoulder. While standing, push dumbbells upward. Return to shoulders.

Dumbbell Shoulder Press – Seated at 90 degrees, take one dumbbell at each shoulder. Push dumbbells upward. Return to shoulders.

Arnold Press – Seated at 90 degrees or standing. Take one dumbbell at each shoulder with palms facing shoulders. As you push upward, rotate hands so they face out. Return to shoulders by rotating hands to face shoulders.

Front Raises – Stand with dumbbells at thighs. Raise dumbbells in front of body keeping elbows straight to a parallel level. Return to thighs.

Side Raises – Stand with dumbbells at hips. Raise dumbbells outwards on the side of body keeping elbows straight. Return to hips.

Bent Over Raises – Bend over with knees bent and back arched and eyes up. Dumbbells will be held under chest. Raise dumbbells towards your back. Return to bottom position.

Back Exercises:

Bent Over Row – Bend over with knees bent, back arched, and eyes up. Hold a straight bar under chest with arms fully extended. Pull bar up to chest staying in the bent position. Return bar to bottom position.

One Arm Dumbbell Row – Use a bench to place one hand and same side knee, keeping back arched and eyes up. Hold a dumbbell with opposite hand with arm fully extended towards ground. Pull dumbbell upwards keeping elbow tight to side of chest. Elbow should be high and tight. Return to starting position.

Lat Pulldown – Sit at the cable machine with long bar attached. Keep back arched. Arms start overhead fully extended. Pull bar down so arms are next to sides (elbows will bend). Return to top.

Hammer/Cable Row – Sit on the seated row machine with back arched and chest on pad. Pull elbows backwards as far as possible keeping your chest on pad. Return to starting position.

Pull ups – Hang from pull up bar. Pull body upwards until chin is above bar. Lower body until elbows are fully extended.

Inverted Pull ups – Lay under a straight bar placed on rack. Keep hands about shoulder width apart. Pull body upwards until chest touches bar. Lower body back down.

Trapezius (Base of rear neck) Exercises:

Upright Row – Stand with an EZ bar or Straight Bar held across thighs. Shrug shoulders then raise bar to chin keeping elbows higher than bar.

Barbell Shrugs – Stand with a straight bar held across thighs. Lift shoulders upwards while leaving elbows fully extended.

Dumbbell Shrugs – Hold dumbbells at sides of hips. Lift shoulders upwards while leaving elbows fully extended. **Many Back and some Shoulder exercises also work the trapezius secondarily Leg Exercises:

Goblet Squat – Hold a dumbbell by your chin. Use a hip hinge to push hips backward. Lower hips so they are below parallel to the ground. Drive heals into ground and raise back up. Keep chest big and eyes up with feet flat on the ground throughout exercise.

Back Squat – Stand with feet shoulder width apart. Throughout the exercise, keep feet flat, big chest, butt/hips locked. With weight on the back of the shoulders (squeeze shoulder blades together), lower hips towards floor keeping knees in line with toes and heels flat until legs are parallel to ground. Drive upwards through heels and driving shoulders upwards while shooting hips until standing straight.

Front Squat – Stand with feet shoulder width apart. Throughout the exercise, keep feet flat, big chest, butt/hips locked. With weight on the front of the shoulders (cross arms at parallel level OR hold bar with fingers and hold elbows high), lower hips towards floor keeping knees in line with toes and heels flat until legs are parallel to ground. Drive upwards through heels and driving shoulders upwards while shooting hips until standing straight.

Lunges – Standing straight with dumbbells at sides or a barbell on back (like back squat), step forward with one foot lowering hips. Back knee will bend. Step far enough for front knee to stay in line with toes and back knee stays just off of ground. Push front foot backward to starting position. Repeat with other leg.

Dumbbell Step Ups – Standing straight with dumbbells at sides, step with one foot onto a platform. Drive through the middle of your foot while raising other leg to a 90 degree angle in the air for 1 second. Return this leg to the ground. Return first leg to ground. Repeat with other leg.

Romanian Deadlift – Standing straight with a barbell across thighs, arch back by locking hips. Keep Chest big and knees slightly bent throughout exercise. Bend forward at waist until weights touch ground. Return to starting position. Keep back flat and hips locked the entire motion.

Leg Extension – Use leg extension machine. Keeping back against pad and hips down, raise feet upwards behind the leg pad. Return to starting position.

Calf Raises – This can be done using various methods. Put the ball of your foot on the edge of a platform. Push toes downward so body raises. Return body downwards until heels are below toes and repeat.

Nordic Hamstring – Kneel on the ground with upper body straight and hips locked. Have a partner push down on the heels. Lower your upper body towards ground. Touch ground and raise back up while keeping hips straight.

Hamstring Rolls – Lay flat on the ground with heels on an exercise ball. Raise your hips off of ground. Pull your heels towards your butt and return to starting position.

Triceps Group Exercises:

Triceps Kickback – Brace body with your hand so upper body is parallel to the ground. Pin elbow against side of ribs. Raise hand backwards until elbow if fully extended. Return to starting position.

Triceps Pushdown – Using cable machine, grasp a rope, v-shape, or straight bar attachment. Pin elbows to sides. Push hands down until elbows are fully extended. Return upwards until elbows reach a 90 degree angle.

Overhead Triceps Extension – Hold a dumbbell behind head. Keeping elbows in tight, raise hands above head until elbows are fully extended. Return to starting position.

Skull Crushers – Laying flat on a bench using an EZ bar or Straight bar. Start with bar near forehead. Extend elbows upwards until straight keeping elbows in tight. Return to starting position.

Close Grip Bench Press – Perform the bench press with hands close together (inside shoulder width). Elbows should travel near ribs.

Biceps Group Exercises:

Dumbbell Curls – Hold dumbbells at hips with palms facing inward. Raise dumbbell to shoulder with palm rotating to face shoulder. Return to starting position.

Hammer Curls – Hold dumbbells at hips with palms facing inward. Raise dumbbell to shoulder with palm staying inward. Return to starting position.

EZ Curls – Use an EZ bar. Start with bar across thighs. Raise bar to chest bending at elbows. Return to starting position.

Barbell Curls – Use a Straight bar. Start with bar across thighs. Raise bar to chest bending at elbows. Return to starting position.

Preacher Curls – Use a Preacher Curl Machine. Put armpits on the top of the pad. Grasp handles. Pull up to chest while triceps stay against pad. Return to starting position.

Concentration Curls – Sit on a bench with a dumbbell. Put the back of elbow inside of the same knee. Raise dumbbell to shoulder keeping elbow in place. Return to starting position.

Multiple Muscle Group Exercises:

Hang High Pulls (Back, Trapezius, Legs) – Stand with hips locked and knees slightly bent. Hold bar inside shoulder width while it hangs near thighs. Raise elbows, extend knees and hips all at once in an explosive manner upwards. Keep elbows higher than bar at all times. Return to starting position.

Jump Shrugs (Back, Trapezius, Legs) - Stand with hips locked and knees slightly bent. Hold bar inside shoulder width while it hangs near thighs. Jump while extending knees and hips and raising your shoulders in a shrugging motion.

Clean Pulls (Legs) – Start with the bar on the ground. Sink hips with chest and eyes upwards. Explode upwards extending the knees and hips.

Deadlifts (Legs, Back, Trapezius) – Bar is resting on floor. Bend knees and hips to address bar. Keep back arched, hips locked and shoulders back. Pull bar upwards at entire body raises. Return to starting position.

**Other exercises may be done in class combining multiple muscle groups Assessment: Strength Training Exercise Recognition

Individual Safety Principles Individual safety is one part of conducting a safe training session. The other part is watching out for others. Keeping yourself safe by following specific protocols will make your workout more enjoyable and more beneficial. Without the need to worry about becoming injured, your focus can stay on training properly. As you read about individual safety, keep in mind that using proper form is probably one of the most important aspects to consider. Never sacrifice proper form when performing an exercise. Using proper form is needed to keep your body safe from injury by not placing it in unneeded positions. Safety rules and regulations for our specific fitness center can be found in the folder given to you for class. Read the following articles about safety considerations and resistance training. Make sure to consider how you can implement these ideas into everyday training sessions. Safety Precautions to Follow When Weight Training Jun 30, 2010 | By M.A. Little Weight training can help you build muscle and get in top shape. The benefits of a good weight-training program include increased muscle mass, strength and self-image. However, you put yourself at risk for serious injury or even death by not following safety precautions. Following a few guidelines will make the weight-training experience rewarding and fun. Warm Up Before starting your workout, perform a warm-up routine. Five to ten minutes of cardio and stretching raise your body temperature. It is important to get used to the feel of the first exercise. One light warm-up set at the start of your exercise session is the best way to get used to the motion and range of the set. Go through the motion of the first exercise with 15 to 20 reps, according to getbig.com. Choose a weight light enough to concentrate on the motion instead of the weight. Warm-ups help prevent muscle strains and soft-tissue injuries. Technique Safe weight training is dependent upon many factors. Correct technique can help you avoid muscle and joint injury caused by improperly performing weight lifting routines. When lifting, improper lift angles and isolation of the wrong muscles during the lift causes muscle strains and tendon or ligament injuries. It's important when lifting from the standing position to keep your back straight, using only the muscles that you are attempting to isolate. When performing leg lifts, you must keep your spine straight and lift only with your legs, bending at the knees and not the waist. Consult a personal trainer for the correct technique before starting weight training. Equipment Using well-maintained equipment prevents injuries and makes the workout more enjoyable. Do not use faulty equipment; make sure workout benches are safe and clean. To keep weights from sliding off the bars, be sure the bars have weight clamps. Prevent slip and falls by using rubber mats and good workout shoes. Keep the workout area clean and uncluttered to avoid tripping accidents. Always wear a weight belt when lifting to prevent hernias and back injuries. Weight lifting gloves improve your grip. Workout Partner Having a workout partner not only makes the workout safer, but also makes it more enjoyable. Your partner spots the weights when you do the bench press or other exercises that require heavy weight. Exercising with a partner at home is safer than doing it alone. Not only does a partner prevent injuries, if an injury occurs, someone is there to help. Trainers Trainers know the safe way to lift and the correct weight to use. They also have the expertise to design a workout plan that is best for you. Hiring a trainer ensures that you are not lifting incorrectly; knowing the correct lifting technique

maximizes results and reduces injury. Trainers also have the knowledge to advise you on nutritional needs and correct breathing while lifting. References

Get Big: Getting Big the Right Way Article reviewed by Aldene Fredenburg Last updated on: Jun 30, 2010 Source: http://www.livestrong.com/article/156785-safety-precautions-to-follow-when-weight-training/ Safety Precautions When Doing Weight Training Sep 2, 2010 | By Jake Lynn Weight training is beneficial in building muscle mass and bulking up your body. It is important to know your limits and when you are harming your body. Staying safe in the gym will lead to more intense workouts later, ultimately benefiting your body in the long run. Warm-Up Never lift weights without warming up first. It will make your blood pump faster and prepare your muscles to train. Start with a light jog and stretch out all the muscles you will use during the workout. Warming up will also help prevent injury. Breathe When doing any exercise, remember to inhale and exhale each rep. Your body needs oxygen to function. If you hold your breath while lifting, you may feel lightheaded and dizzy. More oxygen from breathing will also give you more mental strength to complete the set. Control When lifting, always keep the motion slow and controlled. This maximizes the effectiveness of the lift by isolating muscles and it also helps prevent injury. Never continue a workout if you have to sacrifice form to do it. You will not increase muscle and will only harm your body. Spotter When doing heavy lifts, ask somebody to spot you. She can help if you are struggling to finish your last rep and help in case there is an accident. Find a partner to consistently lift with you so you always have a spotter. You will know each other's strengths and weaknesses, making it easier to spot. Clean Up Never leave weights lying around. After completing a set, place the weights back on the rack before moving on in your workout. Weights on the floor increase danger to you and other people working out around you. References

FreedomFly.net: Safety Precautions and Basic Gym Safety Article reviewed by Elizabeth Ahders Last updated on: Sep 2, 2010 Source: http://www.livestrong.com/article/227334-safety-precautions-when-doing-weight-training/ **In regards to the Control section above, when using High Intensity Training (HIT), it is important to explode through the hard part of the lift and slowly control the weights through the easy part of the lift. It is essential to exhibit control throughout the entire exercise following the HIT principles. We have not focused much on High Intensity Training yet in class, but keep this in mind for the future. Assessment: Safety Technique WKST

Partner Safety/Spotting

Working out with a partner is always recommended when training. As was discussed previously, a partner can help motivate you during the workout as well as provide a spot to keep you safe. You can also do the same for your workout partner as he/she exercises. This unit will help you understand how to properly spot various exercises in order to keep the workout safe and productive. Below you will find a few articles related to spotting. Spotting refers to helping a workout partner safely perform an exercise. Read the articles below and consider how you can implement these techniques into your daily workouts. After the articles, you will find some basics that will help you spot different types of exercises. The best way to learn how to spot is by actually performing, so you should be learning just as much in class as you will in the following text. Article 1 Spotting Techniques Jul 23, 2010 | By Becky Miller Spotting another person while they are lifting weights requires you to support them during a particular exercise. The emphasis is on keeping them safe and allowing them to use proper form while lifting more than they could normally do by themselves. When you spot someone, you are committing to that person's safety. A good spotter will know when to assist and how much assistance is needed. Step 1 Pay attention at all times. Be ready to respond instantly if you are needed. Don't be distracted by the pretty girl or handsome guy across the gym. Keep your eyes focused on the person you are spotting. Observe their breathing and notice if they begin squirming or struggling. If they lose their form, they need your help. Step 2 Provide only the help that is needed. Sometimes just a light touch provides a placebo effect that gives the lifter the extra bit of power they need to push through and finish the rep. Don't jerk the weight or do all the work for them, unless they have totally failed and cannot continue at all. Step 3 Use two hands. Sometime an opposing grip works well, particularly when spotting a bench press. This means using an underhanded grip with one hand and an overhanded grip with the other. Using two hands gives balanced assistance, so you're not inadvertently causing more weight load on one side. Step 4 Communicate. Ask the person being spotted up front how many reps they think they can do on their own. Check back in with them along the way, particularly if they are struggling, as to how many more reps they want to attempt. Watch their breathing and let them know if they are holding their breath. Step 5 Encourage him. Cheer him on to help him squeeze out a few more reps. Let him know you are right there to help. Afterwards tell him he did a good job! Tips and Warnings

If you ask someone to spot you, make sure you trust that person. If you notice her not paying attention or not spotting you properly, don't continue lifting with her. Find yourself another spotter or lighten up the weight, so you can lift it safely by yourself.

Never spot someone who is using more weight than you can safely handle. This could result in disaster, with one or both of you getting hurt. Make sure you can bail out your training partner by lifting the entire weight if necessary.

References Fitness Pros: Body Building Spotting Techniques Body & Soul Boot Camp: Weight Lifting Spotting Techniques University of Wisconsin Stout: Principles of Weight Training Article reviewed by Mike Myers Last updated on: Jul 23, 2010 Source: http://www.livestrong.com/article/183030-spotting-techniques/ Article 2 Importance of Spotting in Weightlifting Feb 5, 2010 | By Dr. Darian Parker Spotting is a crucial component of resistance training participation. Proper spotting for appropriate resistance training exercises enhances a lifter's mental and physical performance during resistance training. Without the use of spotting and subsequently proper spotting technique, weight-lifting participants put themselves at a higher risk for lifting-related injuries. Safety A primary goal of lifting weights is safety of movements. When working with heavy weights, using a spotter helps to decrease the risks of serious injury. In the May 2003 Issue of Medicine and Science in Sports and Exercise, researchers indicated that a decrease of injuries when lifting weights could be accomplished through more education, equipment warnings and proper spotting technique. Psychological Benefits of Spotting While the physical benefits of spotting are usually easy to see, the psychological benefits are more subtle. However, these subtle differences can have a huge affect on resistance training performance. The assistance of a spotter creates encouragement and a sense of confidence and enables the lifter to complete the exercise safely and effectively Physical Benefits of Spotting Spotting while lifting weights not only provides a mental advantage for the lifter, but a physical one as well. In the June 2000 Issue of Medicine and Science in Sports and Exercise, researchers compared unsupervised and directly supervised participation during weight lifting. The researchers concluded that direct supervision and monitoring during weight lifting was more effective in terms of increased training load and strength gains. Spotting Technique When spotting most exercises, it is important to first have a solid base underneath you. The spotter should use a widened split stance to create a larger base of stability. In this stance, the spotter puts one foot in front of him and the other one behind him and then widens them out. The torso should be upright and the hands should be in a position that most effectively spots a specific exercise. If it is an exercise such as the bench press, the spotter would have an alternating grip, with one underhand grip and one overhand grip on the bar for support. If it is an exercise such as a dumbbell shoulder press, then the spotter would place both hands on the lifter's wrists to provide support. Overall though, body balance and stability are the keys to effective spotting, along with adjusting to specific exercises being performed. When and What to Spot Effective spotting happens even before a weight lifter begins a lift. Communication between the lifter and the spotter is important so that each knows the protocol for executing the lift properly. A spotter can begin spotting actively if a lifter needs a lift off of a weight. This initial assist can help the lifter feel confident both physically and mentally before performing the movement. During actual lifting performance, the spotter should be involved in both the lengthening

and shortening phase of the lift. Additionally, spotters especially come in to play when the lifter is trying to work through the sticking point of the lift, which occurs about halfway through the forceful exertion of lifting a weight. In terms of what exercises to spot, almost any exercise can be spotted except for power exercises. In the textbook "Essentials of Strength Training and Conditioning," authors Earle and Baechle explain that power exercises should not be spotted due to the considerable safety issues for the spotter. References

Medicine and Science in Sports and Exercise: "U.S. Injuries and Deaths Associated with Weight Training"; V. Lombardi and R. Troxel; 2003

Medicine and Science in Sports and Exercise: T'he Influence of Direct Supervision of Resistance Training on Strength Performance"; S. Mazzetti et. al.; 2000

"The NSCA's Essentials of Personal Training, Human Kinetics."; R. Earle and T. Baechle; 2003 Article reviewed by Patricia A. Carter Last updated on: Feb 5, 2010 Source: http://www.livestrong.com/article/80048-importance-spotting-weightlifting/ Resistance Training Spotting Barbell Free Weight Spotting: When your partner is using free weights, a spotter is a must. You should primarily stand behind the performer in an athletic stance. Be ready to assist at all times. Depending on the exercise, you can help raise the bar (ex. bench press) or help assist the body complete the motion by strategically placing your hands (ex. squats). Dumbbell Free Weight Spotting: Again, stand behind your partner. When your partner struggles you should place your hands on their wrists to stabilize the forearm and weight of the dumbbell. Guide through the rest of the motion or help easily lower the weights. Make sure the dumbbell does not fall inwards towards the performer. Power and Explosion Exercises: These exercises generally do not use spotters as it puts the spotter in harm’s way. As a partner, you should help motivate the performer during these types of exercises and remind him/her to push the weight away from the body if struggling. Always be there in case of an emergency or injury. Cable Exercises: These exercises should be spotted in order to help the performer complete the range of motion. Hold the attachment near the base where it connects to the cable and help the performer complete the rep. All exercises: A spotter is used to keep the performer safe and motivated. A spotter is unique because he/she can allow the performer to push past the point the body thinks it cannot go beyond. A spotter can always help with forced reps or negatives. These occur once the performer cannot complete the exercise alone. The spotter will guide the resistance through the range of motion allowing the performer to complete more repetitions with help. This is a great way to help build muscular components. Assessment: Spotting Description

Name: Date: Period:

Training Terminology Directions: Match the training term with the proper definition provided. Type the number of the definition in the Answer column next to the training term.

Training Term: Answer: Definition:

Strength Training 1. range of motion at a certain joint of the body

Muscular Endurance 2. an increase in muscle size

Free Weights 3. total amount of weight that can be fully executed to completion for only one rep

Overtraining 4. movement causing the targeted muscle to shorten

Eccentric Contraction 5. moving the joints of the body for fitness purposes

Repetition (Rep) 6. any type of machine that allows for a set pattern for form

Overload 7. continually increasing load and resistance beyond the body’s set point

Cardiovascular Endurance 8. a measurement of how much energy is used OR the amount of resistance used for an exercise

Intensity 9. training to an extent that causes fatigue, withdrawal, and the body’s refusal to repair tissue

Atrophy 10. amount of force body can produce at once

Form 11. a single, full motion of a given exercise

Compound Movement (Multi Joint)

12. building muscular strength and endurance through exercise

Exercise 13. a decrease in muscle size

Tempo 14. an exercise only requiring 1 joint to move to fulfill proper form

Push Exercises 15. The comparison of good, lean tissues (muscle, organs) to fatty tissue in the body

Hypertrophy 16. movement causing the targeted muscle to lengthen

Physical Activity 17. an exercise that requires 2 or more joints to move to fulfill proper form

Spotter 18. proper body mechanics to perform an exercise

Machine Weights 19. increasing heart rate while performing various tasks

Body Composition 20. an exercise designed to benefit a specific movement/activity

Set 21. any type of weight or rack that is not set in a fixed pattern for form

Concentric Contraction 22. performing multiple exercises in a row

1 Rep Maximum (1RM) 23. amount of force body can produce over a period of time

Superset 24. exercises requiring movement away from the center of the body

Muscular Strength 25. performing two exercises in a row without rest

Isolated Movement (Single Joint) 26. exercises requiring movement toward the center of the body

Resistance 27. a person that provides guidance, safety, and motivation to a person performing an exercise

Pull Exercises 28. ability to engage in prolonged exercise or physical activity

Flexibility 29. specific pace or speed to perform an exercise

Circuit 30. amount of reps of an exercise performed in sequence

Functional Training 31. the amount of weight or load used to perform an exercise

Name: Date: Period:

Strength Training Exercises Directions: Match the description of each exercise by placing the number of the description in the column next to the exercise.

Answer: Exercise: Description:

Back Squat

1. Bend over with knees bent, back arched, and eyes up. Hold a straight bar under chest with arms fully extended. Pull bar up to chest staying in the bent position. Return bar to bottom position.

Clean Pulls

2. Stand with an EZ bar or Straight Bar held across thighs. Shrug shoulders then raise bar to chin keeping elbows higher than bar.

Bent Over Row

3. Address the bar set at shoulder height with chest facing bar and body standing. Take the bar to top of chest. Push bar upwards keeping a straight back. Lower bar either to chest or behind head until elbows are at 90 degrees.

Dumbbell Curls

4. Stand with hips locked and knees slightly bent. Hold bar inside shoulder width while it hangs near thighs. Raise elbows, extend knees and hips all at once in an explosive manner upwards. Keep elbows higher than bar at all times. Return to starting position.

Bench Press

5. Start with the bar on the ground. Sink hips with chest and eyes upwards. Explode upwards extending the knees and hips.

Lunges 6. Seated at 90 degrees, take one dumbbell at each shoulder. Push dumbbells upward. Return to shoulders.

Upright Row

7. Use a bench to place one hand and same side knee, keeping back arched and eyes up. Hold a dumbbell with opposite hand with arm fully extended towards ground. Pull dumbbell upwards keeping elbow tight to side of chest. Elbow should be high and tight. Return to starting position.

High Pulls 8. Lay flat on the specific bench. Dumbbells should start together in the up position. Move dumbbells outward keeping elbows nearly straight until arms are parallel to ground. Pull arms together in the same pattern towards the top keeping elbows nearly straight until dumbbells touch.

One Arm Dumbbell Row

9. Stand with dumbbells at thighs. Raise dumbbells in front of body keeping elbows straight to a parallel level. Return to thighs.

Dumbbell Shoulder Press

10. Lay flat on bench. Hands grip bar about shoulder width. Lower bar to chest. Push bar from chest upwards. Return back to chest for another rep.

Front Raises

11. Perform the bench press with hands close together (inside shoulder width). Elbows should travel near ribs.

Dumbbell Flies

12. Hold dumbbells at hips with palms facing inward. Raise dumbbell to shoulder with palm rotating to face shoulder. Return to starting position.

Standing Shoulder Press

13. Stand with feet shoulder width apart. Throughout the exercise, keep feet flat, big chest, butt/hips locked. With weight on the back of the shoulders (squeeze shoulder blades together), lower hips towards floor keeping knees in line with toes and heels flat until legs are parallel to ground. Drive upwards through heels and driving shoulders upwards while shooting hips until standing straight.

Close Grip Bench Press

14. Standing straight with dumbbells at sides, step with one foot onto a platform. Drive through the middle of your foot while raising other leg to a 90 degree angle in the air for 1 second. Return this leg to the ground. Return first leg to ground. Repeat with other leg.

Dumbbell Step Ups

15. Standing straight with dumbbells at sides or a barbell on back (like back squat), step forward with one foot lowering hips. Back knee will bend. Step far enough for front knee to stay in line with toes and back knee stays just off of ground. Push front foot backward to starting position. Repeat with other leg.

Name: Date: Period:

Strength Training Individual Safety Worksheet

Directions: Answer the question completely using complete sentences if necessary or circle the correct answer.

1. True/False: Individual safety is extremely important when training.

2. List 3 safety rules to follow in a fitness facility. a. b. c.

3. Describe what a “spotter” is and when a “spotter” is used.

4. True/False: You should always unload the weights from the bar and rack them in the proper area after use.

5. When should you breathe out while performing a strength exercise?

6. True/False: Standing around doing minimal work is beneficial to you individually and to the entire class when in a training situation.

7. True/False: Warming up with a dynamic stretch and cooling down with a static stretch are key components to

prepare your body for training and to help your body recover after training.

8. True/False: When performing a specific exercise, proper form should be followed throughout the entire motion.

9. Explain the benefits of having a workout partner.

10. True/False: You should help others understand how to train safely.

Name: Date: Period:

Spotting Technique Directions: Pick two different exercises that are performed with different equipment (ex. barbells, dumbbells, cable, etc.). List the name of the exercise and write a short description detailing the proper way to spot that exercise. Be specific in your response relating to your grip and/or hand placement, stance, and timing. Exercise 1 Name: Description: Exercise 2 Name: Description:

Name: Date: Period:

Term 1 Notes Quiz Directions: Review the notes associated with Term 1. Answer the questions based on those notes. You may use any resources needed.

1. Building muscular strength and endurance through exercise is called _______________. a. Body Composition b. Strength Training c. Exercise

2. The amount of force the body can produce at one time is called ______________. a. Muscular Endurance b. Muscular Strength c. Flexibility

3. An increase in muscle size is called _______________. a. Hypertrophy b. Atrophy c. Getting Swoll

4. Exercises that require movement away from the body are considered ______________ exercises. a. Pull b. Push c. Explosive

5. Exercises that require movement toward the body are considered ________________ exercises. a. Pull b. Push c. Explosive

6. A single, full movement of an exercise is called a __________. a. Set b. Workout c. Repetition

7. Performing a squat motion with the bar placed upon the back of the shoulders is called a _________ squat. a. Front b. Back c. Goblet

8. Any type of pull exercise should include a flat back. a. True b. False

9. Proper form on a bench press or push up should include the elbows moving towards the ribs at about a 45 degree angle instead of straight out to the side.

a. True b. False

10. Proper form is one of the most important aspects of training that you can control. a. True b. False

11. You do not need a proper warm up before any type of training.

a. True b. False

12. A spotter should always be used to keep the exerciser safe and to help motivate. a. True b. False

13. Lack of breathing while performing an exercise could lead to injury. a. True b. False

14. A spotter should pay attention at all times and use two hands to help the exerciser. a. True b. False

15. Power and explosive exercises do not need a spotter for the spotter’s safety. a. True b. False

Name: Date: Period:

Training Reflection Directions: Think back upon your training during the last term. Over the past 8-9 weeks, you have trained your body in multiple ways. Please write a reflection about this period of time and how you feel. Your reflection should include the following:

1. How you felt at the beginning of the term about the upcoming training. 2. Describe the various aspects of training you learned about and how you incorporated them into your workouts. 3. Explain the gains you made in regards to the many benefits of training (muscular endurance/strength/power,

flexibility, body composition, attitude, self-esteem, etc.). 4. Discuss if you have accomplished the goals you wanted to reach over the last term. If you were able to reach

them, what helped your success? If not, what you can do in the future to be successful? 5. Explain the goals you want to accomplish as you move forward with your training.

This should be an HONEST reflection. Make sure to write in a complete and thoughtful manner.