Semester 1 Review: Weightroom Performance Exam

Vocabulary F.I.T.T COMPOUND EXERCISES ISOLATION EXERCISES Strength Speed Endurance Hypertrophy Plyometics Abdominal Exercise Adaptation Overload Specificity F.I.T.T

F.I.T.T Principal F= Frequency of Activity Any workout regiment where specific exercises should be done 2-3 times a week for prime results. Sports: 5-7 days a week PE: 4-5 Days a week Real Life: 2-3 Times a week

F.I.T.T Principal I= Intensity The designated load or amount of work applied to each exercise. IE: How hard you are working during your workout. High Moderate Low Measured by heart rate: How hard your heart is beating and if you keeping a consistent sweat Sport: Moderate – High PE: Moderate – Low Real World: Moderate – High

F.I.T.T Principal T=type The kind of exercises that are being performed. Example: Weight training(Resistance Training), dynamic warm-ups, plyometics, cardiovascular endurance, compound or isolated movements. Combine more than 1 type to give maximal results

F.I.T.T Principal T= Time The amount of time exercises is performed. Sports Team: minutes per session PE: minutes per session Real World: minutes per session

ISOLATION EXERCISES: Movements that use only one joint. Examples of Isolation Lifting Activities: Leg curl Triceps pull down Bicep curl Shoulder raise

COMPOUND EXERCISES: Movement that involves more than one joint. Example of Compound Exercise: Squats Bench Press Sit ups Triceps extension Shoulder press Seated rows

Strength: The ABSOULTE ability to apply MAXIMAL FORCE.

Endurance: The ability to apply force for an EXTENDED length of TIME.

Hypertrophy Exercises that focus on increasing muscular size High weight - low rep exercises Specific muscle you want in increase Over that muscle during routine Once muscle has Adapted to that stress, Progress to higher weight to put more stress on that muscle to increase strength.

Plyometics: Exercises based around having muscles exert MAXIMUM JUMPING FORCE. Examples of Plyometics activities: High Skips Walking lunges Medicine ball Raise Squats Leg curl

Abdominal Exercise: Exercises the focus on strength and endurance of the overall core muscle group. Example of Ab Exercises: Decline abs Medicine ball sit ups Sit ups Crunches

Specificity Training movements that are SIMILAR to the ATHLETIC MOVEMENTS you want to IMPROVE on.

Overload: STRESSING the body in a manner it is UNACCUSTOMED to.

Adaptation: The body’s reaction to HANDLING STRESSES placed UPON IT.

Using Resistance Training to improve Athletic Performance: Cycle of Specificity Overload Adaptation

Sample 1 Question Adam is a cross country runner who is starting a new lifting routine. What areas of his sport should he focus on during his lifting program? And why that focus?

Sample Answer 1 Endurance : of lower body muscle groups and cardiovascular endurance That will be the primary systems used in his sport

Sample 2 Question: Steve performs the same 7 weight room activity for 8 weeks straight. He notices that it gets easier from week to week, but sees very little change in his strength level. Why?

Sample 2 Answer Steve’s body has adapted to the stress of this routine. He needs to overload his body on a regular basis to increase strength.

Sample 3 Question Create a 4 week resistance training plan that uses 1 compound lower body exercise that focuses on Quadriceps strength and size (hypertrophy), and 1 compound exercise that focuses on upper body exercises to increase pectorials strength and size (hypertrophy). Follow F.I.T.T Principles for real world. Include weight, reps and exercise name. Remember to progress; Can’t have same Sets/reps/weight every week. Should still have activities/sets

Week 1: Tuesday: Squats: 4 Sets – 55lbs – 10 reps Bench: 4 Sets - 45 lbs – 10 reps Thursday Squats: 5 Sets – 55lbs – 8 reps Bench: 5 Sets - 45 lbs – 10 reps Week 2: Monday Squats: 5 Sets – 60lbs – 6 reps Bench: 4 Sets - 50 lbs – 8 reps Wednesday Squats: 5 Sets – 60lbs – 8 reps Bench: 5 Sets - 50 lbs – 6 reps FridaySquats: 5 Sets – 60lbs – 10 reps Bench: 4 Sets - 55 lbs – 6 reps

Week 3: Tuesday Squats: 4 Sets – 65lbs – 8 reps Bench: 4 Sets - 55 lbs – 8 reps Thursday Squats: 4 Sets – 45lbs – 10 reps Bench: 5 Sets - 55 lbs – 10 reps Week 4: Monday Squats: 4 Sets – 65lbs – 10 reps Bench: 5 Sets - 60 lbs – 8 reps Wednesday Squats: 5 Sets – 65lbs – 10 reps Bench: 5 Sets - 60 lbs – 10 reps Friday Squats: 6 Sets – 65lbs – 10 reps Bench: 5 Sets - 65 lbs – 8 reps