WORKSHEET

PE 255

Jasmine is beginning a strength training program after years of aerobics and yoga. She has a history of minor lower back troubles. She weighs 125 pounds.

  1. While Jasmine does her standing barbell curls, you want to make sure that she:
  2. Keeps hands should width apart
  3. Keeps an overhand grip
  4. Leans backwards slightly
  5. A, B, and C
  6. A and C *
  7. While performing upright rows, you want to make sure that Jasmine does not:
  8. Bend forward at the waist *
  9. Keep an overhand grip
  10. Pause between raising and lowering the weight
  11. Begin with the weight at the waist level
  12. While performing the supine dumbbell fly, you:
  13. Make sure she has an anterior pelvic tilt
  14. Make sure the weight is not too heavy and her elbows are bent *
  15. Spot her by standing on the side of her to watch her back position
  16. All of the above
  17. Which of the following exercises could be included in a safe and effective exercise program for jasmine?
  18. Standing overhead military presses
  19. The good morning
  20. Leg press *
  21. C or D
  22. A and D
  23. Jasmine has 30 pounds of fat. Her lean body weight is ___ pounds, which is ___ percent.
  24. 95, 76 *
  25. 95, 24
  26. 30,76
  27. 30, 24
  28. All of the following exercises work the hamstrings, gluteus and rectus femoris EXCEPT:
  29. Lunges on a bench
  30. Leg extensions *
  31. Lunges off a bench
  32. Squats
  1. Jasmine is seated on a bench ready to perform bicep curls. Bending from the trunk to pick up her 10 pound dumbbells, the:
  2. Abdominal muscles contract concentrically
  3. Abdominal muscles contract eccentrically
  4. Erector spinae muscles contract concentrically
  5. Erector spinae muscles contract eccentrically *
  6. lean mass = desired weight

1-desired body fat

  1. Your client has been performing the exact same strength training routine for the past two months. Discuss the variables you can manipulate to avoid overtraining, plateaus and boredom.

Cross train by changing movemens patterns, exercises and the sequence of the exercises. Next, manipulate the variable of frequency, intensity and duration (pp 265-266). How to program for various clients

  1. Your client wants to increase his strength and endurance by using calisthenics (body weight exercises). How can you increase the intensity of his routine to add progression to the program?

Be aware of the pull of gravity, body positions and lever (armleg) lengths. For instance, a side lying top leg lift is more intense than a standing leg lift because gravity has more pull on the leg being lifted in a side lying position. If you extend the leg instead of flexing it, this will also add intensity. You can also use manual resistance and slower movements speeds.

  1. Your female client enjoys step aerobics for her cardiovascular fitness but complains that it is beginning to feel too easy. How could you safely add intensity to her routine?

If appropriate, she could increase the height of the step, greater ROM in her movements, longer lever arms, incorporate more traveling moves on the step as well on the floor.

  1. Brian is a 40 year old male who weighs 160 pounds and has 12% body fat and no health or medical restrictions. He works out with you on MWF.

Exercise sets reps resistance

Chest press 3 12 140 lb

Incline press 3 12 120lb

Military press 3 12 70 lb

Upright rows 3 12 60 lb

Triceps extensions 3 12 60 lb

Biceps curls 3 12 40 lb

What upper body exercises would you add to balance Brian’s workout? Why?

Lat pulldowns and lateral lifts for latissimus dorsi and medial deltoid.

Brian has hit a plateau. How would you modify his existing workout?

Vary frequency, intensity, duration; adjust # sets and # reps and resistance to provide overload to the muscles. Change the order in which they are performed in order to change recruitment patterns.

  1. Design a flexibility program for a 35-year-old male with good cardiovascular capacity, excellent strength and poor flexibility, especially in his low back, hip flexors and shoulders. Be sure to include type of stretches and the frequency, intensity and duration of the stretches.

He should stretch all major muscle groups, focusing on the erector spinae, hip flexors and hamstrings. He should do 3-5 static stretches for each body part, holding the stretches for 10-30 seconds and take 2-3 deep relaxing breaths, stretching to mild discomfort or comfortable tension 3-5 days/week. Troubled ares should be stretched daily.

  1. Design a periodization program for a 28 year-old female client whose goals are weight loss and maintenance and increased muscle strength and endurance. Include micro cycles (3-10 training days), meso cycles (6-7 micro cycles) and a macro cycle (3-4 months) with specific goals, sets, repetitions, rest/recovery, frequencies and time frames.

The first group of micro-cycles: goal is to allow for adaptation and teach correct form; 1 set; 12-20 reps; 2 days/wk; active recovery 1-3 min; intensity 50% 1 RM

Second group of micro cycles: goal is progressive resistance to prepare muscles for more intense training; 1-2 sets; 12-15 reps; 2-3 days/wk; 1-3 min active recovery; intensity 60% 1 RM.

Third group of micro cycles: continue progressive strength and endurance building; 1-2 sets; 10-15 reps; 2-3 days/wk; 1-3 min active recovery; intensity 70% 1 RM; change movement patterns and exercises. The next week, training should be active rest-lower intensity (50% 1 RM) and varied to prevent boredom and overtraining.

Next series of micro cycles should focus on strength building. Gradually increase the weight stimulus and decrease reps, i.e., 2 weeks of training with 10 reps/ @ 70% 1 RM; next 2 weeks, 8 reps @ 80%; 2 weeks, 6 reps @ 85%; 1 week of active rest. Two week cycles is a meso cycle. Macro cycle is the master plan. EX: Minutes/hours days

  1. Design a cardio program for a 29 year-old highly conditioned female who is trying to improve her stamina for tennis. Her current workout routine consists of step aerobics 3 days/week.

Tennis is more anaerobic; add interval or Fartlek training to increase anaerobic threshold and stamina. Add cross-training activities and increase durationa dn intensity of activities over time. Choose activities that may mirror the movements used in tennis (220-221).

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