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

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.
  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?
  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?
  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.

Exercisesetsrepsresistance

Chest press312140 lb

Incline press312120lb

Military press31270 lb

Upright rows31260 lb

Triceps extensions31260 lb

Biceps curls31240 lb

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

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

  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.
  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.
  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.

1