Awesome Places Essay

1184 words - 5 pages

Name: Dustin Mangum Date:7/10/14Fill 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: 10b. # of reps performed: 10c. # of sets performed: 2d. Estimated 1RM (from your previous muscle strength assessment assignment): 13e. Recommended weight for 7RM (1RM x recommended percentage for your age): 9.75f. 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_____2. Bench Press (page 193) As described in the book, or go to the link below for Bench Press:a. Weight Lifted: 15b. # of reps performed: 5c. # of sets performed: 2d. Estimated 1RM (from previous assessment): 17e. Recommended weight for 7RM (1RM x recommended percentage for your age): 12.75f. 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...

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