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Chapter 11 Muscle Fitness: Basic Principles and Strength From Fitness for Life Teacher Resources and Materials, Fifth Edition by Karen McConnell, Charles B. Corbin, and Darren Dale, 2005, Champaign, IL: Human Kinetics. SW 11-1 Name Class Date 11 Self-Assessment DETERMINING YOUR MODIFIED 1RM AND GRIP STRENGTH Objective: To perform strength self-assessments to determine 1RM and grip strength. Procedure: Follow the instructions in the text on page 181-184. In the chart for part 1, record the weight lifted, the number of reps, your estimated 1RM, your calculated strength-to-weight ratio, and your fitness rating. Student text pages 181-184 Part 1: Estimating Your 1RM Number Estimated Strength-to- Exercise Weight of reps 1RM weight ratio Rating Seated Arm Press Leg Press Additional exercises (optional; see pages 193-196 for descriptions) Bench Press Knee Extension Hamstring Curl Biceps Curl Heel Raise Lat Pull-Down Triceps Press Self-Assessment 11 Record Sheet Part 2: Grip Strength To test the strength of your hand grip using the dynamometer, follow the instructions on textbook page 184. Use the chart below to record your results. Then use the Grip Strength Rating Chart to determine your strength rating. Hand used First trial Future trial Future trial Date: _________ Date: _________ Date: _________ Right hand Best score Left hand Best score Total score Grip strength rating

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Page 1: Name Class Date 11 DETERMINING YOUR MODIFIED 1RM AND GRIP … · AND GRIP STRENGTH Objective: To perform strength self-assessments to determine 1RM and grip strength. Procedure: Follow

Chapter 11 Muscle Fitness: Basic Principles and Strength

From Fitness for Life Teacher R

esources and Materials, Fifth Edition by K

aren McC

onnell, Charles B

. Corbin, and D

arren Dale, 2

005, C

hampaign, IL: H

uman K

inetics.

SW 11-1

Name Class Date

11Self-Assessment

DETERMINING YOUR MODIFIED 1RM AND GRIP STRENGTHObjective: To perform strength self-assessments to determine 1RM and grip strength.Procedure: Follow the instructions in the text on page 181-184. In the chart for part 1, record the weight lifted, the number of reps, your estimated 1RM, your calculated strength-to-weight ratio, and your fi tness rating.

Student text pages 181-184

Part 1: Estimating Your 1RM

Number Estimated Strength-to- Exercise Weight of reps 1RM weight ratio Rating

Seated Arm PressLeg PressAdditional exercises (optional; see pages 193-196 for descriptions)Bench PressKnee ExtensionHamstring CurlBiceps CurlHeel RaiseLat Pull-DownTriceps Press

Self-Assessment 11 Record Sheet

Part 2: Grip StrengthTo test the strength of your hand grip using the dynamometer, follow the instructions on textbook page 184. Use the chart below to record your results. Then use the Grip Strength Rating Chart to determine your strength rating.

Hand used First trial Future trial Future trial

Date: _________ Date: _________ Date: _________

Right hand Best scoreLeft hand Best score Total score Grip strength rating

Page 2: Name Class Date 11 DETERMINING YOUR MODIFIED 1RM AND GRIP … · AND GRIP STRENGTH Objective: To perform strength self-assessments to determine 1RM and grip strength. Procedure: Follow

Chapter 11 Muscle Fitness: Basic Principles and Strength

From

Fitn

ess

for

Life

Tea

cher

Res

ourc

es a

nd M

ater

ials

, Fift

h Ed

ition

by

Kar

en M

cCon

nell,

Cha

rles

B. C

orbi

n, a

nd D

arre

n D

ale,

2005, C

ham

paig

n, IL

: H

uman

Kin

etic

s.

SW 11-2

Name Class Date

11.2Activity

FUNDAMENTALS OF WEIGHT AND RESISTANCE TRAININGObjective: To perform weight and resistance training exercises to improve muscular strength and endurance.

Activity 11.2 Worksheet

Level Level Level Comments on Level 4Exercise 1 2 3 assisting/coaching Weight sets reps

Seated Overhead PressBench PressKnee ExtensionHalf SquatHamstring CurlBiceps CurlHeel RaiseSeated French CurlBent Over Dumbbell RowBack Extension Exercise ( Trunk Lift)Abdominal Exercise (Curl-Up)

Were there any exercises that were diffi cult for you to perform? What do you think you can do to help you perform them better?

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

__________________________________________________________________________________________

Procedure: Follow the instructions on textbook pages 192-198. For each of the exercises, coach and assist your partner in mastering the proper procedures for each level. Place a “✓” in each box as you work through the mastery levels for each exercise. When you have mastered Levels 1, 2, and 3 of each exercise, you may move on to Level 4 as time permits. Record the sets and reps achieved for each exercise in the Level 4 box. ❏ Level 1 mastery: Lifting technique, no weight. Perform each exercise without any weights by using a wand or

stick instead of a barbell. Concentrate on correct form (placement of body parts) when you are working. Give useful coaching when you are watching your partners.

❏ Level 2 mastery: Spotting technique, no weight. While your partner performs the lift with the wand, you and another partner practice correct spotting technique. Pay particular attention to your leg and hand positions.

❏ Level 3 mastery: Lifting and spotting, light weights. Perform each exercise, using light weights, 5 lifts each. Practice your lifting and spotting techniques, and continue to give each other coaching on both lifting and spotting techniques.

❏ Level 4 mastery: Begin your normal workout using free weights. Select the appropriate percentage of 1RM and the appropriate number of sets and repetitions (see Self-Assessment 11). Perform each of the Basic 10 exercises.

Student text pages 192-198