Principles of Functional Exercise

Pre-season (Cont’d) Phase 2: Perfecting and getting ready to play. Drills will increase in intensity; heavy lifting will still b ...

Phase 1: Higher reps for recovery. Don’t overdo it the athlete is playing their hardest at this point. Duration: until the end o ...

EvALuATIoNS ...

Name____ Today’s date: Phone (h)__(w) Address____ Email MEDICAL INFORMATION When was your last complete physical examination? Wh ...

How do you spend your day at work? Sitting at a desk walking/ active highly active Hours of sleep do you get each night? Hours p ...

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NAME ACTIVITY DATE DATE DATE DATE DATE DATE TIME TIME TIME TIME TIME NOTES ...

EXERCISE REPS SET TEMPO REST WEIGHT REPS DONE NOTES ...

CHAPTER 13 The time of year is not an important factor when designing a program for athletes A. True B. False For a squash play ...

Periods to take into account for athletes include A. Pre season B. Post season C. In season D. All of the above Circuit trainin ...

What is a good example of a 3 day per week circuit program with one day of rest in between A. Day1-Upper Body; Day2- Lower Body ...

CHAPTER 14 The Truth Behind The Most Popular gym Exercises This section focuses on exercises that are often performed in every d ...

Bad: Smith Machine Squats Fixed plane of motion Takes pressure off of the back, but puts significant pressure on the knees Mini ...

Alternative: Box Squats Wrong: Tendency to sit on bench with weights. Rounding the back When you perform box squats, position t ...

Bad: Smith Machine Bench Press Fixed plane of motion Works same muscle fibers each rep Takes the natural motion out of the move ...

Alternative: Barbell Bench Press Place feet flat on the floor under thighs. Keep shoulders pulled backward and down toward the ...

Bad: Leg Extension The four parts of your quadriceps are designed to work together as one. Recent study in Medicine and Science ...

Alternative: Single Leg Squats Start with one leg out in front of the body keeping the knee and foot in line with hip. Opposite ...