Assignment 12: Muscular Strength Workout

Name:

Date:

Introduction: The purpose of this assignment is to have you perform a workout that
emphasizes the development of muscular strength. Once you perform this type of
workout, you can decide how to incorporate strength building activities into your overall
fitness program.
Task: For this assignment, you will:
Choose some of your favorite music and play it during your workout. Upbeat music
has been shown to help individuals stay motivated during exercise.
Jog or walk for 5 to 10 minutes to warm up your cardiovascular system. Then,
perform 5-10 stretching exercises to warm up your muscles and prepare for this
workout.
Perform the activities as described on pages 192-198 of your text. This muscular
strength program asks you to complete the same exercises you completed for the
modified 1RM test.
Use your estimated 7RM values, as calculated from your modified 1RM values from
assignment 11. Make sure you note the differences between the program using weight
machines and free weights. To determine your 7RM, multiply your estimated 1RM
by the appropriate percentage for your age (13 year olds = 60% or .60; 14 year olds =
65% or .65; 15 and older = 75% or .75)
Make sure you work with a partner so s/he can spot you if necessary and provide
corrective feedback where necessary. Take turns completing the exercise so you get
some rest between each set of repetitions.
Fill 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.
(13 year olds = 60% or .60; 14 year olds = 65% or .65; 15 and older = 75% or .75)
1. Seated Overhead Press (page 193):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______
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_____
2. Bench Press (page 193):
a. Weight Lifted: _____
b. # of reps performed: _____

c. # of sets performed: _____

d. Estimated 1RM (from Assign. #11): _______
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_____
3. Knee Extension (page 194):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______
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):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______
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):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______
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_____
6. Biceps Curl (page 195):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______

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_____
7. Heel Raise (page 196):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______
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_____
8. Seated French Curl (page 196):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______
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_____
9. Bent Over Dumbbell Row (page 197):
a. Weight Lifted: _____
b. # of reps performed: _____
c. # of sets performed: _____
d. Estimated 1RM (from Assign. #11): _______
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_____
10. Back Extension Exercise (Trunk Lift) (page 197):
a. # of reps performed: _____
b. # of sets performed: _____
c. Recommendation for next exercise session (If you can do > 10 reps, increase
the reps to 20; if you cannot do 10 reps, decrease the reps to 5):
Increase reps to _____Decrease reps to_____Stay the same _____

11. Abdominal Exercise (Curl-Up) (page 198)

a. # of reps performed: _____
b. # of sets performed: ______
c. Recommendation for next exercise session (If you can do > 20 reps, increase
the reps to 50; if you cannot do 20 reps, decrease the reps to 10):
Increase reps to _____ Decrease reps to_____Stay the same _____
ADDITIONAL QUESTIONS: (Please provide adequate information for full credit.)
12. Did you find the muscular strength workouts (assign. 11&12) easier or harder than
the muscular endurance workout completed previously in assignments 8 and 9? Why?

13. Given your experiences with this workout, how could you incorporate muscular
strength exercises in your workouts? What would a workout for you consist of?
(i.e. exercises, sets, reps)Describe your workout plan below:

Evaluation: This assignment is worth 50 points. Points will be distributed as follows:

30 points for completing the workout and filling out the repetitions numbers above and
10 points for the last 2 questions answered.