Cardio
This type of fitness is the ability of your heart, lungs, and blood vessels to deliver oxygen to your muscles.
Answer: What is aerobic cardiovascular fitness?
Exercise: Jog in place for 30 seconds.
One key coaching cue in plyometrics is to land this way, so your knees and joints stay safe.
Answer: What is "land like a feather"
Exercise: 5 snap-down to vertical jump + stick landings on my whistle.
This muscle is on the front of the upper arm and bends the elbow.
Answer: What is the biceps?
Exercise: Inch worms 30 seconds
This nutrient is most important for building and repairing muscle after workouts.
Answer: What is protein?
Exercise: Shoulder taps 30 seconds
The “S” in SMART stands for this.
Answer: What is Specific?
Exercise:
Running, swimming, and biking are all examples of this type of exercise.
Answer: What is aerobic exercise?
Exercise: Jumping Jacks for 1 minute
During plyometric workouts, quality matters more than this.
Answer: What is Quantity?
Exercise: Pogo hops for 30 seconds
These muscles are on the back of the upper leg and help bend the knee.
Answer: What are the hamstrings?
Exercise: Lunges each leg 30 seconds
Strength is the ability to produce this.
Answer: What is force?
Exercise: Pulse squats 30 secondss
The “M” in SMART means your goal should be able to be this.
Answer: What is Measureable?
Exercise: 1 min plank
Exercise
These fast-contracting fibers are mostly used during explosive plyometric moves.
Answer: What are fast-twitch fibers (Type II)?
Exercise: Tuck jumps 30 seconds
This large back muscle helps with posture and pulling movements.
Answer: What is the latissimus dorsi?
Exercise: Push-ups
Power is a combination of strength and this.
Answer: What is speed?
Exercise: Explosive jump squats 30 seconds
The “T” in SMART means your goal needs this.
Answer: What is a Time-bound deadline?
Exercise: Leg raises 30 seconds
This is what improves when you participate in anaerobic activities such as HIIT. It is important for resting between plays in sports like football, basketball, and volleyball.
Answer: What is recovery
Exercise: Burpees for 30 seconds
Slow twitch muscles fibers are red while fast twitch muscle fibers are this.
Answer: White
Exercise: Split squat jumps 30 seconds
These core muscles help you twist and rotate.
Answer: What are the obliques?
Exercise: Russian Twists for 30 seconds
Medicine ball slams, box jumps, and Olympic lifts are examples of training this quality.
Answer: What is power?
Exercise: High knees 45 seconds
SMART goals that connect to your fitness desires, like training for a race, are an example of which part of SMART?
Answer: Relevant
Exercise: Jog 3 laps around the grass
Anaerobic exercise starts off using this energy source which is already stored in your muscles.
Answer: Glycogen
Exercise: Sprint 1 lap around the grass outside
Plyometrics help reduce this type of risk by training control and joint stability.
Answer: What is injury risk?
Exercise: Lateral line hops 30 seconds
These calf muscles help push you off the ground when you walk or run.
Answer: What are the gastrocnemius and soleus?
Exercise: Calf raises 45 seconds.
This recovery habit is “huge” for muscle growth because it’s when the body actually repairs fibers.
Answer: What is sleep?
Exercise: 1 minute wall sit
Which part of SMART helps prevent procrastination?
Answer: What is Time-Bound?
Exercise: Bicycle Crunches 45 seconds