Reps and Rest
How many reps should you be doing if you are focusing on HYPERTROPHY?
(Hint: it is a rep range)
6-12 reps
Why is it important to have a weight room goal BEFORE creating your program?
To make it more specific and relevant to your needs!
What are two ways to stay hyrdated?
water and sports drink
4 downs
How many reps should you be doing if you are focusing on ENDURANCE?
(Hint: it is a rep range)
12-20 reps
___________ focuses on building muscle size
Hypertrophy
Give an example of PASSIVE recovery
Watching a movie
How many throws can happen during ONE play?
Only one!
How many pounds is the black barbell in the weight room?
45 lbs
How much REST time should you have in between sets for STRENGTH?
2-5 mins
________________ is the ability to sustain exercise for longer periods of time
Endurance
What two things should you focus on eating BEFORE and AFTER practice?
(Hint: macronutrients)
Carbs and proteins
How can you confuse defense (trying not to let the other team score)when you are on offense (trying to score)?
Use different passing routes, block the person with the ball, etc.
What two lifts did we test this week?
Bent row and Bulgarian split squat
How many reps should you be doing if you are focusing on STREGNTH?
(Hint: It is a rep range)
1-6 reps
________________ focuses on lifting HEAVIER loads for fewer reps
Strength
What are TWO forms of active recovery?
Walking, foam rolling, yoga, stretching
What happens AFTER throw off if your team DOES NOT catch the ball?
Wherever the ball lands is first down
What sports did Mrs. G play in high school? (hint: 2 sports)
Cross country and track
How much REST time should you have in between sets for POWER?
2-5 mins
_____________ focuses on moving weight quickly with force
Power
Why is sleep so important for recovery?
It helps increase blood flow in your muscles (blood brings oxygen and nutrients to your muscles)
What are two things that are special about the 4th down for our flag games?
QB can run, Have to wait 4 mississipis to pull flag
Name THREE muscles that are working during a squat.
Gluteus maximus, quads, hamstrings, abs