1. By: Mark Torres, Juan Torres, Matthew Sullivan Exercise Prescription R 7:25-9:55

2. A sport or lifting routine which consist of attempting maximal weight on a lift. Bench Press Squat Dead Lift Great for increasing power, explosiveness, quickness, and speed when done with proper form and technique.

3. Functional in which the motions are what people do on a daily basis Powerlifts are compound movements in which two or more joints motions are involved. Help Develop Triple Extension Simultaneous extension of the hip, knee, and ankle joint Great for explosion

4. Combination of power and strength in which heavy weight and high velocity is done throughout a lift. Highest power output occurs when performed at 30-45% of maximal strength (Biren pg 148) Not only force on concentric contraction but also eccentric contractions.

5. Muscular Muscles hypertrophy Increase contractile protein(actin & myosin) Primary muscle fiber is the type II (fast twitch) (Biren pg. 148-149) Increase in motor unit recruitment Motor unit synchronization Enhanced ability to recruit the Type II muscle fibers Decreases in Golgi tendon organ activation Neural

6. Develops strength in the muscles of the pectorals, shoulders, and triceps. Technique: Lay flat on the bench with eyes directly under the bar Place hands a little wider than shoulder grip and lift the bar from the rack, moving the bar directly over your shoulders. Lower the bar slowly and under control allowing it to touch the chest Drive the weight explosively off the chest by extending elbows Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

7. Coaching Points of the Bench Press Take a deep breath before lowering the bar to fill the chest with air and engage the core to keep back from arching. Keep wrists rigid and directly above elbows. Movement of bar should be down and slightly forward, and up and slightly back. Lower back should remain in contact with the bench throughout the lift Do not bounce the bar off your chest Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

8. Develops Strength in the quadriceps, thigh adductors, glueteus maximus, and hamstrings  Sqautting Technique  Start under the bar with the bar across the center of your shoulders, and your whole body under the bar.  Lift bar off rack and take one or two steps back from rack while standing erect.  Slowly descend by pushing hips back and flexing knees while maintaining the angle of your torso; descend until mid-thigh is parallel to the floor.  Start ascent by driving your feet into the floor while simultaneously raising your hips and shoulders until you return to the start point Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

9. Coaching Tips for Squatting A closer grip will activate the muscles of the back If bar is too high or too low it will tend to mess up the form of the squat Head and Eyes positioned forward Before descending, inhale deeply to prevent leaning forward and arching the back, exhale near top of squat At bottom of squat do not bounce, jerk, or stop your motion Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

10. Develops strength in the muscles of the legs, hips, back, torso and hip stabilizers. Deadlift Technique Place feet hip-width apart with feet straight ahead and shins almost touching the bar Place hands on bar with pronated grip with your hips slightly higher than your knees and your weight on your heels Lift bar slowly off the floor to just above the knee by slowly extending your hips and knees Once the bar is above the knee, extend hips forward and engage the core to establish an erect position Squat down by pushing your hips back and flexing your knees until the bar is returned to the floor Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

11. Deadlifting coaching tips: Keep head in neutral position looking forward throughout the lift Take deep breath to fill chest with air and engage core; exhale near top of deadlift Do not jerk the bar off the floor, raise it smoothly and under control Raise the bar, knees, hips and shoulders in unison with a constant back angle throughout Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

12. Biren, G. (2011). Exercise Prescription. Deer Park, NY: Linus Publication. Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.