FRESHMEN WEIGHT TRAINING STUDY GUIDE
WEIGHT TRAINING BASICS:
1.) Always warm up and stretch prior to working out.
2.) Start with lightweights when beginning your program.
-perform 2 to 3 sets of 8-10 repetitions.
3.) TRAIN, NOT STRAIN- Listen to your body
Gfeller-Waller Concussion Clearance NCHSAA Return to Play Form
This form is adapted from the Acute Concussion Evaluation (ACE) care plan on the CDC web site (http:/www.cdc.gov/concussion/index.html) and the NCHSAA Conc
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Mention of any company or product does not constitute endorsement by the National
Institute for Occupational Safety and Health (NIOSH). In addition, citations to Web
Over-The-Counter Medication Form (OTC)
High Point Christian Academy 2015-2016
Student Name _ Birth Date _
Classroom/Homeroom Teacher Name _
*In accordance with North Carolina State Law NC 115C-375.1, physician authorization and
parent permission are requi
Upper body testing
Bench press test: Calculate individuals five repetition maximum by have them perform as many repetitions as
possible until failure to preform five repetitions. The HFC will enter the weight and number repetitions into the
Flexibility training program
1 PRE-SHIFT WARM-UP ROUTINE
As a shift, complete the level one dynamic warm-up routine as outlined. Perform each movement for a
minimum of one minute. If the movement is challenging, but not painful, perform the movement for a
LWBK119-3920G_CH02_18-40.qxd 10/20/08 11:25 AM Page 18 Aptara Inc.
Screening and Risk
Numerous physiologic, psychologic, and metabolic health/fitness benefits result
from participation in regular physica
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