Power Fit Day- Summative Evaluation:

Tanner Barnard

1. a) Watson- 9
b) Thompson- 7
c) Bolarinho- 8
d) Corcoran- 7
e) Hendricks- 9
f) Swanson- 9
g) Creasy/Sonsini- 7

2. The station that I found most difficult was the station
run by Watson. My reasoning for this is because I felt that
I worked the hardest at this station and that the
instructors at this station really motivated me to work
hard.

3. My absolute favorite station was the Pipes and Kegs
station. This was my favorite station because even though
it was difficult, I had a lot of fun. Mr. Hendricks is a very
good motivator, and put pressure on us to work hard.
Unlike some of the other stations instructors, he kept a
close eye on us and helped us stay focused and work to
the best of our abilities as well. This station was very fun,
and I look forward to it hopefully being included in next
years Power Fit Day!

4. a) In the sporting world, power is being able to
overcome obstacles and work your hardest all the time.
b) According to google, the definition of power is the
ability to do something or act in a particular way, especially as
a faculty or quality.




c) 5 athletes that exhibit great power are:
-Usain Bolt
-Brian Shaw
-Michael Jordan
-Shaq
-Anderson Silva
d) We train for power through hard work, dedication, and
not giving up.

5. The turf board develops the Quads, Lower Back, and
Hamstrings.

6. a) The origin of sled training is traceable to the
Scandinavian logging industry.
b) The low push is more difficult than the high push
because when you lower yourself to the ground you work
your quads and it is much more difficult.
c) The goal of light weight sled training is to work on your
muscles in your legs.
d) The goal of heavy weight training is to gain strength.

7.a) 1
st
Step Quickness: Set Up: athletic stance, slightly
bent over
Foot Position: shoulder width apart
Hand Placement: hand on same side as your kicking
foot, on opposite side knee, with your other hand on top
of the other.

b) Banded Ankle and Elbow: Set Up: Each elbow and
ankle will be banded, have your partner give you
resistance when you run.
Foot Position: Be sure that knees come up to waist, make
sure feet come off the ground completely.
Hand Placement: Hands going cheek to cheek

c) Pull Cord Release: Set Up: Athletic stance, slightly bent
over, with kicking foot slightly ahead.
Foot Position: Same as 1
st
step quickness
Hand Placement: Same as 1
st
step quickness

d) Bungee Over Speed: Set Up: Bungee and the harness go
around runners waist.
Foot Position: Same as 1
st
step quickness
Hand Placement: Same as 1
st
step quickness

8. a) Standard Interval Workout: 3 - 5 minutes warmup (light
jog, low intensity, gradually increasing at the end of the
warmup period)

2. 1 minute moderate or high intensity followed by 1 minute
low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cooldown (light jog, low intensity, gradually
decreasing by the end of the cooldown period)

b) Pyramid: 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown

c) Sports Conditioning:
3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes
low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low
intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by
90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cooldown





9. a) Marc recommends waking up the chest muscles by using
the equalizer and pushing towards the middle for 5 seconds.
b). Isometric contraction: When doing an exercise and the joint
angle and muscle length do not change.
c) 3 obvious advantages of body weight training is increased
endurance, cardio, and upper body strength.
d)

10. a) Overreaching can be defined as the deliberate
application of stressful training for short-term periods
interspersed with brief periods of recovery.

b) Early signs of over training are muscle soreness, insatiable
thirst, insomnia, depression, and loss of concentration.
c) Rhabdomyolysis is the breakdown of muscle tissue that
leads to the release of muscle fiber contents into the blood
d) In a week, a high school athlete should workout a maximum
of 5 times per week, with at least 3 months rest in a year.

11. a) Drew brees
b) power pulls
-decline pushups
-bring each leg up exercise
c) Refers to conditioning intended to increase the storage and
delivery of energy for any activity or conditioning the muscles
to better use the fuel delivered to them by improving the
efficiency of the different metabolic pathways.

d) Snatch: Grab top and bottom of the keg and swing it back
between your legs and heave it overhead.
Curl: Hold the keg as you did for the snatch. Curl the keg like
you would with a barbell.
Toss: Repeat the snatch, however when at the top, release the
keg, sending it backwards. Run and get the keg and repeat.
Pullover: Lie on your back holding the keg straight over your
chest. Lower your arms behind your head until the keg touvhes
the floor behind you.
Overhead Lunge: Hold the keg above your head at arms length
and step forward with one leg. Lower your body until your
front thigh is parallel to the ground.
e) You can use progression with a keg over the summer to
build strength.

12. a) My top 3 favorite exercises that I did during this circuit
were the banded squats, the reverse band bench press, and the
curls.
b) The benefit of a reverse band bench press is it takes weight
off of the bar and helps you to get your positioning and
technique down.
c) For school athletes, the hex bar deadlift is the safer lift, as it
reduces the moment on the spine.
d) I would like to see the yoke added to the jhss weight room.

13. a) Foam rolling is a technique that is used by athletes and
physical therapists to inhibit overactive muscles. This form of
stretching utilizes the concept of autogenic inhibition to
improve soft tissue extensibility, thus relaxing the muscle and
allowing the activation of the antagonist muscle
.

b) Foam Rolling compares to static stretching because they
both give you discomfort while stretching your muscles and
getting rid of any knots, ect.
c) The rumble roller is better than the foam roller because the
sharp points although uncomfortable, dig into the sore spot,
usually taking away the knot or soreness.
d) On most athletes, the lower back is tight,
e) On me, my lower back and my neck are tight.








Self Evaluation :
Based on my effort and hard work on Power Fit day, I feel I
deserve an 8.5 out of 10 for my performance. I attended each
and every station on time, was very respectful and attentive to
the instructors, and worked hard. I pushed myself to the point
where I felt dizzy and vomited after the first station. I was very
sweaty, and was actually very proud of myself for pushing
myself that hard. I enjoyed my day that entire day, except I was
a little sore the day after! For these reasons, I believe I deserve
an 8.5 for my performance on Power Fit day.