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"#)"Xpj!֣ƒ= lVkmNMwTj͖d=J~n>݆(-Ʌ[8 cRv2p0}UdlQMU&1r~X>ПEhsound, Coach Calcagno replied,  On the BFS system the kids are able to see their results as they keep track of sets & reps. This gives them motivation and they don t become stagnant in their workouts. Coach Calcagno went on to explain that the kids need to be training correctly to increase their speed and strength.  The older kids showing the younger ones how to lift is promising to a Coach. To see twenty five freshmen and twenty five sophomores in the weight room lifting is great. <br>During the summer Coach Calcagno has two classes in the weight room, one in the morning and another in the afternoon. The kids have the option to attend either one. Three days a week are spent working on the weights and two days are spent working on plyometrics. There are about 120 kids who attend throughout the day.<br>The Pirates have a motivational weight lifting program called the  Pirate Power System . On this system, all athletes who total over 750 lbs. (by adding the Squat, Bench and Clean) receive a Pirate Power System T-shirt. Athletes that weigh under 150 lbs. follow a special formula to calculate their body weight to determine their eligibility for a T-shirt. For every 100 lbs. over 750, athletes receive a different colored T-shirt. When they reach over 1000 lbs. they receive a sweat suit and plaque. This helps motivate kids to reach their upper limit in the weight room. In the past, San Leandro never had a 1000 lb lifter. After two years of implementing the BFS program, they have five Varsity football players who total over 1,000 lbs. and soon to be seven. More than ten players can Power Clean over 250 lbs. Prior to 1998 they had one athlete in three season who could clean 250. <br>Before the new coaching staff came to San Leandro High, there had not been a scholarship football player in 12 years. Since the new staff has been there and the team has been lifting the BFS way, the Pirates have had three scholarships with ten current players being heavily recruited. BFS glute-ham developers. Because we had to work with nearly 1,000 athletes, the Academy needed to purchase equipment that was durable, functional and versatile. Th 129 | How many auxiliary lifts should usually be performed each week? Select one: *Overall answer Correct* a) 5 or fewer exercises marked - Correct b) 7 exercises c) 8 exercises d) 9 exercises e) 127 exercises ID = 136 | The first goal in Dot Drill training is to commit to performing the drills six times a week. What is the second goal? *Overall answer Correct* a) Decrease the time it takes to perform the workout mrked - Correct b) Perform the entire drill with your hands clasped behind your back c) Perform the entire drill with your hands clasped behind your head d) None of the above ID = 74 | wo benefits Coach Bob Giesey gave for encouraging elementary-school-age athletes to get involved in a weight training program were that it develops competitive spirit through physicaldrills and builds teamwork: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 101 | Achieving at least a parallel depth in the squat offers what benefit(s)? *Overall answer Correct* a) The lower-body muscles become stronger and bigger, especially the quadriceps and hamstrings b) The growth plates become more flexible c) The knee ligaments become thicke and stronger d) A and C only marked - Correct e) B and C only ID = 135 | What is the proper sequence of a Dot Drill workout? *Overall answer Correct* a) 1. Right foot, 2. Left foot, 3. Both feet, 4. Turn around, 5. Up and back b) 1. Up and back, 2. Right foot, 3. Left foot, 4. Both feet, 5. Turn around marked - Correct ID = 95 | What must happen before progressing to heavier weights in the BFS Readiness Program? *Overall answer Correct* a) You must be able to complete your two sets of 5 or 10 reps b) You must be able to do each rep of each set with perfect technique c) You must be able to identify the primary muscles used in the exercise d) All of the above e) Only A and B marked - Correct ID = 73 | What school athletic programs can use a unified program? Select one: *Overall answer Correct* a) College b) High School c) Junior High School d) All of the Above marked - Correct e) B and C Only ID = 142 | When athletes are tested on either a 40-yard or 20-yard sprint, how many timed sprints should they perform? Overall answer wrong a) One timed sprint marked - Correct b) Two timed sprints not marked - Not Correct c) Three timed sprints marked - Not Correct d) Four timed sprints marked - Correct e) Five timed sprints marked - Correct ID = 171 | Steroids can affect hormone levels that control aggression: True of false? *Overall answer Correct* a) True marked - Correct b) False ID = 107 | When selecting what weight to use with lifting chains, generally you should add about 25 percent at the finish portion of the lift: True or false? Overall answer wrong a) True not marked - Not Correct b) False marked - Not Correct ID = 148 | Stretching is considered part of a warm-up program for sport activities: True or false? *Overall answer Correct* a) True b) False marked - Correct ID = 109 | The power clean is an ideal execise for developing the powerful type IIb muscle fibers: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 97 |  Spreading the chest and what other concept go hand in hand? Select one: *Overall answer Correct* a) Assume a neutral spine position b) Knees aligned with toes c) Lock in the lower back marked - Cor