2/4/13• Muscular Endurance: The ability of the muscles to repeat a movement many CLO times or hold a position for a I will verbally extended period of time identify to a partner 3 without stopping to rest. benefits muscular• Muscular Strength: The endurance exercises ability of the muscles to push, pull or strike with total have on my body. force. Agenda• Do now: What do you think 1. Warm-up are some potential benefits of 2. Back crawl technique cues maintaining a healthy 3. Freeze tag muscular strength/endurance level?
Answers 2/4/13The potential benefits of muscular strength/endurancetraining include: • Increased bone density • Increased energy • Increased lean body mass (muscles) • Reduced stress • Increased strength • Increased mood • Reduced risk of injury • Increased stability • Improves heart condition • Reduced level of body fat
2/5/13• Muscular Endurance: The ability of the muscles to repeat a movement many CLO With a partner I will discuss times or hold a position for a and demonstrate exercises that extended period of time contribute to my muscular without stopping to rest. strength and endurance.• Muscular Strength: The ability of the muscles to push, pull or strike with total force. Agenda 1. Warm-up• Do Now: list at least 5 2. Individual workout examples of 3. Capture the giant cone exercises/activities that help 4. Cool down improve your muscular strength/endurance.
Answers 2/5/13 Muscular Strength/Endurance exercises include:• Lifting weights (Bicep curls)• Weight machines (Leg Press)• Medicine balls (Slams)• Fit Balls (back extensions)• Bodyweight exercises (push-ups)• Exercise bands (lateral steps)Anytime you work against resistance you are working yourmuscles so swimming, running, biking etc. would also workmuscular strength and endurance but to a lesser degree thanthe other examples.
2/6 OR 2/7 • Do now: – Complete this T- chart using the following information: Frequency for muscular CLO strength/endurance is 2-3 days I will verbally explain on each major muscle group. to a partner why muscles You should never work the same muscle group 2 days in a row. need to rest between workouts.Concrete Details Commentary(fact) (why do you think this is true?) Agenda1)Frequency = 2-3 days 1) 1. Warm-upon each major muscle 2. Circuit training assignmentgroup 3. Individual workouts #1 due 3. Cooldown2) 2)
Answer 2/6 OR 2/7Concrete Details Commentary(fact) (why do you think this is true)1) Frequency for ME = 2-3 days on each 1) If you workout each muscle group 2major muscle group. times a week that should be enough to maintain healthy muscles. 3 times a week would probably help make the muscles stronger.2) You should never work the same 2) After the muscles have beenmuscle group 2 days in a row. challenged to a new or more challenging task they need time to recover and rebuild so they are ready to handle the task next time you give it to them. This is done by resting and consuming protein.
2/8/13• Muscular Endurance: The ability of the muscles to repeat a movement many CLO times or hold a position for a I will identify in writing a extended period of time muscular endurance exercise without stopping to rest. for each major muscle group.• Muscular Strength: The ability of the muscles to push, pull or strike with total force. Agenda 1. Warm-up 2. Back Crawl test out or• Do now: There are 5 major technique work muscle groups. List as many 3. Play Fast Ball as you can think of then add at least 1 exercise that works each major muscle group.
Answers 2/8/13• Major Muscle Groups: Arms Legs Chest Back Abs
2/11/13• Muscular Endurance: The ability of the muscles to repeat a movement many times or hold a CLO position for a extended period I will verbally identify to of time without stopping to rest. a partner 1 strength and 1• Muscular Strength: The ability area for focus on their back of the muscles to push, pull or crawl. strike with total force. Agenda• Do now: What do you think are 1. Warm-up some of the differences 2. Partner practice- Back Crawl between muscular strength and 3. 7 min swim muscular endurance exercise? 4. Cooldown
Answer 2/11/13Muscular Strength Muscular Endurance• Uses muscles • Uses muscles• Makes me stronger • Makes me stronger• Faster Tempo • Slower Tempo• Low number of reps (4-8) • High number of reps (8-15)• Uses most or all of my • Uses some of my strength strength • Easier weight/resistance• Difficult weight/resistance – 50-70% 1 rep max – 70-85% 1 rep max
2/12/13• Muscular Endurance: The ability of the muscles to repeat a movement many CLO I will verbally identify 1 times or hold a position for a characteristic of muscular strength extended period of time training using the words reps, without stopping to rest. weight, or tempo.• Do now: Susie wants to focus Agenda on muscular endurance on 1. Warm-up the bench press. What 2. Capture the giant cone recommendations would you 3. Recovery HR Cooldown give her to help improve her muscular endurance.
Answers 2/12/13Components of a muscular endurance workout:• 2-4 sets• 8-15 reps• 50-70% of 1 rep max• 30-60 seconds Rest time• 3-0-3 Tempo
2/14• Muscular Strength: The ability of the muscles to CLO push, pull or strike with total force. I will physically perform and record in• Do now: Johnny wants to writing a personalized focus on muscular strength workout focused on on the bench press. What muscular Strength. recommendations would you give him to help improve his muscular strength. Agenda 1. Warm-up 2. Jose’s lesson 3. Cooldown
Answers 2/13 OR 2/14Components of a muscular strength workout:• 2-4 sets• 4-8 reps• 70-85% of 1 rep max• 60-90 seconds Rest time• 2-0-2 Tempo
2/15/13• Muscular Endurance: The ability of the muscles to repeat a movement many CLO I will record in writing 5 times or hold a position for a ways to increase intensity on extended period of time muscular strength and without stopping to rest. endurance exercises.• Muscular Strength: The ability of the muscles to push, Agenda pull or strike with total force. 1. Warm-up 2. Stations 1. Sprints – FC/BC• Do now: List at least 2 ways to 2. Dive – intro (Alonso) increase your intensity level 3. Back Crawl video review during muscular 4. Breast stroke kick practice strength/endurance exercises.
Answers 2/15/13Ways to increase your intensity level duringmuscular strength and endurance exercise.• Increase sets• Increase reps• Increase weight/resistance• Decrease rest time• Increase exercise difficulty
2/20 OR 2/21• Do now: – Complete this T- chart using the following information: The FITT Principle recommends you spend 20 to 60 minutes on a muscular CLO strength/endurance exercise session. Teaching group: I can demonstrate exercises, explain correct technique and verbally correct mistakes as they occur. Whole class: During my individual workout I will practice and record exercises that useConcrete Details Commentary muscular strength. Agenda (500yd goal)1) 1) 1. Warm-up 2. Endurance workout 3. Tag (create a game) 4. Races
Answers 2/20 OR 2/21Concrete Details CommentaryTime for muscular Each time I workoutstrength and for muscular strengthendurance = 20-60 and endurance Iminutes should workout for at least 20 minutes and at most 60 minutes to be a generally healthy person. This will give me results I can see without overdoing it.
2/22/13Muscular Strength: Theability of the muscles topush, pull or strike with CLO I will verbally identify 1total force. activity in daily life that requires muscular strength.• Do now: List actions in Agenda sports or daily life that 1. Warm-up require good muscular 2. Breast stroke technique strength. 3. Math relay
Answers 2/22/13Sport examples Life examples• Penalty kick in soccer • Opening a stuck jar• A dunk in basketball • Moving a heavy Couch• A jump ball in basketball• A spike in volleyball• A hard tackle in football• A hail mary pass in football• A knock out punch in boxing• 1 fast ball in baseball
2/25/13• Muscular Endurance: The ability of the muscles to repeat a movement CLO I will verbally critique a partner’s many times or hold a Breast stroke kick technique by giving 1 piece of positive position for a extended feedback and 1 piece of constructive feedback. period of time without stopping to rest. Agenda 1. Warm-up 2. Partner teaching 1. Breast stroke kick• Do now: List actions in 3. Review workout sports or daily life that 1FC/1flutter, 1BC/1flutter, 1 BS/ kick require good muscular endurance.
Answer 2/25/13Sport examples Life examples• Dribbling in soccer • Carrying groceries• Shooting in basketball • Holding a baby• Boxing out in basketball • Walking up stairs• Setting in volleyball • Gardening• Blocking in football • Cleaning• Throwing 100 pitches in baseball
Review 2/26/13F- What is the recommendedfrequency for muscularstrength/endurance workouts eachweek? Give the range. CLO I will verbally describe toI- How can you adjust your intensity Alonso how I could modifywhen doing muscular push-ups to make them easierstrength/endurance exercises? and harder.T-How much time is recommendedfor you to spend on a muscularstrength/endurance workout? Give Agendathe range. 1. Warm- upT- List 3 types of muscular 2. Individual workoutsstrength/endurance exercise thatyou did this week. 3. Cooldown
Answers 2/26/13F- What is the recommended frequency • 2-3 days on each major muscle groupfor muscular strength/enduranceworkouts each week? Give the range.I- How can you adjust your intensity • Adjust sets, reps, weight, tempo andwhen doing muscular difficultystrength/endurance exercises?T-How much time is recommended foryou to spend on a muscularstrength/endurance workout? Give the • 20-60 minutesrange.T- List 3 types of muscularstrength/endurance exercise that you did • Free weights, machines, medicinethis week. balls, body weight
Review 2/27 OR 2/28Muscular StrengthWrite what you know about a CLOmuscular strength workout. I can describe verbally to a partnerBe sure to include: the differences between muscularsets, reps, tempo, weight, rest time strength and muscular endurance using the words reps, weight, and tempo.Muscular Endurance AgendaWrite what you know about a 1. Warm-upmuscular endurance workout. 2. Student lead circuitBe sure to include: 3. Individual workout #2sets, reps, tempo, weight, rest time 4. Cooldown
Answers 2/27 OR 2/28Muscular Strength Muscular Endurance – 2-4 sets – 2-4 sets – 4-8 reps – 8-15 reps – 70-85% of 1 rep max – 50-70% of 1 rep max – 60-90 seconds Rest time – 30-60 seconds Rest time – 2-0-2 Tempo – 3-0-3 Tempo
Quiz Today! 3/1/13Do Now: CLO• Take out your I will demonstrate my understanding of muscular strength and endurance “do nows” training principles on a clicker quiz. and study for Agenda the quiz. 1. Quiz 2. Individual workouts #2 4. Cooldown
Not Used 2/14/12• Muscular Endurance: The • I will know: ability of the muscles to – Recommended frequency for repeat a movement many muscular strength/endurance times or hold a position for a • This is important because: sustained period of time – Exercising the appropriate without stopping to rest. amount will give you the• Muscular Strength: The maximum benefits ability of the muscles to push, • The words I will practice today pull or strike with total force. are: – Frequency; justify; muscular strength/endurance• Do now: How many days of rest do you think your muscles Agenda need between muscular 1. Warm-up strength/endurance workouts? 2. SportXcel
Answer 2/14/12Each major muscle group needs at least 1 day to rest between workouts.
Finding Correct WeightMuscular endurance Muscular strength___________% 1 rep max ___________% 1 rep maxBicep curl 1 rep max = Bicep curl 1 rep max =30lbs 30lbsHow much weight should I How much weight should Iuse for my curls? use for my curls?
2/20 OR 2/21BOE Days:Do now: Circle any grades thatare less than 7.On the bottom of your sheet CLO I will identify in writingfinish the following sentence my strengths andstems. weaknesses in this class as1) My best work in this class well as my plan to improve my grade. was on _____ because I _____. Agenda 1. Warm-up2) In this class I struggled on 2. Student lead circuit______ because I _________. 3. Individual workout #2 3. Cooldown3) I plan to improve my grade by____________.