SPORT Training Principles4/1/13SpecificityTrain for the needs of theactivity• Do Now: How couldyou use specificityto train for spikingin volleyball.–List 5 exercisesyou would useand whyCLOI can perform a workoutusing correct techniqueby asking clarifyingquestions when I feelconfused.Agenda1. Warm-up2. Individual workouts (4)3. Cooldown
Answers 4/1/13• Spiking workout:– Single arm slams– Box jumps– Box Step up/hop up– Cable punches– Line jumps– Squat jump/Throw• Anything that mimicsthe movements used inspiking.• Anything thestrengthens themuscles used.
SPORT Training Principles4/2/13ProgressionTrain to slowly improve &make gains• Do Now: How could I usespecificity and progressionto increase my pacer testresults?What does my workout looklike during:– Week 1– Week 2– Week 3– Week 4– Week 5CLOI can verbally explain to a partnerusing sequencing words (first,next, last) how to check my heartrate after exercise.Agenda1. Warm-up2. Student lead game3. cooldown
Answers 4/2/13Week 1: 14 min interval run: 1 ½ min jog; 2 min walkWeek 2: 15 min interval run: 1 ½ min jog; 1 min walkWeek 3: 17 min interval run: 2 min jog; 1 min walkWeek 4: 18 min interval run: 2 min jog; 30 sec walkWeek 5: 20 min interval run: 3 min jog; 1 min walk
SPORT Training Principles4/3 OR 4/4Progression:Train to slowly improve & makegainsDo Now:What is your Push-up goal for theFinal?You have 8 weeks of class left…using the progression worksheet,plan a weekly goal and workoutto improve your push-ups.CLOTeaching group:I can demonstrate exercises and verballyexplain correct techniqueI can identify mistakes and help my peerscorrect their techniqueWhole class:I can create a push-up practice plan inwriting using specificity and progression.Agenda1. Warm-up2. Push-up progression3. Student lead Circuit4. Cooldown
SPORT Training Principles4/5/13• Do Now: Get out yourfitness testing sheet andset mid-term goals fortodays test.Flip your testing sheet overto set your goals on theback.CLOI will set mid-term testing goalsand write about why I think Ican achieve these goals.Agenda1. Warm-up2. Fitness Testing3. Cooldown
SPORT Training Principles4/8/13OverloadIncrease difficulty, muscleconfusion• Do Now: How would youuse overload to help youavoid a plateau whiletraining to increase yourpush-ups?– What adjustments couldyou make to your workout?CLOI can answer the questions onworkout sheet # 3 in writingusing complete and academicvocab.Agenda1. Warm-up2. Individual workout # 43. Turn in workout sheet # 34. Cooldown
Answers 4/8/13Possible adjustments to overload yourworkout:• Adjust tempo• Adjust hand position• Adjust foot position• Add incline or decline• Add balance using fitball, med ball or bosu ball• Adjust sets• Adjust reps• Adjust weight
SPORT Training Principles4/9/13TediumVariety,the same thing = same results• Do Now: What might a week ofcardio workouts look like if youused the principle of tedium toplan them?MondayTuesdayWednesdayThursdayFridaySaturdaySundayCLOI will describe in writing howreversibility has effected me orsomeone I know using completesentences.Agenda1. Warm-up2. Student lead game3. Cooldown
Answers 4/9/13Possible tedium workout schedule:Monday- Jog/walk 2 milesTuesday- High intensity cardio circuitWednesday- Rest dayThursday- Swim 1000 yardsFriday- Interval running 2 milesSaturday- Play soccerSunday-Rest day
SPORT Training Principles4/10 OR 4/11ReversibilityUse it or lose it• Do Now: Has thereever been a time inyour life that you orsomeone you knowhas experiencedreversibility?CLOTeaching group: I can demonstrate exercises andverbally explain correct technique I can identify mistakes and help mypeers correct their techniqueWhole class:I can revise my push-up practice plan inwriting using specificity andprogression and overload.Agenda1. Warm-up2. Push-up progression3. Student lead circuit4. Individual workout #45. Cooldown
Answers 4/10 OR 4/11Possible reversibility scenarios:• An injury caused loss of muscle mass and strength.• Trained hard for tryouts or a race then stoppedtraining and lost all the gains.• Lost weight for a wedding or big event only to gainit back when the event was over.
SPORT Training Principles4/12/13Do Now:• Complete andturn in the surveyfor the HealthDisparities Grant.CLOI can verbally identify thehealth related fitnesscomponent used duringspecific exercises and justify myanswer.Agenda1. Warm-up2. Workout - Lisa3. Cooldown
SPORT Training Principles4/12/13Do Now:• Jeremiah has hit a plateau in his trainingto improve upper body strength. Toovercome the plateau he decides to usemuscle confusion by using a variety ofhand positions on his push-ups, changingup his sets and reps on bench press andusing free weights in addition to hisusual machine exercises for deltoids andtriceps.By making these adjustments Jeremiah isshowing a good understanding of whichSPORT training principle?CLO I can verbally explainto a partner usingsequencing words(first, next, last) how tocheck my heart rateafter exercise.Agenda1. Warm-up2. Track workout - Lisa3. Cooldown
Answers 4/12/13Overload is the best answer because all of thechanges Jeremiah made will effect his exerciseintensity. Specificity is incorrect because he was alreadyusing it before he made the changes. Progression is not the best answer because thereare no numbers given for how he is increasing hissets, reps and weight. Reversibility is incorrect because he hit a plateaubut never regressed. Tedium is not the best answer because we are notgiven his workout routine and the changes madeare better examples of Overload.
SPORT Training Principles4/17 OR 4/18Do Now:Cheri wants to improve her push-up score in 5weeks from 10 to 15. She decides to use theprinciple of progression to help plan herworkouts.Which of the following plans shows the bestprogression?A) Maintain reps and sets each week, maintainfrequency at 3 days per week.B) Increase reps by 2 each week, maintainfrequency at 3 days per week.C) Increase reps by 5 each week, increasefrequency by 2 days each week.D) Increase reps by 10 each week, increasefrequency by 2 day each week.CLOTeaching group: I can demonstrate exercises andverbally explain correct technique I can identify mistakes and help mypeers correct their techniqueWhole class:I can revise my push-up practice planin writing using specificity andprogression and overload.Agenda1. Warm-up2. Push-up Progression3. Student lead circuit4. Workout sheet #45. Cooldown
Answers 4/17 OR 4/18A)Maintain reps and sets each week, maintain frequency at 3 days per week.Shows no progressionB) Increase reps by 2 each week, maintain frequency at 3 days per week. ***Safe and realistic progression & meets FITT Principle for FrequencyC) Increase reps by 5 each week, increase frequency by 2 days each week.Somewhat unrealistic progression on reps & does not meet FITT Principle forFrequencyD) Increase reps by 10 each week, increase frequency by 2 day each week.Unrealistic progression on reps & does not meet FITT Principle for Frequency
SPORT Training Principles4/24 OR 4/25Do Now:Explain in writing your understandingof each training principle. This could bea definition or example.Specificity-Progression-Overload-Reversibility-Tedium-CLOTeaching group: I can demonstrate exercises andverbally explain correct technique I can identify mistakes and help mypeers correct their techniqueWhole class:I can revise my push-up practice planin writing using specificity andprogression and overload.Agenda1. Warm-up2. Push-up Progression3. Student lead circuit4. Workout sheet #45. Cooldown
Answers 4/24 OR 4/25 Overload Increase difficulty, muscle confusion,change intensity (sets, reps, weight, time, speed) Specificity Train for the needs of the activity(train actions and muscles used) Progression Train to slowly to improve & makegains Reversibility Use it or lose it, lose gains (injury,stop training) Tedium Use Variety, the same thing = sameresults
SPORT Training Principles4/22/13ReviewToday• Do Now: Take out your“Do Nows” to review• Hand in “Do Nows” on thegreen chairCLOI will demonstrate myunderstanding of the SPORTTraining Principles on a clickerquiz.Agenda1. SPORT Quiz2. Yoga