Sport do now- bodyworks

SPORT Training Principles
4/1/13
Specificity
Train for the needs of the
activity
• Do Now: How could
you use specificity
to train for spiking
in volleyball.
–List 5 exercises
you would use
and why
CLO
I can perform a workout
using correct technique
by asking clarifying
questions when I feel
confused.
Agenda
1. Warm-up
2. 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 mimics
the movements used in
spiking.
• Anything the
strengthens the
muscles used.

4/2/13Progression
Train to slowly improve &
make gains
• Do Now: How could I use
specificity and progression
to increase my pacer test
results?
What does my workout look
like during:
– Week 1
– Week 2
– Week 3
– Week 4
– Week 5
CLO
I can verbally explain to a partner
using sequencing words (first,
next, last) how to check my heart
rate after exercise.
Agenda
1. Warm-up
2. Student lead game
3. cooldown

Answers 4/2/13
Week 1: 14 min interval run: 1 ½ min jog; 2 min walk
Week 2: 15 min interval run: 1 ½ min jog; 1 min walk
Week 3: 17 min interval run: 2 min jog; 1 min walk
Week 4: 18 min interval run: 2 min jog; 30 sec walk
Week 5: 20 min interval run: 3 min jog; 1 min walk

4/3 OR 4/4
Progression:
Train to slowly improve & make
gains
Do Now:
What is your Push-up goal for the
Final?
You have 8 weeks of class left…
using the progression worksheet,
plan a weekly goal and workout
to improve your push-ups.
CLO
Teaching group:
I can demonstrate exercises and verbally
explain correct technique
I can identify mistakes and help my peers
correct their technique
Whole class:
I can create a push-up practice plan in
writing using specificity and progression.
Agenda
1. Warm-up
2. Push-up progression
3. Student lead Circuit
4. Cooldown

4/5/13
• Do Now: Get out your
fitness testing sheet and
set mid-term goals for
todays test.
Flip your testing sheet over
to set your goals on the
back.
CLO
I will set mid-term testing goals
and write about why I think I
can achieve these goals.
Agenda
1. Warm-up
2. Fitness Testing
3. Cooldown

4/8/13
Overload
Increase difficulty, muscle
confusion
• Do Now: How would you
use overload to help you
avoid a plateau while
training to increase your
push-ups?
– What adjustments could
you make to your workout?
CLO
I can answer the questions on
workout sheet # 3 in writing
using complete and academic
vocab.
Agenda
1. Warm-up
2. Individual workout # 4
3. Turn in workout sheet # 3
4. Cooldown

Answers 4/8/13
Possible adjustments to overload your
workout:
• 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

4/9/13
Tedium
Variety,
the same thing = same results
• Do Now: What might a week of
cardio workouts look like if you
used the principle of tedium to
plan them?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
CLO
I will describe in writing how
reversibility has effected me or
someone I know using complete
sentences.
Agenda
1. Warm-up
2. Student lead game
3. Cooldown

Answers 4/9/13
Possible tedium workout schedule:
Monday- Jog/walk 2 miles
Tuesday- High intensity cardio circuit
Wednesday- Rest day
Thursday- Swim 1000 yards
Friday- Interval running 2 miles
Saturday- Play soccer
Sunday-Rest day

4/10 OR 4/11
Reversibility
Use it or lose it
• Do Now: Has there
ever been a time in
your life that you or
someone you know
has experienced
reversibility?
CLO
Teaching group:
 I can demonstrate exercises and
verbally explain correct technique
 I can identify mistakes and help my
peers correct their technique
Whole class:
I can revise my push-up practice plan in
writing using specificity and
progression and overload.
Agenda
1. Warm-up
2. Push-up progression
3. Student lead circuit
4. Individual workout #4
5. Cooldown

Answers 4/10 OR 4/11
Possible reversibility scenarios:
• An injury caused loss of muscle mass and strength.
• Trained hard for tryouts or a race then stopped
training and lost all the gains.
• Lost weight for a wedding or big event only to gain
it back when the event was over.

4/12/13
Do Now:
• Complete and
turn in the survey
for the Health
Disparities Grant.
CLO
I can verbally identify the
health related fitness
component used during
specific exercises and justify my
answer.
Agenda
1. Warm-up
2. Workout - Lisa
3. Cooldown

4/12/13
Do Now:
• Jeremiah has hit a plateau in his training
to improve upper body strength. To
overcome the plateau he decides to use
muscle confusion by using a variety of
hand positions on his push-ups, changing
up his sets and reps on bench press and
using free weights in addition to his
usual machine exercises for deltoids and
triceps.
By making these adjustments Jeremiah is
showing a good understanding of which
SPORT training principle?
CLO
 I can verbally explain
to a partner using
sequencing words
(first, next, last) how to
check my heart rate
after exercise.
Agenda
1. Warm-up
2. Track workout - Lisa
3. Cooldown

Answers 4/12/13
Overload is the best answer because all of the
changes Jeremiah made will effect his exercise
intensity.
 Specificity is incorrect because he was already
using it before he made the changes.
 Progression is not the best answer because there
are no numbers given for how he is increasing his
sets, reps and weight.
 Reversibility is incorrect because he hit a plateau
but never regressed.
 Tedium is not the best answer because we are not
given his workout routine and the changes made
are better examples of Overload.

4/17 OR 4/18
Do Now:
Cheri wants to improve her push-up score in 5
weeks from 10 to 15. She decides to use the
principle of progression to help plan her
workouts.
Which of the following plans shows the best
progression?
A) Maintain reps and sets each week, maintain
frequency at 3 days per week.
B) Increase reps by 2 each week, maintain
frequency at 3 days per week.
C) Increase reps by 5 each week, increase
frequency by 2 days each week.
D) Increase reps by 10 each week, increase
frequency by 2 day each week.
CLO
Teaching group:
Whole class:
I can revise my push-up practice plan
in writing using specificity and
Agenda
1. Warm-up
2. Push-up Progression
4. Workout sheet #4
5. Cooldown

A)Maintain reps and sets each week, maintain frequency at 3 days per week.
Shows no progression
B) Increase reps by 2 each week, maintain frequency at 3 days per week. ***
Safe and realistic progression & meets FITT Principle for Frequency
C) Increase reps by 5 each week, increase frequency by 2 days each week.
Somewhat unrealistic progression on reps & does not meet FITT Principle for
Frequency
D) Increase reps by 10 each week, increase frequency by 2 day each week.
Unrealistic progression on reps & does not meet FITT Principle for Frequency

4/24 OR 4/25
Do Now:
Explain in writing your understanding
of each training principle. This could be
a definition or example.
Specificity-
Progression-
Overload-
Reversibility-
Tedium-
CLO
Teaching group:
Whole class:
I can revise my push-up practice plan
in writing using specificity and
Agenda
1. Warm-up
2. Push-up Progression
4. Workout sheet #4
5. Cooldown

 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 & make
gains
 Reversibility Use it or lose it, lose gains (injury,
stop training)
 Tedium Use Variety, the same thing = same
results

4/22/13
ReviewToday
• Do Now: Take out your
“Do Nows” to review
• Hand in “Do Nows” on the
green chair
CLO
I will demonstrate my
understanding of the SPORT
Training Principles on a clicker
quiz.
Agenda
1. SPORT Quiz
2. Yoga

Sport do now- bodyworks

Recommended

Recommended

More Related Content

What's hot

What's hot (20)

Viewers also liked

Viewers also liked (13)

Similar to Sport do now- bodyworks

Similar to Sport do now- bodyworks (20)

More from jrose2

More from jrose2 (20)

Recently uploaded

Recently uploaded (20)

Sport do now- bodyworks