1. SPORT Training Principles
4/11/13
Specificity
Train for the needs of the
activity
• Do Now: How could you use
specificity to train for
Ballet?
– List 5 exercises you would use
and why
CLO
* I will watch a video of our
choreography and verbally discuss
potential improvements with my
group using the words counts,
tempo and level change.
* I will begin writing a plan for
teaching using the planning guide.
Agenda
1. Warm-up
2. Final Project planning and
practice
3. Cooldown

2. Answers 4/11/13
• Ballet workout:
– Sumo squats (adductors)
– Toe raises (Gastroc)
– Lateral raises (deltiods)
– Squat jumps (Saute)
– Leg Press (jumping)
– Shoulder press (deltiods)
• Anything that mimics
the movements used in
ballet.
• Anything the
strengthens the
muscles used.

3. SPORT Training Principles
4/12/13
• Do Now:
Complete and turn
in the survey for
the Health
Disparities Grant.
(on the table)
CLO
* After watching a video of our
choreography I will grade our
dance using the Design Rubric
and verbally discuss potential
improvements with my group.
Agenda
1. Practice choreography
2. Review rubric
3. Revise choreography
4. Video review with rubric

4. SPORT Training Principles
4/18/13
Progression
Train to slowly improve &
make gains
• Do Now: How could I use
progression to increase my
push-up test results?
What does my workout look
like during:
– Week 1
– Week 2
– Week 3
– Week 4
CLO
* After watching a video of our
choreography I will grade our
dance using the Design Rubric and
record in writing 2 potential
improvements.
*I will finish writing a plan for
teaching using the planning guide.
Agenda
1. Finish Project planning and
practice
2. Karla and Diana B. start
teaching!

5. Answers 4/18/13
Week 1: Do 2 sets of 10 push-ups and 5 modified push-
ups 2 times a week.
Week 2: Do 2 sets of 12 push-ups and 5 modified push-ups
3 times a week.
Week 3: Do 3 sets of 12 push-ups and 5 modified push-
ups 3 times a week.
Week 4: Do 3 sets of 15 push-ups and 5 modified push-
ups 3 times a week.

6. SPORT Training Principles
4/12/13
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
After practice and
planning I will be prepared
to demonstrate and teach
my dance to the class.
Agenda
1. Warm-up
2. Individual workout # 2
3. Cooldown

7. Answers 4/12/13
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

8. SPORT Training Principles
4/18/13
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
After watching our video I
can verbally assess with my
group 2 ways to improve our
dance.
Agenda
1. Warm-up
2. Practice and Planning Final
Day!
3. Individual workout
4. Cooldown

9. Answers 4/18/13
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

10. SPORT Training Principles
11/26/12
Reversibility
Use it or lose it
• Do Now: Has there ever
been a time in your life
that you have
experienced reversibility?
CLO
I will describe in writing how
reversibility has effected me or
someone I know using complete
sentences.
Agenda
1. Warm-up- Review your dance
2. Group 1 teaches their dance
3. Cooldown- group run through

11. Answers 11/26/12
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.

12. SPORT Training Principles
11/27/12
Tedium
Variety,
the same thing = same results
• Do Now: What might a week of
workouts look like if you used the
principle of tedium to plan them?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
CLO
Teaching group:
I can explain Cumbia dance steps
using the words first, next and
last and verbally correct
mistakes as they occur.
Whole class:
I can perform group 1’s Cumbia
choreography.
Agenda
1. Warm-up- review yesterday’s dance.
2. Finish learning group 1’s dance
3. Practice dances for Friday’s event

13. Answers 11/27/12
Possible tedium workout schedule:
Monday- Jog/walk 2 miles & Yoga
Tuesday- Full body workout -Bootcamp
Wednesday- Rest day
Thursday- Swim 1000 yards
Friday- Full body workout- Circuit
Saturday- Play racquetball & Rock climbing
Sunday-Rest day

14. SPORT Training Principles
11/28 OR 11/29
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
Teaching group:
I can explain Breakdance steps using
the words first, next and last and
verbally correct mistakes as they
occur.
Whole class:
I can perform group 2’s Breakdance
choreography.
Agenda
1. Warm-up- Cumbia review
2. Group 2 begins teaching
3. Whole group perform breakdance

15. Answers 11/28 OR 11/29
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.

16. SPORT Training Principles
11/30/12
Quiz Today
• 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. Group #2 finishes teaching
3. Cooldown- group run through