SPORT Training Principles4/11/13SpecificityTrain for the needs of theactivity• Do Now: How could you usespecificity to train forBallet?– List 5 exercises you would useand whyCLO* I will watch a video of ourchoreography and verbally discusspotential improvements with mygroup using the words counts,tempo and level change.* I will begin writing a plan forteaching using the planning guide.Agenda1. Warm-up2. Final Project planning andpractice3. Cooldown
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 mimicsthe movements used inballet.• Anything thestrengthens themuscles used.
SPORT Training Principles4/12/13• Do Now:Complete and turnin the survey forthe HealthDisparities Grant.(on the table)CLO* After watching a video of ourchoreography I will grade ourdance using the Design Rubricand verbally discuss potentialimprovements with my group.Agenda1. Practice choreography2. Review rubric3. Revise choreography4. Video review with rubric
SPORT Training Principles4/18/13ProgressionTrain to slowly improve &make gains• Do Now: How could I useprogression to increase mypush-up test results?What does my workout looklike during:– Week 1– Week 2– Week 3– Week 4CLO* After watching a video of ourchoreography I will grade ourdance using the Design Rubric andrecord in writing 2 potentialimprovements.*I will finish writing a plan forteaching using the planning guide.Agenda1. Finish Project planning andpractice2. Karla and Diana B. startteaching!
Answers 4/18/13Week 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-ups3 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.
SPORT Training Principles4/12/13Do 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 eachweek, maintain frequency at 3 daysper week.B) Increase reps by 2 eachweek, maintain frequency at 3 daysper week.C) Increase reps by 5 eachweek, increase frequency by 2 dayseach week.D) Increase reps by 10 eachweek, increase frequency by 2 dayeach week.CLOAfter practice andplanning I will be preparedto demonstrate and teachmy dance to the class.Agenda1. Warm-up2. Individual workout # 23. Cooldown
Answers 4/12/13A)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 Principles4/18/13OverloadIncrease 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?CLOAfter watching our video Ican verbally assess with mygroup 2 ways to improve ourdance.Agenda1. Warm-up2. Practice and Planning FinalDay!3. Individual workout4. Cooldown
Answers 4/18/13Possible 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 Principles11/26/12ReversibilityUse it or lose it• Do Now: Has there everbeen a time in your lifethat you haveexperienced reversibility?CLOI will describe in writing howreversibility has effected me orsomeone I know using completesentences.Agenda1. Warm-up- Review your dance2. Group 1 teaches their dance3. Cooldown- group run through
Answers 11/26/12Possible 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 Principles11/27/12TediumVariety,the same thing = same results• Do Now: What might a week ofworkouts look like if you used theprinciple of tedium to plan them?MondayTuesdayWednesdayThursdayFridaySaturdaySundayCLOTeaching group:I can explain Cumbia dance stepsusing the words first, next andlast and verbally correctmistakes as they occur.Whole class:I can perform group 1’s Cumbiachoreography.Agenda1. Warm-up- review yesterday’s dance.2. Finish learning group 1’s dance3. Practice dances for Friday’s event
Answers 11/27/12Possible tedium workout schedule:Monday- Jog/walk 2 miles & YogaTuesday- Full body workout -BootcampWednesday- Rest dayThursday- Swim 1000 yardsFriday- Full body workout- CircuitSaturday- Play racquetball & Rock climbingSunday-Rest day
SPORT Training Principles11/28 OR 11/29Do Now:• Jeremiah has hit a plateau in histraining to improve upper bodystrength. To overcome theplateau he decides to use muscleconfusion by using a variety ofhand positions on his push-ups,changing up his sets and reps onbench press and using freeweights in addition to his usualmachine exercises for deltoidsand triceps.By making these adjustmentsJeremiah is showing a goodunderstanding of which SPORTtraining principle?CLOTeaching group:I can explain Breakdance steps usingthe words first, next and last andverbally correct mistakes as theyoccur.Whole class:I can perform group 2’s Breakdancechoreography.Agenda1. Warm-up- Cumbia review2. Group 2 begins teaching3. Whole group perform breakdance
Answers 11/28 OR 11/29Overload 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 Principles11/30/12Quiz Today• 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. Group #2 finishes teaching3. Cooldown- group run through