Lifting heavy objects, opening jars, carrying groceries, etc. require muscular strength in daily life.

1. 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 Merengue
are some potential benefits of 2. Ballet intro
maintaining a healthy
3. Abs/ Cooldown
muscular strength/endurance
level?

2. Answers 2/4/13
The potential benefits of muscular strength/endurance
training 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

3. 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
which Ballet Steps learned
extended period of time
today most contribute to my
without stopping to rest.
muscular strength and
• Muscular Strength: The endurance.
ability of the muscles to
push, pull or strike with total
force. Agenda
1. Warm-up –review plie & tendu
• Do Now: list at least 5 2. Ballet
examples of Degage, Saute, Chasse, Grand Jete
exercises/activities that help 3. Cool down
improve your muscular
strength/endurance.

4. 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 your
muscles so swimming, running, biking etc. would also work
muscular strength and endurance but to a lesser degree than
the other examples.

5. 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 Agenda
force. 1. Warm-up
2. Fitness Center workout # 1
3. Cooldown
• Do now: There are 5 major
muscle groups. List as many
as you can think of then add at
least 1 exercise that works
each major muscle group.

6. Answers 2/8/13
• Major Muscle Groups:
 Arms
 Legs
 Chest
 Back
 Abs

7. 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 assess my partner
of time without stopping to rest. during the degeage PK series
• Muscular Strength: The ability and verbally correct their
of the muscles to push, pull or form using the phrases; toes
strike with total force. pointed, hips rotated, and
chest high.
• Do now: What do you think are
some of the differences Agenda
between muscular strength and 1. Warm-up
muscular endurance exercise? 2. Grand Plie, Degege
PK, alternating Chasse
3. Cooldown

8. Answer 2/11/13
Muscular 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

9. 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. Step hop cross hop and turns
recommendations would you 3. Recovery HR Cooldown
give her to help improve her
muscular endurance.

10. Answers 2/12/13
Components 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

11. 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. Rond de Jon and Arabesque
3. Ballet rubric and choreography
4. Yoga

12. Answers 2/13 OR 2/14
Components 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

13. 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,
pull or strike with total force. Agenda
1. Warm-up- Ballet routine
2. Individual workout #1
• Do now: List at least 2 ways to 3. Cooldown
increase your intensity level
during muscular
strength/endurance exercises.

14. Answers 2/15/13
Ways to increase your intensity level during
muscular strength and endurance exercise.
• Increase sets
• Increase reps
• Increase weight/resistance
• Decrease rest time
• Increase exercise difficulty

15. 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 use
Concrete Details Commentary muscular strength.
Agenda
1) 1) 1. Warm-up
2. Student lead circuit
3. Individual workout #2
3. Cooldown

16. Answers 2/20 OR 2/21
Concrete Details Commentary
Time for muscular Each time I workout
strength and for muscular strength
endurance = 20-60 and endurance I
minutes 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.

17. 2/22/13
Muscular Strength: The
ability of the muscles to
push, pull or strike with
CLO
I will verbally identify 1
total 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. Ballet Permances
strength.
3. Cooldown

18. Answers 2/22/13
Sport 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

19. 2/25/13
• Do now:
– Complete this T- chart using
the following information:
Frequency for muscular
CLO
strength/endurance is 2-3 days I will discuss with my
on each major muscle group. partner how we could
You should never work the same
muscle group 2 days in a row. improve our Cha Cha
technique.
Concrete Details Commentary
(fact) (why do you think this
is true?) Agenda
1)Frequency = 2-3 days 1) 1. Warm-up – Basic step
on each major muscle (follow the leader)
group 2. Partner- Basic, break, turns
3. Partner practice rotation
2) 2) 3. Cooldown

20. Answer 2/25/13
Concrete 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 2
major 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 been
muscle 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.

21. 2/26/13
• Muscular Endurance:
The ability of the muscles
to repeat a movement CLO
many times or hold a I will discuss with my partner
how we could improve our
position for a extended
Cha Cha technique.
period of time without
stopping to rest. Agenda
1. Warm-up- Review basics
• Do now: List actions in 2. Swivel, chase,
hammerlock
sports or daily life that
3. Partner rotation
require good muscular
endurance.

22. Answer 2/26/13
Sport 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 • Carrying your backpack
baseball

23. Review
2/26/13
F- What is the recommended
frequency for muscular
strength/endurance workouts each
week? Give the range.
CLO
I will describe verbally to a
I- How can you adjust your intensity partner how I could modify
when doing muscular push-ups to make them
strength/endurance exercises?
harder.
T-How much time is recommended
for you to spend on a muscular
strength/endurance workout? Give Agenda
the range.
1. Warm- up
T- List 3 types of muscular 2. 6 base kickball
strength/endurance exercise that
you did this week. 1. 5 push-ups for strength
3. Cooldown

24. Answers 2/26/13
F- What is the recommended frequency • 2-3 days on each major muscle group
for muscular strength/endurance
workouts each week? Give the range.
I- How can you adjust your intensity • Adjust sets, reps, weight, tempo and
when doing muscular difficulty
strength/endurance exercises?
T-How much time is recommended for
you to spend on a muscular
strength/endurance workout? Give the • 20-60 minutes
range.
T- List 3 types of muscular
strength/endurance exercise that you did • Free weights, machines, medicine
this week. balls, body weight

25. Review
2/27 OR 2/28
Muscular Strength
Write what you know about a
CLO
muscular strength workout. I can describe verbally to a partner
Be sure to include: the differences between muscular
sets, reps, tempo, weight, rest time strength and muscular endurance
using the words reps, weight, and
tempo.
Muscular Endurance Agenda
Write what you know about a 1. Warm-up
muscular endurance workout.
2. Student lead circuit
Be sure to include:
3. Individual workout #2
sets, reps, tempo, weight, rest time
4. Cooldown

26. Answers 2/27 OR 2/28
Muscular 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

27. Quiz Today!
3/1/13
Do 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

28. 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 • The words I will practice today
push, pull or strike with total are:
force. – Frequency; justify; muscular
strength/endurance
• Do now: How many days of Agenda
rest do you think your muscles 1. Warm-up
need between muscular 2. SportXcel
strength/endurance workouts?

29. Answer 2/14/12
Each major muscle group needs at least 1 day
to rest between workouts.

30. Finding Correct Weight
Muscular endurance Muscular strength
___________% 1 rep max ___________% 1 rep max
Bicep curl 1 rep max = Bicep curl 1 rep max =
30lbs 30lbs
How much weight should I How much weight should I
use for my curls? use for my curls?

31. 2/20 OR 2/21
BOE Days:
Do now: Circle any grades that
are less than 7.
On the bottom of your sheet
CLO
I will identify in writing
finish the following sentence my strengths and
stems. weaknesses in this class as
1) My best work in this class well as my plan to improve
my grade.
was on _____ because I
_____.
Agenda
1. Warm-up
2) In this class I struggled on 2. Student lead circuit
______ because I _________. 3. Individual workout #2
3. Cooldown
3) I plan to improve my grade by
____________.