Mems do now- swimming

2/4/13• Muscular Endurance: The ability

of the muscles to repeat a movement many times or hold a position for a extended period of time without stopping to rest.

• Muscular Strength: The ability of the muscles to push, pull or strike with total force.

• Do now: What do you think are some potential benefits of maintaining a healthy muscular strength/endurance level?

CLO I will verbally identify

to a partner 3 benefits muscular endurance exercises have on my body.

Agenda1. Warm-up 2. Back crawl technique cues3. Freeze tag

Answers 2/4/13The 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

2/5/13• Muscular Endurance: The

ability of the muscles to repeat a movement many times or hold a position for a extended period of time without stopping to rest.


• Do Now: list at least 5 examples of exercises/activities that help improve your muscular strength/endurance.

CLO With a partner I will

discuss and demonstrate exercises that contribute to my muscular strength and endurance.

Agenda1. Warm-up 2. Individual workout3. Capture the giant cone4. Cool down

Answers 2/5/13Muscular 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.

2/6 OR 2/7• Do now:

– Complete this T- chart using the following information:

Frequency for muscular strength/endurance is 2-3 days on each major muscle group. You should never work the same muscle group 2 days in a row.

CLO I will verbally explain to a partner why muscles need to rest between workouts.

Agenda1. Warm-up2. Circuit training assignment3. Individual workouts #1 due3. Cooldown

Concrete Details (fact)

Commentary(why do you think this is true?)

1)Frequency = 2-3 days on each major muscle group

1)

2) 2)

Answer 2/6 OR 2/7Concrete Details (fact)

Commentary (why do you think this is true)

1) Frequency for ME = 2-3 days on each major muscle group.

1) If you workout each muscle group 2 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 muscle group 2 days in a row.

2) After the muscles have been 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.




• 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.

CLO I will identify in

writing a muscular endurance exercise for each major muscle group.

Agenda1. Warm-up2. Back Crawl test out or

technique work3. Play Fast Ball

Answers 2/8/13

• Major Muscle Groups:

Arms LegsChestBackAbs




• Do now: What do you think are some of the differences between muscular strength and muscular endurance exercise?

CLO I will verbally identify

to a partner 1 strength and 1 area for focus on their back crawl.

Agenda1. Warm-up2. Partner practice- Back Crawl3. 7 min swim4. Cooldown

Answer 2/11/13

Muscular Strength• Uses muscles• Makes me stronger• Faster Tempo • Low number of reps (4-8)• Uses most or all of my

strength• Difficult weight/resistance

– 70-85% 1 rep max

Muscular Endurance• Uses muscles• Makes me stronger• Slower Tempo • High number of reps (8-15)• Uses some of my strength• Easier weight/resistance

– 50-70% 1 rep max

2/12/13• Muscular Endurance: The

ability of the muscles to repeat a movement many times or hold a position for a extended period of time without stopping to rest.

• Do now: Susie wants to focus on muscular endurance on the bench press. What recommendations would you give her to help improve her muscular endurance.

CLO I will verbally identify 1

characteristic of muscular strength training using the words reps, weight, or tempo.

Agenda1. Warm-up2. Capture the giant cone3. Recovery HR Cooldown

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

2/14


• Do now: Johnny wants to focus on muscular strength on the bench press. What recommendations would you give him to help improve his muscular strength.

CLO

I will physically perform and record in writing a personalized workout focused on muscular Strength.

Agenda1. Warm-up2. Jose’s lesson3. Cooldown

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

2/15/13

• Muscular Endurance: The ability of the muscles to repeat a movement many times or hold a position for a extended period of time without stopping to rest.


• Do now: List at least 2 ways to increase your intensity level during muscular strength/endurance exercises.

CLO I will record in writing 5

ways to increase intensity on muscular strength and endurance exercises.

Agenda1. Warm-up2. Stations

1. Sprints – FC/BC2. Dive – intro (Alonso)3. Back Crawl video review 4. Breast stroke kick practice

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

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 strength/endurance exercise session.

CLO 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 muscular strength.

Agenda (500yd goal)1. Warm-up2. Endurance workout3. Tag (create a game)4. Races

Concrete Details

Commentary

1) 1)


Concrete Details CommentaryTime for muscular strength and endurance = 20-60 minutes

Each time I workout for muscular strength and endurance I 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.

2/22/13

Muscular Strength: The ability of the muscles to push, pull or strike with total force.

• Do now: List actions in sports or daily life that require good muscular strength.

CLO I will verbally identify 1

activity in daily life that requires muscular strength.

Agenda1. Warm-up2. Breast stroke technique3. Math relay

Answers 2/22/13

Sport examples• Penalty kick in soccer• A dunk in basketball• 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

Life examples• Opening a stuck jar• Moving a heavy Couch

2/25/13• Muscular Endurance:

The ability of the muscles to repeat a movement many times or hold a position for a extended period of time without stopping to rest.

• Do now: List actions in sports or daily life that require good muscular endurance.

CLO I will verbally critique a partner’s Breast stroke kick technique by

giving 1 piece of positive feedback and 1 piece of constructive

feedback.

Agenda

1. Warm-up2. Partner teaching

1. Breast stroke kick

3. Review workout1FC/1flutter, 1BC/1flutter, 1 BS/ kick

Answer 2/25/13

Sport examples• Dribbling in soccer• Shooting in basketball• Boxing out in basketball• Setting in volleyball• Blocking in football• Throwing 100 pitches in

baseball

Life examples• Carrying groceries• Holding a baby• Walking up stairs• Gardening• Cleaning

Review2/26/13

F- What is the recommended frequency for muscular strength/endurance workouts each week? Give the range.

I- How can you adjust your intensity when doing muscular strength/endurance exercises?

T-How much time is recommended for you to spend on a muscular strength/endurance workout? Give the range.

T- List 3 types of muscular strength/endurance exercise that you did this week.

CLO I will verbally describe

to Alonso how I could modify push-ups to make them easier and harder.

Agenda1. Warm- up2. Individual workouts3. Cooldown

Answers 2/26/13

F- What is the recommended frequency for muscular strength/endurance workouts each week? Give the range.

I- How can you adjust your intensity when doing muscular strength/endurance exercises?

T-How much time is recommended for you to spend on a muscular strength/endurance workout? Give the range.

T- List 3 types of muscular strength/endurance exercise that you did this week.

• 2-3 days on each major muscle group

• Adjust sets, reps, weight, tempo and difficulty

• 20-60 minutes

• Free weights, machines, medicine balls, body weight

Review2/27 OR 2/28

Muscular StrengthWrite what you know about a muscular strength workout. Be sure to include: sets, reps, tempo, weight, rest time

Muscular EnduranceWrite what you know about a muscular endurance workout. Be sure to include: sets, reps, tempo, weight, rest time

CLO I can describe verbally to a partner the differences between muscular strength and muscular endurance using the words reps, weight, and tempo.

Agenda1. Warm-up2. Student lead circuit3. Individual workout #24. Cooldown


Muscular Strength– 2-4 sets – 4-8 reps– 70-85% of 1 rep max– 60-90 seconds Rest time – 2-0-2 Tempo

Muscular Endurance– 2-4 sets – 8-15 reps– 50-70% of 1 rep max– 30-60 seconds Rest time – 3-0-3 Tempo

Quiz Today!3/1/13

Do Now:• Take out your

“do nows” and study for the quiz.

CLO I will demonstrate my

understanding of muscular strength and endurance training principles on a clicker quiz.

Agenda1. Quiz2. Individual workouts #24. Cooldown

Not Used2/14/12

• Muscular Endurance: The ability of the muscles to repeat a movement many times or hold a position for a sustained period of time without stopping to rest.


• Do now: How many days of rest do you think your muscles need between muscular strength/endurance workouts?

• I will know: – Recommended frequency for

muscular strength/endurance

• This is important because:– Exercising the appropriate

amount will give you the maximum benefits

• The words I will practice today are:– Frequency; justify; muscular

strength/enduranceAgenda

1. Warm-up2. SportXcel

Answer 2/14/12

Each major muscle group needs at least 1 day to rest between workouts.

Finding Correct Weight

Muscular endurance

___________% 1 rep max

Bicep curl 1 rep max = 30lbs

How much weight should I use for my curls?

Muscular strength

___________% 1 rep max

Bicep curl 1 rep max = 30lbs

How much weight should I use for my curls?

2/20 OR 2/21BOE Days:Do now: Circle any grades that are less than 7.On the bottom of your sheet finish the following sentence stems.1) My best work in this class was

on _____ because I _____.

2) In this class I struggled on ______ because I _________.

3) I plan to improve my grade by ____________.

CLO I will identify in writing

my strengths and weaknesses in this class as well as my plan to improve my grade.

Agenda1. Warm-up2. Student lead circuit3. Individual workout #23. Cooldown

Documents

Mems do now- swimming