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SPORT Training Principles4/1/13

SpecificityTrain 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.

Agenda1. Warm-up2. 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.

SPORT Training Principles4/2/13Progression

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.

Agenda1. Warm-up2. Student lead game3. 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

SPORT Training Principles4/3 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 techniqueI 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.

Agenda1. Warm-up2. Push-up progression3. Student lead Circuit4. Cooldown


• 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.

Agenda1. Warm-up2. Fitness Testing3. Cooldown


OverloadIncrease 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.

Agenda1. Warm-up2. Individual workout # 43. Turn in workout sheet # 34. Cooldown

Answers 4/8/13Possible 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


TediumVariety, 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?

MondayTuesdayWednesdayThursdayFriday Saturday Sunday

CLO I will describe in writing how reversibility has effected me or someone I know using complete sentences.

Agenda1. Warm-up2. Student lead game3. Cooldown

Answers 4/9/13Possible tedium workout schedule:

Monday- Jog/walk 2 miles Tuesday- High intensity cardio circuitWednesday- Rest dayThursday- Swim 1000 yardsFriday- Interval running 2 milesSaturday- Play soccer Sunday-Rest day


ReversibilityUse 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.

Agenda1. Warm-up2. Push-up progression3. Student lead circuit4. Individual workout #45. Cooldown

Answers 4/10 OR 4/11Possible 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.


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.

Agenda1. Warm-up2. Workout - Lisa3. Cooldown


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.

Agenda1. Warm-up2. Track workout - Lisa3. Cooldown

Answers 4/12/13Overload 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.


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.





Agenda1. Warm-up2. Push-up Progression3. Student lead circuit4. Workout sheet #45. Cooldown

Answers 4/17 OR 4/18A)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


Do Now: Explain in writing your understanding of each training principle. This could be a definition or example.

Specificity-Progression-Overload-Reversibility-Tedium-





Agenda1. Warm-up2. Push-up Progression3. Student lead circuit4. Workout sheet #45. Cooldown

Answers 4/24 OR 4/25 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


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.

Agenda1. SPORT Quiz 2. Yoga

Health & Medicine

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