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Physical Education Department Strength Development Program Rev. 9- 23 - 14 The PE 210 and 215 classes are ones designed to introduce and develop muscular strength, muscle endurance and cardiovascular fitness in our students. PE 210 focuses on the development of the five major health related components of Cardiovascular Fitness, Muscle strength, muscle endurance, body composition and nutrition. PE 215 builds on these concepts and introduces strength training techniques that focus more on the development of skill related, performance oriented activities. Specifically, PE 215 focuses on the development of power, speed and agility. While PE 210 focuses on health related concepts and 215 focuses on skill related concepts, central to the development of each student enrolled in either class is the development of muscle fitness, cardiovascular fitness and nutrition. While PE 210 creates a snapshot of essential information PE 215 looks at each a little deeper in hopes of preparing it’s students not only for a lifetime of physical fitness but also aids the development of athletic performance. Strength Development Units The units used to develop the curriculum for PS 210 and 215 are muscle fitness, muscle strength, muscle endurance, and nutrition. While the content is very similar in both classes, PE 215 will build on concepts created in PE 210.
PE 210 WEIGHT TRAINING AND FITNESS
Enduring Understandings
- PE 210 is centered around the health related fitness principles of Muscle
Strength, Muscle endurance and cardiovascular fitness
- Muscle strength, muscle endurance, cardiovascular fitness, flexibility
and nutrition are the primary fitness components that build and
maintain students’ personal strength, health and wellness.
- Cardiovascular fitness is necessary for developing cardiovascular health
and muscle fitness.
- Resistance training also improves overall health and muscle fitness by
strengthening bones and reducing injury & illness.
- Using the principles of overload, progression and specificity while using
the FIT Formula will improve muscle endurance and muscle strength.
Essential Questions
- What are the components of health related fitness? – Take out
- Understanding that cardiovascular fitness, muscle strength, muscle
endurance, body composition and nutrition are key factors that develop
personal health, how are they used to improve muscle fitness and
improve performance?
- How is the FIT Formula applied to develop, maintain or improve muscle
fitness?
- How would one use the principles of overload, progression and
specificity to build muscular strength and muscle endurance?
- What is the target fitness zone for developing muscle fitness?
- How does resistance training build muscle and strengthen bones?
- How does nutrition influence resistance training and performance?
2 10 LESSON PLANS
First Day of Class 10’ Course overview, count students by numbers for relay’s Why the course is a special one o You get time for yourself… how will you use it o Positively affect your BMI o Change your body from Inside - Out o The Matrix o Nutrition With additional time do the following
- Roll & Stretching Lines
- Read Syllabus … Book & Uniform due end of week
- Grading Detailed discussed next week
- Index Cards … Fitness Cards … CPR / SFA
- Intramural participation
- EVERYTHING COUNTS!!!!! o All assignments, Tardies, Quizzes, 2pt assignments, lazy days Day 2: Locks, Lockers & exercise Intro’s Stretching Lines Trunk Twist, Tricep Ext, Arm Circles, Hip stretching, Staggered Hams Seated: Favorite Stretch, stretch right & left while reaching for toe, Glutes’ Exercise: Push up, Crunch and Toe Touchers form § Push-ups 2 x 10 § Crunch: 2 x 20 § PU: 2 sets of 4 reps then 3 slow for a total of 7 pushups. Repeat one more time § Toe Touchers: 1 x 20 Assignment:
- Pushups and Sit-ups every night
WEEK 2 (1/17) SHORT WEEK SCHEDULE: NORMAL 50- 50 - 50 ANNOUNCEMENTS: Day 1 o I use Final Site o I’ll pass information on thru Bulletin & Resources o I’m Okay with the calendar … not o Lecture Thursday, PE Classroom o Reading: Chapter 1 o This week: Distinguish training for Strength and Endurance o MS: 3 x 8-10 reps or movements at 5-8 seconds o ME/MF: 2 x 12-15 reps or 3-4 seconds o Power: 3-6 set or 4-6 reps Day 1 … ME … 2 x 12-15 reps … Old Weight Room Plan □ 2 Lap Warm Up □ Stretch: Static □ Index Cards: Formative Assessment Question (FAQ): Constant ….. & Why? □ New Exercises: Dorsi Flex, DBI, DBSP □ Workout: ME … 2 x 12-15 Reps o DBI, LC …. Lat Pull, Dorsi … DBSP … DBC, DBHC if time permits Day 2 … Cardio & Legs … Bike Set Up … Old Weight Room Plan □ 2 Lap Warm Up □ Stretch: None □ FAQ: None □ New Exercise: o Leg press & Lunge, o Bike Set up □ Workout: ME: 2 x 15 reps o Bike Set up and 15 minute ride o Workout: Leg Press, LC, LE, Stationary Lunge, PU, SU, Rope
Day 2 … ME … 2 x 12+ Plan □ Bad weather suggested weight room warm up. Split class into 2 groups □ Bike Warm Up for group 1 and Core/ PU warm up for group 2. Switch after 6’ □ Stretch: Quick, 8-10 sec per movement □ FAQ: None □ New Exercise: Not planned but more and more students were interested in the Glute/Ham machine. So I began the introductions □ Workout: ME … 2 x 12+ o DBI, DBSP, 2 of 3 Leg Exercises, Lat Pull, Dorsi Day 3 … Chapter 1 Test .. Training Card … Free Lift Plan □ Give chapter 1 test in Old Weight Room □ 1 Lap after test □ Pass out Training Cards when students return and explain how to record workouts □ Stretch: while listening to explanation □ Workout: MS 3 x 8-10 reps o 1 Chest, 2 Legs, finish with class BBC
WEEK 4 (1/30) SCHEDULE: NORMAL 50- 50 - 50 - 50 ANNOUNCEMENTS: Day 1 o Classroom Thursday o Good Training Week … will begin some PFT Testing o Includes: PU, SU, Jump, Flex, Bench, Squat, 12 min, 800m, Beep o Prep: RHR… Record for one week 2 times / day AM & PM for 1 minute. o So 2 recordings per day. Next Tuesday turn into me on a 3 x 5 index card the following § Morning Average, Evening average and average of those two § Neat, Legible o Begin reading Chapter 4 … Chapter quiz Next Monday … review will take place in the form of Index Card Questions. o Information of emphasis … TFZ, FITT Formula and Fitness Principles o Muscle ID Quiz, posterior view Day 4 Next week o Training Schedule.. MS – ME – Classroom – ME o Great Week … Be Ready to Work!!! Day 1 … MS … 3 x 8 - 10 reps Plan □ 2 Lap warm up □ Stretch: Static □ FAQ: 5 List the components of HRF □ New Exercise: Squat, BB □ Coaching Points: o Full Squat means thighs are parallel o Stance: Knees over toes, Heels on ground, chest at mirror (maintain), o Start movement from the hips o Hip roll and 3 rotations of the hip o Elbows on the bottom … Moderate press o Aware of knees on return o Exhale and Return to vertical
□ Muscle ID Quiz day 4 of next week! WEEK 5 (2/6) SCHEDULE: NORMAL 50- 50 - 50 - 50 3 rd Qtr Prayer Service Friday… 8:30am start ANNOUNCEMENTS: Day 1
SCHOOL WAS CLOSED DUE TO ILLNESS WED – FRI OF LAST WEEK
o Welcome back, Hope you’re well and rested o Busy week this week, training and PFT’s will continue this week o 800 m & Flex today, SU & timed run day 2, Lecture Day 3 PU.. Jump Practice & Train day 4 o MM ID Posterior View …Friday or day 4 o Next Chapter … Chapter 7 Cardiovascular Fitness. Will quiz next week o Today: Reminder to complete RHR cards and run in tomorrow Day 1 … PFT … 800 m & Flex Plan □ 1 lap warm □ Stretch: Combo … Static & cross field jogs □ PFT: 800 m remember times and flex test in weight room … train while waiting □ FAQ: o What are the Principles of Physical Activity o What Does the last T in F.I.T.T. Formula Mean Day 2 … PFT … 12 min Run … If weather permits Plan □ 1 lap warm □ Stretch: Combo … Static and Cross field jogs □ PFT: 12’… remind students of landmarks for counting distance… track etiquette □ Partner Stretch to finish
Day 3 … Lecture … Chapter 4 & Heart Rate Range Method of HR Calculations Day 4 … MS … Plan 2 lap warm up Stretch … Static FAQ: Write the Karvonen method of calculating Target Heart Rate Workout: MS … 3x10 … Old Weight Room BBB, Med ball Squat, Hams on sled, DBI, Lat Pull or Dorsi, BBC, Tricep Ext Blu Session: If time permits …Core work
o 2 Chest, 2 Arms, and 1 Shoulder Press Day 3 ... Chapter 7 Test & 12 minute run Plan □ Chapter 7 Test □ 1 Lap warm up □ Stretch: Static □ 12 min run ANNOUNCEMENT: Beep Test Tuesday WEEK 7 (2/21) SCHEDULE: SHORT WEEK & ASH WEDNESDAY 50 - 50 - 50 WEDNESDAY WE VISITED MITTY HIGH SCHOOLS PE DEPT. ANNOUNCEMENTS: Day 1 o Day 1 Tuesday: Beep Test o Day 2 ... Training Day … Yoga ( We visited Mitty) o With Coach Calvello for Yoga o Day 3 Re-train … Squat and Bench Day 1 … Beep Test Plan □ 5 ‘ Perimeter Run in New Gym □ Stretch: Static … mid court □ Beep Test
Day 2: Yoga Plan □ Meet Calvello outside of locker room □ Yoga in gym Day 3: … Re-Train … New Weight Room Plan □ 2 Lap warm □ Stretch: Static □ New Exercises: None □ FAQ: None □ Workout.. MS … 3 x 10 o Squat … emphasize form o Bench … emphasize form
Day 2 Cardio … Continued … 6.5 minute drill □ Begin Drill o Record heart rates at midway point and at the end □ Homework … on a 3x5 index card … show the calculations for your final heart rate. What percentage level of your TFZ did you achieve … box it? Day 3 … Lecture ... Chapters 11 & 12 … Classroom Plan □ Power Point Day 4 … Bench Max Plan □ 2 Lap warm up □ Stretch: Static □ Workout: Bench Max …. 1 rep max □ Bench max is one way to measure power □ Today’s lift is a 1 rep max □ There are 4 warm up sets, if more sets are needed to feel warm then take them □ Warm up set progression will be: o Set 1 – 8 reps … add 2.5 pounds to each side o Set 2 – 6 reps … add 2.5 pounds to each side o Set 3 – 4 reps … add 2.5 pounds to each side o Set 4 – 2 reps … add 2.5 pounds to each side o Set 5 – 1 rep max attempt … add 2.5 pounds to each side o Set 6 – 1 rep max attempt … add 2.5 pounds to each side o Continue until failure □ SPOTTERS ARE VERY IMPORTANT o Don’t leave partner during exercise o 100% focused on your partners success o Use the proper progression § The count … up or down § The check …. You got it … I got it § Remove hands …. Eyes focused on lifters track and need of assistance
§ The Catch …. Once lifter is done.. assist with the return to the collars □ I must see all max attempts. I’ll inform you of adding, staying or removing weight. □ The tempo is quick and I move from station to station. So be ready. □ Record maxes on training logs □ Record on my sheet as well REMINDERS: □ Combo quiz Monday chapters 11 & 12 □ CPR / SFA □ Record Keeping □ Squat Max next week
o Come prepared for questions you have Day 3 … Classroom … Midterm Review □ Test format: Multiple choice, weight room exercises, muscles and their actions, muscle diagrams, and short essay □ Chapters 1,4,7,11, □ Essay … One essay question from question #15 of one of your test □ Plan … □ 5’ review of essay questions □ 10’ collaborative work on essay questions □ 10’ review of exercises and primary muscles used for the exercises □ 2’ processing □ 5’-10’ for Q & A □ Break into two teams □ Flashcard review for pushups Day 4 … Squat Max Plan Dynamic warm Squat Max □ Today’s lift is a 5 rep max □ There are 4 warm up sets, if more sets are needed to feel warm then take them □ Review of Major coaching points o Stance/ Grip = shoulders width o Posture o Tempo- Down 3 up 3 or down 3 up 2 o Heals on ground … ENTIRE TIME o Elbows – Pointed down on the bottom o Breathing: Normal … § Exhale on return □ Warm up set progression will be: o Set 1 – 10 reps … add 5 pounds to each side o Set 2 – 8 reps … add 5 pounds to each side o Set 3 – 8 reps … add 5 pounds to each side o Set 4 – 6 reps … add 2.5 pounds to each side o Set 5 – 5 rep max attempt … add 2.5 pounds to each side o Set 6 – 5 rep max attempt … add 2.5 pounds to each side
o Continue until failure □ SPOTTERS ARE VERY IMPORTANT o Don’t leave partner during exercise o 100% focused on your partners repetition o Hands on the bar, probably outside their grip o Provide constructive feedback
CLASS WASN’T READY FOR MAX
WEEK 10 (3/12)
MIDTERMS
