personal training fit 2
TRANSCRIPT
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1/7/15
Do now:Create a warm-up with template provided.
CLO I will create and teach a workout for my fitness component.
Agenda1. Locks/ folders/ procedures2. Warm-up – volunteer3. FITT review4. Jigsaw Workout3. Cooldown
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1/9/15
As a personal trainer you will need to interview your client before creating their workout plan
Do now:List 4 questions you would ask your client during the interview
CLO I will verbally discuss
personal trainer coaching techniques that I noticed Ms. Rose use during the workout.
Agenda1. Warm-up2. Teacher lead Bootcamp3. Cooldown
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1/12/15
As a personal trainer you will need to interview your client before creating their workout plan
Do now:Conduct your client interview with your partner using the sheets provided.
CLO I will verbally coach my
partner to use the appropriate technique, modifications and extensions during their workout.
Agenda
1. Warm-up (with partner)2. Circuit- travel with partner swap roles
to practice training. Exerciser mess up on purpose. Trainer look for mod/ext
3. Cool down (with partner)
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1/13/15
Do now:Finish creating your “clients” workout. Be prepared to train your client on Thursday.
CLO I will create a
written workout that meets my clients needs
Agenda
1. Write workout2. Warm-up3. Play Basketball
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1/15/15
• Do Now:List 6 common technique errors that you will look for as a trainer.
CLO Trainer: I will verbally coach my client to use proper form on all exercisesClient: I will ask questions of my trainer when I need help or don’t understand an exercise.
Agenda1. Trainer 1 train your client2. Individual workout time
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Technique Errors
Locked out elbows and kneesLooking up or down
Abs are not tightKnees over toes (weight on toes)
Feet too narrow or too wideShoulders rounded forward
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1/20/15Reflect on yesterday’s session• Do Now:Trainer yesterday: What did you do well yesterday?What do you need to work on?
Client yesterday: What did your trainer do well yesterday?What do you suggest they work on?
CLO Trainer: I will verbally coach my client to use proper form on all exercisesClient: I will ask questions of my trainer when I need help or don’t understand an exercise.
Agenda1. Trainer 2 train your client
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1/21/15Reflect on Yesterday’s session• Do Now:Trainer yesterday: What did you do well yesterday?What do you need to work on?
Client yesterday: What did your trainer do well yesterday?What do you suggest they work on?
CLO I can create a workout that meets my clients needs.
Agenda1. Review Do Now with your
partner3. Write a follow-up workout 4. Individual workout Day
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1/21/15• Do Now:Rate you and your trainer on the assessment
CLO I will verbally coach my client to use proper form on all exercises
Agenda1. Train your new client2. Abs/ Cardio workout
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1/23/15 9
• Do now:Rate yourself and your trainer on the evaluation.
CLOI can create in writing a Yoga Flow with my partner.
Agenda1. Warm-up 2. Yoga – teacher lead2. Create your own Yoga
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1/26/15
• Do Now:List 4 ways you can keep your client motivated during their workout.
CLO Trainer: I will verbally coach my client to use proper form on all exercisesClient: I will ask questions of my trainer when I need help or don’t understand an exercise.
Agenda1. Trainer 1 train your client
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1/26/15
• Encouraging words• Count down• Keep the exercises interesting
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1/27/15
• Do Now:Review rules for fast ball
CLO I will play fairly and use appropriate language during the game.
Agenda1. Play fast ball
Jerry and Alejandra explain rules
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1/28/15
• Do Now: (End of class)Verbal:
What did your partner do well?What feedback do you have to make them better next time?
CLO Trainer: I will verbally coach my client to use proper form on all exercisesClient: I will ask questions of my trainer when I need help or don’t understand an exercise.
Agenda1. Trainer 2 train your client2. Individual workout time
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1/30/15
• Do Now:
What did you learn during this practice round of personal training that will be helpful as you train people you don’t know?
CLO I will reflect in writing on my take-aways from training my classmates.
Agenda1. Circuit2. Yoga
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2/2/15
• Do now: Interview your new client from Brake’s class.
CLO I will verbally interview my new client to help me plan their training.
Agenda1. Warm-up2. Circuit training
1. MS on Cones 2. ME center
3. Cooldown
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Answer 2/2/15
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
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2/3/13
• Do now: What is the THR zone for a 35 year old woman?
CLO I will verbally identify
ways to increase my heart rate during the game.
Agenda1. Warm-up2. Capture the giant cone3. Cooldown
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2/4/15
• Do now:Get out your workout for your client and review it.
CLO
I will create a workout using specificity for my partner. .
Agenda1. Warm-up2. Train your client 3. Learn Badminton 3. Cooldown
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2/6/15
• Do now:Create your own workout that you will perform today.
CLO I will create my
own workout in writing.
Agenda1. Warm-up2. Individual workout 3. Cooldown
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2/9/15
• Do now:Interview your new client
CLO I will create a
workout using specificity
Agenda1. Warm-up2. Individual workout 3. Cooldown
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2/10/15 16
Do now: What is your THR zone? List 2 things you can do while playing in the outfield to keep your heart rate in the target zone.
CLOI will discuss with a partner whether my heart rate is in the target zone and why.
Agenda1. Warm-up2. 6 Base kickball versus Mr.
Brake’s class3. Cooldown
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2/13/15 16
Do now: Review your workout and get set-up for your client.
CLOI will train my partner using my written plan, verbal instructions and demonstrations.
Agenda1. 45 minute training session2. Evaluations
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2/18/15 16
Do now: What is are functional exercises?
List 3 examples:
CLOI will use functional exercises in my individual workout
Agenda1. Deck of cards workout2. Individual workouts
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2/20/15 16
Do now: Take a packet from the table and start creating a small group workout. (3-6 participants)
CLOI will use functional exercises in my small group workout plan.
Agenda1. Create a small group
workout.
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2/23/15 16
Do now: What types of baseline measurements could you take to help a client monitor their progress towards a goal?
CLOI will use functional exercises in my small group workout plan.
Agenda1. Small group workouts
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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
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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.
Agenda1. Warm-up2. Student lead circuit3. Individual workout #23. Cooldown
Concrete Details
Commentary
1) 1)
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Answers 2/20 OR 2/21
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.
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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. Flickerball
- 10 push-ups after each score
3. Cooldown
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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
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2/26/13• 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 Teaching group: We will verbally explain the rules to our game and make changes as necessary.Whole class: I will verbally share my list of muscular endurance actions with a partner.
Agenda1. Warm-up2. Student made game3. Cooldown
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Answer 2/26/13
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• Carrying a backpack
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Review2/27 OR 2/28
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 Teaching group: We will
verbally explain the rules to our game and make changes as necessary.Whole class: I will record in writing my strengths and weaknesses in this class.
Agenda1. Warm- up2. Student lead circuit3. Individual workout # 2
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Answers 2/27 OR 2/28
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
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Review3/1/13
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. Fitball workout3. Cooldown
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Answers 3/1/13
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
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Quiz Today!3/4/13
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
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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.
• Muscular Strength: The ability of the muscles to push, pull or strike with total force.
• 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
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Answer 2/14/12
Each major muscle group needs at least 1 day to rest between workouts.
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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?
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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