personal training fit 2

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

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

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)

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

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

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

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

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

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

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

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

1/26/15

• Encouraging words• Count down• Keep the exercises interesting

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

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

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

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

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

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

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

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

2/9/15

• Do now:Interview your new client

CLO I will create a

workout using specificity

Agenda1. Warm-up2. Individual workout 3. Cooldown

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

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

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

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.

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

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.

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

Concrete Details

Commentary

1) 1)

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.

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

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

2/26/13• 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

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

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

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

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

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

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

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

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