Download - Daily Exercise & Health, Teacher's Portfolio

Thomas Noah April 23, 2014

TEACHER PORTFOLIO: DAILY EXERCISE & HEALTH

Teaching Philosophy Never thought I would be writing a teaching philosophy before this experience. I've always been a leader amongst my friends and my community and always had a goal of making a difference and inspiring people around me. I never imagine that to be through teaching. I never even saw myself as a teacher. Now here I am, a full semester experience in teaching and facilitating. Leadership, making a difference, and inspiring people is my teaching philosophy. I believe in order to be a great teacher you have to know how to lead. And leadership don't always mean being in the light and always running the show. Leadership to me means knowing when to step up and knowing when to take the back seat and let someone else contribute. I believe great leadership also means delegating responsibilities. This is very important when you are co-teaching. In order to be a great leader you also have to be a great listener. This is also extremely important when interacting and discussing with students. In personal training, this is called active listening. Letting someone else express themselves but showing that you are engaged. Being engaged shows that the person or student have the right to an opinion despite if you agree or disagree. I believe that as a teacher, your goal should always be to make a difference. Making a difference within a department and most importantly in the lives of your students. As a teacher you have to remember that you are an inspiration to your students. I am fully aware of this as a personal trainer. Much like my clients, my students in Daily Exercise and Health were always looking to me for answers and recommendations. Leadership plus making a difference and being an inspiration is the equation to becoming a great teacher.

Self Assessment: I personally think I did the best I could as a facilitator of Daily Exercise and Health. But if I have to pick a number grade I would say an overall B+ for the seminar and an A- for my class. I've always been a facilitator from Personal training to the ALANA-A Big Brother & Sister program, to Peer Mentoring to Externship New York. My past experiences in leading my peers made me confident coming into this experience. My intentions were always doing what's best for my students. This entire semester was not about me, it was all about my students and their experiences in the course. I feel I could have contributed more in the seminar in terms of discussion but I definitely held back at times. I am very opinionated but unfortunately people sometimes don't like to hear the truth. Mostly because they are intimidated by the truth, like fitness mentor always said “fear of the unknown”. I completely understand because we all have different experiences and come from different walks of life. I realized this soon enough and decided to keep somethings to myself and not make anyone else uncomfortable


Final Syllabus IDEAS: Daily Exercise & Health

40743 APL 090 Monday 8-10pm

Course Student Facilitator: Thomas Noah [email protected] Matt Smith [email protected] Course Faculty Advisor: John Leahy [email protected] Course Description: In this course students will have the opportunity to explore how to live a healthy lifestyle through exercise and dieting techniques. Students will learn how to write their own exercise program, techniques for injury prevention, how certain sports can affect human physiology, and understand the proliferation of popular supplementation products currently on the market. Students will challenge themselves through exercise with weekly physical assessments and by performing their own research on health-related topics. An open yet critical mind and a positive attitude are essential for this course. Grading Policy Attendance Class Participation/Discussion Homework Assignments Final Project

1. Goals

2. Information/Tools/Education

3. Workout plan/program (Diet/Exercise, Motivation/Research (resources), nutrition & proper technique

4. Couple minutes presentation


Class Participation Due to the nature of this class, students will need to actively participate in group discussion, paired discussion, as well as free writing time. Class participation is a MUST in order for the class to accomplish the tasks set aside for each meeting time. Assignments Assignments are provided to you and the due dates are provided on the syllabus. You are expected to have completed and fully understand the assignments provided to you in order to actively participate in class discussion. Class Materials Exercise Clothing (Sneakers, Sweats) Notebook & Folder or Binder with Loose leaf paper Attendance Policy Attendance is a MUST for this class. Students who miss more than (three?) classes in the form of unexcused class absences. Excused absences are for LEGITIMATE excuses only. Skipping class because you are too tired or your assignments are not completed are not one of them. Class Topics & Readings All readings are available in the provided links & will be on Facebook group Week 1: Introduction, Course overview, Expectations, Why is exercise, health & nutrition important for your everyday life? Date: Jan. 20, 2014 -What is IDEAS? -Why is physical activity, health and nutrition important? This will be a full class discussion, what do you already know? What would you like to learn more about and focus on? Assignment Due Jan. 27: Week 2: Anatomy & Physiology of the Muscular System Date: Jan. 27, 2014 Assignments Due Today: → Physical Assignment #1 Logged In Class: -Talk about the Myology of the Human body how they break and rebuild -Provide a handout with all muscles labeled Anterior & Posterior -Talk about why knowing your muscles and the different parts of the muscles are important to know Assignment Due Feb. 3:

Week 3: Mobility (Warming Up/Stretching) Date: Feb. 3, 2014 Assignments Due Today: → Physical Assignment #2 Logged → Writing Assignment:TBD In Class: Myofascial Release What is dynamic Stretching? When is it used? Why is it important? What is Static Stretching? When is it used? Why is it important? Go over techniques for both Handout of stretches of both kinds Assignment Due Feb. 10: Week 4: Training Techniques Date: Feb. 10, 2014 Assignments Due Today: → Physical Assignment #3 → Written Assignment: TBD → Study Stretching/Warm Up Techniques In Class: -Differences between different training styles and its effects on the body -What do you already know? -Hypertrophy -Definition/Endurance -Strength -Power -Speed -Aerobic Training -Anaerobic Training Assignment Due Feb. 17: Week 5: -Dieting Techniques, Lifting Techniques Day #1 Date Feb 17, 2014 Assignments Due Today: → Physical Assignment #4 → Written Assignment: 1.) What Dietary Supplements are you curious about? 2.)Find an Interesting article or study about a finding with a given dietary supplement or drug. → Study the muscles of the Leg and Hip regions In Class:

-Review Anatomy of the Leg -Talk about Dieting within Training (What do I need to eat for success? Vegetarian, Paleo, Pescetarian, Vegan, etc.) -Weight Room Lessons begin Week #1 -Quadriceps -Hamstrings -Gastrocnemius -Gluteus Maximus -Gluteus Medius -Abductors -Adductors Assignment Due Feb. 24: Week 6: Guest Speaker-John Leahy (director of the sports department) Dietary Supplements Talk, Lifting Techniques for Arm Muscles Date: Feb 24, 2014 Assignments Due Today: → Physical Assignment #5 → Written Assignment: TBD → Study the muscles of the Arm In Class: -Go Over & Talk about: Creatine, Testosterone Boosters, Steroids, Masking Agents, Alcohol, Drugs, Doping, Performance Enhancing Drugs, Nitric Oxide Supplements, and any other popular substances/dietary supplements that the class may find interesting and their effects on the human body -Weight Room Lessons Week #2 -Shoulders -Triceps -Biceps Assignment Due March 3: Week 7: Common Sports Injury Prevention/Rehabilitation, Lifting Techniques for Core Muscles Date: March 3, 2014 Assignments Due Today: → Physical Assignment #6 → Written Assignment: TBD → Study the muscles of the Core Area In Class:

-Talk about common sports injuries -Knee injuries Such as ACL, MCL, Meniscus Tear -Shoulder injuries Rotator Cuff, Labrum Tears -Tendinitis -Weight Room Lessons Week #3 -Abdominals -Obliques -Lower Back/Erector Spinae Assignment Due March 17: Week 9: Lifting Techniques for Back Muscles Date: March 17, 2014 Assignments Due Today: → Physical Assignment #8 → Written Assignment: TBD → Study the muscles of the Back -Weight Room Lessons Week #5 -Latissimus Dorsi -Trapezius -Rhomboids -Lower Back Assignment Due March 24: Week 10: Guest Speaker Bryce Boratko (Co-Owner & Trainer/Coach at Fulcrum Athletics In Attleboro, MA) Date: March 24, 2014 Assignments Due Today: → Physical Assignment #9 Logged → Written Assignment: 1.) provided reading on Olympic Weightlifting 2.) Provided reading On Crossfit In Class: -Olympic Weightlifting -Crossfit -Bryce Boratko (Co-Owner of Fulcrum Athletics) (Matt’s Crossfit/Weightlifting Coach/Internship Advisor) is willing to come in to talk about weightlifting and also about crossfit (I think we should probably just stick to Bryce on this Day) Assignment Due March 31:

Week 11: Guest Speaker Kevin Diamond (Entrepreneur/Stonehill Graduate 2013 How Exercise & Health is Important To Him And How It Affects His Everyday Living Even In A Busy Schedule). How To Write Your Programming Talk #1 The Training Regimen, Individual Reflections on Findings/Roadblocks Date: March 31, 2014 Assignments Due Today: → Physical Assignment #10 Logged → Written Assignment: First Draft of Individual Programs In Class: -How can what we have learned about training be applied to us individually? -How can we make it in such a way that we will be able to fit it in day to day? Assignment Due April 7: Week 12: How To Write Your Own Programming Talk #2 The Nutrition/Well-Being Regimen, Challenges Being Faced When Challenging yourself enough/too much or too little in your own program Date: April 7, 2014 Assignments Due Today: → Physical Assignment #11 Logged → Written Assignment: Second Draft Of Individual Programs In Class: -How can what we have learned about Nutrition/Dieting/Dietary Supplements be applied to us individually? -How can we make it in such a way that we will be able to stick to it day to day? Final Assignment Due April 14: Week 13: Final Wrap Up, Final Programming Talk Date: April 14, 2014 Assignment Due Today: → Physical Assignment #12 Logged → Written Assignment: Final Draft Of Individual Programs In Class: -Share Training Plans within the group -Reflect On Findings -How could this improve your life from this point forward?

Week 14: Final Presentations

Date: April 22, 2014

Syllabus In Progress IDEAS: Daily Exercise & Health Syllabus

Lesson Ideas -Why is exercise, health and nutrition important? -Common Sports Injuries, How To Fix/How to Prevent -Differences between different training styles and its effects on the body (Hypertrophy, Definition/Endurance, Strength, Power, Speed) -Creatine, Testosterone Boosters, Steroids, Masking Agents, Alcohol, Drugs, Doping, Performance Enhancing Drugs, Nitric Oxide Supplements, and any other popular substances/dietary supplements that the class may find interesting and their effects on the human body -Lifting Techniques for different body parts -Talk on Olympic Weightlifting (Katie Polakowski may be willing to come in and be a guest speaker about Olympic Weightlifting (Her father trained an Olympian for Weightlifting) and how it is useful (Bryce Boratko is willing to come in for weightlifting and also for crossfit.) -Stretching Techniques -The Anatomy of the Muscle/ How it breaks/rebuilds -Anaerobic Training vs. Aerobic Training -How to write one’s own programming Course Facilitation Ideas -Bring class to Weight Room and various places where to workout and go through certain exercises -Go through Interesting Facts found through the past week -Discussions/Presentations -Integrate Videos about exercise form/various kinds of exercise, Assignment Ideas -Have each member in the class come in with an interesting fact about exercise they found through a verifiable source and that can help start off the class discussions and also potentially spark some subject Ideas to cover in the course -Exercise Assignments -Self Programming Assignments

-Have each student make a presentation about a given category that pertains to exercise, health, nutrition etc. -Log Exercise Pattern Addition Lesson Ideas: Sounds like everything we discussed so I have nothing to change. At this point we can start doing research on these topics and find effective links to include. If you want we can split up the lesson ideas or topics, do the research and highlight major ideas to focus on during class discussions. We can even include discussions questions to save us some time later. Olympic lifting- since we are planning on talking about Olympic lifting, we should also include crossfit and how the two differentiate. (I Agree) -Teach/discuss the two separately and talk about how they relate and differentiate. -This way we can also bring in a CrossFit expert. Potentially someone from your gym? -Supervisor from your internship? If not I can always work on bringing someone in from Reebok. (I will check and ask my supervisor but i will need to know dates before i ask him, his specialty is crossfit and olympic lifting and has a degree in cooking for nutrition) (Question: Do we have a budget for this class to bring people in?) You know what? My guess is no, but that’s a great question for Chris! Do you want me to ask or you? doesn’t matter when is the next meeting? Weather/Seasonal effects: -I did research on this so I should have the link somewhere (Cool) Course Facilitation Ideas: Talking about weight rooms visits, certain exercises, and exercise assignments I was thinking we begin with the physical aspect of the class. That way we can discuss workout techniques, forms, stretching and running (breathing) techniques; all which avoids injuries in the gym. (True) Things to do to not become a "wounded warrior" (people who go hard in the gym or on a run rather than gradually working their way into it, and getting early injury) I learned this term from my PR professor. (Ill Look Forward To That) This way we can introduce long term assignments -Weekly runs (How about weekly cardio assignments instead to make it more flexible or for those who have a preference and we taylor the assignment to them specifically?) Cardio assignments sounds good- that gives them more options and still aligns with our goal (Cardio) -Weekly workouts (keep track of improvements, reps and sets) etc. (Yes) The first week according to Chris' email is about the introduction of the program: The purpose of the democratic education and specific content of the course (the syllabus) Before this process who can play a couple ice breaker games to get everyone to get familiar with each other and get comfortable.

After talking about syllabus, we can probably then wrap up the class with discussing class expectations, creating a safe space, respect for other students, instructors. Listening to others when they speak and respecting other's opinions. Creating a comfortable learning environment. Then finally give them time to elaborate on individual goals on a piece of paper, share with the class and we can also come up with class goals and write it down on the broad and document it of course. After going over the ground rules on the first week, we can then start discussing the physical aspect of the class. That way they have the knowledge to start doing stuff on their own as soon as possible. And they can start to apply what they are learning as soon as possible. Focus on the physical aspect for the next 2 weeks then start going more into the intellectual stuff. That way things will start making sense or click. Rather than learning something and not knowing how it relates to the real world or exercising, you know what I mean? (Yea i got you, some stuff Will be necessary right away however from a nutritional/recovery standpoint with regards to exercise) Assignment Ideas: Interesting facts could also relate to their personal growth. What are they observing about themselves, any patterns, etc. (I like it) Recourses: Introduce them to lots of other resources on campus: Personal training is available if needed (Leahy Contact) (Well you and I are 2 of the 3 personal trainers there anyway) Group exercise classes on campus and the different options (Susan contact)

• Encourage guys to sign up because it is not for women alone. • Encourage girls to use free weight machines/community gym because it's not for

guys alone. • (Very true)

Misconceptions: -Another discussion- I also got a chance to read through the DEM Tex-Tips for course design & First Day to Final Grade articles. I highlighted some great tips that will help us through the syllabus and overall structure of the class. At some point this week I'll put them together and let you take a look at it. So far so good though! We are making great progress! More update: Filling in these questions/ topics using the discussion above should be the next step to the official syllabus:

DEM Tex: Syllabus Format Stages of Backward Design

Stage 1: Important topic or content Why is it important/Big ideas in the course?

Reason exercise, health and nutrition is important -Common Sports Injuries, How To Fix/How to Prevent -Stretching Techniques -Differences between different training styles and its effects on the body (Hypertrophy, Definition/Endurance, Strength, Power, Speed) -Lifting Techniques for different body parts -Anaerobic vs. Aerobic Training -Olympic Weightlifting vs. CrossFit (Bryce Boratko is officially on board!) may be willing to come in and be a guest speaker about Olympic Weightlifting (Her father trained an Olympian for Weightlifting) -Creatine, Testosterone Boosters, Steroids, Masking Agents, Alcohol, Drugs, Doping, Performance Enhancing Drugs, Nitric Oxide Supplements, and any other popular substances/dietary supplements that the class may find interesting and their effects on the human body -The Anatomy of the Muscle/ How it breaks/rebuilds (Relevant/popular muscles) How to write one’s own programming Stage 2: Part 1- Established Goals/Content Standards: What do we want students to understand about big ideas? -Context: Stage 2: Part 2- Important Skills or Process: What will students need to know to effectively apply this skill? Reason exercise, health and nutrition is important -Lifting Techniques for different body parts -Anaerobic vs. Aerobic Training -Olympic Weightlifting vs. CrossFit How to write one’s own programming -Common Sports Injuries, How To Fix/How to Prevent -Stretching Techniques What will we need to see to know that students understand the concepts? Skills: -Homework assignments (Should be both written and physical) -They are using techniques we are teaching (Before we teach technique you and I need to meet to go over ourselves which techniques to teach because we have slightly different backgrounds for example, a squat) Right! It’s important that we are on the same page -Exercise Assignments -Self Programming Assignments (Progress)

-Have each student make a presentation about a given category that pertains to exercise, health, nutrition etc. -Log Exercise Patterns -Discussions and participation

Stage 2: Part 3- Activities, Appropriate Exercise: Assignments/Tasks that demonstrates understanding: How assignment help students apply class concepts: -Bring class to Weight Room and various places where to workout and go through certain exercises -Go through Interesting Facts found through the past week -Discussions/Presentations -Integrate Videos about exercise form/various kinds of exercise -Have each member in the class come in with an interesting fact about exercise they found through a verifiable source and that can help start off the class discussions and also potentially spark some subject Ideas to cover in the course -Exercise Assignments -Self Programming Assignments -Have each student make a presentation about a given category that pertains to exercise, health, nutrition etc. -Log Exercise Patterns Misconceptions: Stage 3: Key Text or Resources: Why students are reading this text & using the resources? What big ideas will students understand as a result of the reading? Personal training is available if needed (Leahy Contact) (Well you and I are 2 of the 3 personal trainers there anyway) Group exercise classes on campus and the different options (Susan contact)

• Encourage guys to sign up because it is not for women alone. • Encourage girls to use free weight machines/community gym because it's not for

guys alone. • (Very true)

Relevant tips: Learning Objectives (3-5): Clarify learning structure: Why we addressed certain topics before others Specify the readings by authors & editions: Explain when reading is expected to be done (easily accessed-link or hard copies)

Discuss course policies (class attendance & turning in assignments) (This is extremely necessary because I don’t want people to think of this class as a freebie because there are many people who really want to be there. I think this will help avoid anyone from slacking) Absolutely Students feed back midway through the semester Provide a course calendar or schedule -When readings and assignments are due, page numbers for reading, chapter and section numbers Out of class learning: How students will use assignments and reading to improve critical thinking skills & how students can apply course concepts to their lives

Running Discussion Class Arrangement

• Formed circle- keeps students engaged Starting Discussion

• Inform students of the topic & expectations • Give students time to think or to generate thoughts before discussing • Get everyone involved

Free Writing

• Helps them formulate their ideas before beginning discussion. • Have them get out a piece of paper, give them a question and five minutes to

answer it • Tell them we aren't collecting it, just want to see their pens moving for 5 minutes • Call on students or ask students to volunteer

Make a list

• Ask questions a generate a list on the board or on a piece of paper • What is each of you looking to take away from this class/experience? (Specific

goals) I like this • Why are you taking the class? (Interest or credit, or both)- Answer honestly I like

this also Pair and Share

• A way to get students talking to each other & moving into group discussion • Put students into pairs and give them a question or a task • We can either assign the same question to each pair or different questions and

have them share with the rest of the class their findings Small Group Activities

• Split class into two different groups • Figure out ahead of time how we are going to split the groups

Facilitating Discussion (Some Do's & Don’ts ) • Don't embarrass a student for any comment • Take all comments seriously • Don't let discussion get stuck

• Don't let students stray too far from your goals for the class (stay on topic) • Don't put quite students on the spot by calling on them • Call on quiet students after free writing- they already have something prepared

Wrap up discussion • Think of closing statement ahead of time

What if we add some small lecture portion into our class focusing on what people want to learn on a given day? We should also have a presenter/special guest section somewhere in the syllabus when we actually begin writing the actual dates.

Class Weekly Outline Week 1: Types of physical activity & why is it Important: Aerobic activities- increases heart rate (cardio) Moderate activities Vigorous activities Muscle-Strengthening activities- push-ups and lifting Bone-Strengthening activities- Jumping Balance & Stretching activities- enhance physical stability & flexibility Article to read about basic nutrition: http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf http://www.choosemyplate.gov/food-groups/protein-foods.html (protein food) Physical Activity: http://www.choosemyplate.gov/physical-activity/why.html http://www.choosemyplate.gov/printpages/PhysicalActivity/physical-activity.what.pdf Why is it Important: http://www.choosemyplate.gov/printpages/PhysicalActivity/physical-activity.why.pdf How much is needed: http://www.choosemyplate.gov/printpages/PhysicalActivity/physical-activity.amount.pdf

Inclass (For Instructors) 8:00-8:15- Pass out note cards Instructions: On note card write,:Name, Class Year, Major, Why you chose to take the class, what you want to take away from class(goals/objectives) Give them 10mins 8:15-8:30 - Instructor Introduction Name Class Year Major/Minor Current & past experiences with exercise & training Goals for class 8:30-9:00- Student Introduction 9:00-9:10- 5minutes break 9:10-9:30- Resume Review (Pass out to students) Hard copies for assignments will be passed out & links on Facebook Come dressed in athletic clothes & appropriate shoes on Gym days (class participation is important) 9:30-9:40- What is IDEAS Quick discussion 9:40-9:55- Quick discussion (have someone read) Why is physical activity, health and nutrition important? Question 1: What do you already know? (2-people) Question 2: What would you like to learn more about and focus on?( 2-other people) 9:55-10:00-Discussion continues next class Assignment: links will be on Facebook Nutrition & Food groups Types of physical activities & more Week 2: Protein Synthesis Vs. Protein Breakdown

http://www.youtube.com/watch?v=zLJuzcN5EW0 Skeletal Muscle Structure: http://www.youtube.com/watch?v=XoP1diaXVCI Skeletal Muscles Labeled Diagram (DIfferent From In Class Handout) http://4.bp.blogspot.com/-yxhPxJEoN6g/TlXIO1SDD5I/AAAAAAAAA-A/K5wiGvsbp8g/s1600/Diagram_of_Muscular_System.jpg Week 3: Mobi l i ty Fun Fact: Mobility decreases after the age of 12 Good mobility is the ability to achieve proper form without undue effort, allowing muscles to move through their full range of motion to best apply force to a movement. Factors Influence Flexibility Genetic bone structure Tight or loose ligament Stress & muscle tension Injuries Age Pregnancy Cold temperature Active Stretching (also known as unassisted stretching) When a person does a stretch by himself by contracting the opposite muscles in order to lengthen the target muscle. Passive Stretching (also called assisted stretching) When the muscles are stretched by either another person or a machine. Proprioceptive Neuromuscular Facilitation (PNF)

a way of stretching that uses the muscles’ response to lengthening and tightness. When contracting a muscle very tightly, the Golgi tendon organs will relax the muscle. The muscle can be moved into a new position. Three Common version of PNF: Hold-relax (HR) involves a helper holding the part that is to be stretched while the person pushes or pulls against the other person without moving the joint. The muscle will then relax and the helper can reposition the body part. Contract-relax (CR) involves the helper holding the muscle, and the person moving the joint in opposition to the helper. Once the muscle is relaxed the part can be moved into the new position. Contract-relax, antagonist-contract (CRAC) involves tightening the muscle then relaxing it and tightening the opposing muscle, which will move the original muscle to a new position. Myofascial Release: Can be performed using foam roller, PVC pipe, quadballer, baseball, lacrosse ball, wine bottle etc. This form of self massage helps to break up trigger points (knots), and smooth tight fascia (connective tissue that surrounds our muscle) while increasing blood flow and circulation to the soft tissues. And re-aligns the muscle so it grows back correctly and more effectively. Dynamic Stretching: Involves performing dynamic movements in order to produce full range of motion in the joint. Dynamic stretching should be done prior to intense exercise to warm up tissues and increase ROM in the joints. Example: Leg swings, high knees, spider man stretch, walking quad stretch, bear crawls, samson stretch, duck walks etc. Static Stretching: Refers to holding a stretch in order to produce a desired change in the length of the muscle. The longer the stretch is held, the greater the change. (15-30seconds- quiz question) Ballistic Stretching: A fast moving stretching, in which the person bounces into the stretch. It is not recommended for most people because it can activate myotatic reflex, leading to tighter muscles and more injuries. Class Outl ine: 8-8:30-Sexual Assault Discussion 8:30-9-Fact of the day

9-9:10- Quick Break Fact of the week Fitness Tips-Youtube Stretching Exercise (Choose a couple people) Quiz questions: On average, how long are you suppose to hold a static stretch for? (15-30seconds) Which of the types of stretches is consider the safest? (static stretching) What type of stretch could be consider active? (Active = Static Stretching) What is your 6th sense? (Proprioception) Sources/Videos Mobility http://sbsphysicaleducation.homestead.com/flexibility_robbins2_sample_ch03.pdf http://www.youtube.com/watch?v=5-yejswzJto Passive stretching (PNF) http://www.youtube.com/watch?v=HpatAJI0-pU Dynamic Stretching http://www.youtube.com/watch?v=pZolGpjfjIc Static Stretching http://www.youtube.com/watch?v=b2q_0qQcBZw Ballistic Stretching http://www.youtube.com/watch?v=0zhHwv34Qvo Week 4: Train ing Techniques Class Outline

8-8:15 Quick motivational video to start the night (Eric Thomas) The one I have is 15 minutes but it is really worth it so thatll be perfect http://www.youtube.com/watch?v=CDFC16ptx-0 8:15-8:30- Fun facts & Pass along workout log from this week 8:45-9-critique on workout log from last week 9-9:05-Quick bathroom break 9:10-9:50- Class Discussion Matt’s definitions Hypertrophy Definition/Endurance Strength Speed Aerobic & Anaerobic Training Great transition to specific techniques listed below American College of Sports Medicine (Acsm) Guidelines Duration & Frequency (ACSM Guidelines) Progression Improving Efficiency Warmup & Cool Down Types of Training (Videos) Continuous Training Interval Training Fartlek Training Super Circuit Training Cross-Training Muscular Fitness & it’s advantages Muscle Training Plan (Sets, Reps, & Intensity) Concept of progression & speed Exercise Types Overcoming Plateau Systems of training (some example videos)

Pyramid, Super-slow The cheat system Pre-exhaustion Priority training Split Routine Blitz System Circuit Training Super Circuit Partial repetitions (“burn system”) Force Reps etc. Weight Training Resistance Training Equipment Workout Log http://www.nowloss.com/How-to-keep-a-training-log.htm Class Notes: Closed Vs. Open kinetic Chain Closed Kinetic chain (CKC)- feet & hands generally on the floor Open Kinetic chain (OKC) Isolation- type exercise Feet or hands are not connected to a fixed resistance Muscle Soreness Acute muscle soreness- happens while person is working & continues right after the activity is stopped. Lactate acid builds up within the muscle in the absence of oxygen, and the muscle may become temporarily inflamed. Delay onset muscle soreness (DOMS)-occurs 24-48hrs post-exercise

Reasons are not known but theories include damage done to the muscles during the workout & swelling due to increased immune response. Common Problems Many Beginners May have a difficult time balancing & doing activities which require a powerful torso to keep the body still May find it difficult to determine which muscles to contract to move in new ways May work too hard, results in becoming more sore and possibly quitting the program May not recognize the difference between expected muscle soreness and the pain of injury Over Training Symptoms Decline is physical performance loss of muscle strength Decreased appetite Nausea Muscle tenderness etc. Training Types : How are you training your muscles and for what purpose? Defining the following Muscle Hypertrophy, Endurance, Strength/Power, Speed, Aerobic Training,Anaerobic? Losing weight, what cuts fat? What gains fat? What sport are you training for and what is the best type of training for that? Why would you want to train in more than one category? -Differences between different training styles and its effects on the body -What do you already know? -Hypertrophy- Breaks down into Myofibrillar vs. Sarcoplasmic Sarcoplasmic Hypertrophy- The focus on increasing the actual size of the muscle (Fad Muscle) Myofibrillar Hypertrophy- Focuses on the strength of the muscle more rather than the actual growth of the muscle (Practical Use Muscle) -Strength Training- Combines both Myofirbillar and Sarcoplasmic Hypertrophy (1-6 Repetitions) this is like a Power Lifter, Olympic Lifter or other Strength based Athletes, This is a focus on Power/Speed/Strength -Several Repetitions like 8-12 focus on Sarcoplasmic Hypertrophy like Bodybuilders

-Endurance Training focuses on around 12 or more repetitions which is another example of mainly Sarcoplasmic Hypertrophy Athletes like Track Runners, Basketball Players etc. -Endurance training- is the fastest way to cut fat and to define the muscles. Helps to make the difference between someone who is “strong and bulky” and someone who is “strong and ripped”. -Aerobic Training- This is your “Cardio” A form of exercise that is relatively low intensity but is carried out over a longer period of time. Refers to the intense amount of oxygen used while exercising. (Distance Running/Cycling/Swimming/Walking) -Anaerobic Training- Exercise that of which is intense enough to trigger lactic acid formation. Promotes Strength/Speed/Power for NON endurance athletes. In a form Body Builders do this as well for muscle mass building. This can be defined as exercise essentially anywhere from seconds up to around two minutes. Past two minutes at an intense rate becomes aerobic. (Sprinting/Olympic Lifters/Powerlifters) -Running Techniques- Sprinting vs. Distance Running- The breakdown of the aerobic vs. the anaerobic exercising between the two Week 5: Diet ing Techniques Class Notes: Dieting Techniques - “Abs are made in the kitchen” 40% in the Gym 60% in the kitchen Basal Metabolic Rate (BMR) & Activity Factor: The Basal Metabolic Rate (BMR) is an equation that is used in order to determine how much energy one typically uses in a given day based on their Height, Weight, and Age. The product of the Basal Metabolic Rate equation is then multiplied with a number called the Activity Factor. The Activity Factor is what measures the amount of activity a person has in a given day. Therefore, when combining both the product of your BMR and the correct Activity Factor number together, you can determine your healthy targeted calorie intake for a given day. Basal Metabolic Rate Equation for Men: BMR=66+(6.23xWeight(lbs.)+(12.7xHeight(in.))-(6.8xAge(years)) Basal Metabolic Rate Equation for Women:

BMR=655+(4.35xWeight(lbs.))+(4.7xHeight(in.))-(4.7xAge(years)) -Talk about Dieting within Training (What do I need to eat for success? Vegetarian, Paleo, Pescetarian, Vegan, etc.) Vegetarian- Eats Anything except Meat Flexitarian- Eats virtually anything but makes a conscious effort to not eat a Lot of meat Pescitarian- Eats Anything Except Mean but eats Fish. Paleo- Eats No Processed Foods, No Soy, No Dairy, No Carbohydrates, primarily Meat, Organic Fruits Vegetables, Nuts, Berries Etc. Vegan- Eats Anything Natural, therefore NO Animal Product Of Any Sort including small easy to miss ingredients like gelatin. Goals: To Lose Weight (AKA Cut Fat but not lose muscle)- Balanced diet. Focus on consisting of a lot A LOT of fruits and vegetables. Lean meats only. Drinking plenty of water to stay completely hydrated. This means eating less than your current BMRxActivity factor in order to cut over eating or cut out any extra calories that may be current in your diet. To Gain Weight (Muscle/Strength)- Focus on when you eat and how much. Eat lean meats, but more than you would if you were trying to lose weight. Remember if you are trying to gain, you need to put in more calories than your BMRxActivity Factor in order to allow your body the correct caloric nutrient amount. To Maintain Weight- Focus on Eating your correct BMRx Activity Factor. This will ensure you do not lose or gain weight as long as your food sources are clean and as natural as possible!! Ice cream to cover those last 500 calories WILL NOT CUT IT!! Things to remember- Fast Food is Fast Fat. Processed foods are ALMOST anyting in a package. Organic is much safer and much better for you than GMO foods which contain pesticides which can actually be BAD for your health. Free range eggs, meats, grass fed etc. are always your best bet. Fat Is not BAD. Polyunsaturated fat, Monounsaturated fat and a very small amount of saturated fat are good for you. Trans fat or a lot of saturated fats... GET RID OF THEM. Eat Healthier, Live Happier. (Literally the better you eat the better your mood is, this is scientifically proven!) Class Outl ine 8-8:15- Facts of the week/Fun fact 8:15-8:30-quick assignment review

-New Assignment- Get workout log if you don’t already have one & bring to class with progress written in it. 8:30-9:00- Quick dieting technique discussion BMR Discussion (We can do BMI another week) 9-9:10-Intro to the gym (instructions) 9:15-9:30-Gym Exercises (Video & handouts) Locations Instructions (form, spotting & search) Have someone demonstrate(& we give feedback/fix problems) 9:45-10- Let them off to experiment We monitor forms and spotting I have good videos and handouts for the squats and I have a good video for the deadlift and its variants. You can see below the links I have. Olympic Back Squat & Mobility: http://www.youtube.com/watch?v=wYMqN6vveB0 Olympic Back & Front Squat: http://www.youtube.com/watch?v=lt9otTWuaOQ Breathing Technique: http://www.youtube.com/watch?v=PJX1CyjbMic Olympic Back Squats at Full Speed: http://www.youtube.com/watch?v=WJnZz9FfS1g High Hip Deadlift, Low Hip Deadlift, Sumo Deadlift, Romanian Deadlift: http://www.youtube.com/watch?v=2rKvoLu5Isk Homework: 1.) What Dietary Supplements are you curious about? 2.)Find an Interesting article or study about a finding with a given dietary supplement or drug. 3.) Continue Log But Now Incorporate weight training learned today. Gym Time

Please follow gym rules CLEAN UP YOUR WEIGHTS!!! Week 6: Class Notes Date: Feb 24, 2014 Assignments Due Today: � Physical Assignment #5 � Written Assignment: TBD � Study the muscles of the Arm In Class: Dietary Supplements & Lifting Techniques for Arm Muscles Creatine- Allows the body to produce energy rapidly. Weight gainer. Initially is H2O but then gains are made in a muscle fashion. Some suggest that it can effect the kidneys, cause dehydration. Best to take and break down in Powder form. Testosterone Boosters- Improve sex drive, muscle gains, fat loss BUT: can cause oily skin and acne, enlarged breasts (not in a good way), Testicular Atrophy, Sleep Apnea, Trouble Urinating, Fluid Retention, Mood Swings, Elevated levels of Red Blood Cells (Prone to Heart Disease), Prostate Cancer. Steroids- Increase protein in cells, Growth of vocal cords, testes, body hair Long term: Harmful Cholesterol Level Changes, Acne, High Blood Pressure, Liver Damage, Dangerous Heart changes in the Left Ventricle, Hormone Imbalances, Testicular Atrophy. Masking Agents- Most Commonly Diuretics- Increase amount of H2O leaving the body to dilute the urine to prevent test detection of a substance such as anabolic steroids. Alcohol- Inhibits testosterone secretion, Cause cell damage, Oxidation in your body, Street Drugs-... Doping- The use of an illegal performance enhancing Drug Blood Doping- Tiger Woods Improving athletic performance by artificially boosting the blood's ability to bring more oxygen to muscles. The three types of blood doping are: blood transfusions injections of erythropoietin (EPO) injections of synthetic oxygen carriers Nitric Oxide Supplements- Increase Blood Vessel Dilation which allows for greater blood flow which creates greater performance and endurance/

Caffeine-Has ergogenic effects (the enhancement of physical performance) Abstaining from caffeine at least 7 days before use will give the greatest chance of optimizing the ergogenic effect. Too Much can cause Dehydration which results in tightened muscles! (Can you say Muscle Pull?!?) Human Growth hormones (GH, HGH)- Cause Growth of muscles through many different chemical formations and reactions in the body but include Side effects: Pituitary Tumor, Joint Swelling, Joint Pain,Carpal Tunnel Syndrome, increased risk of diabetes -Weight Room Lessons Week #2 -Shoulders -Triceps -Biceps -Forearms Class Outline 8-8:45- John Leahy 8:45-9:00- Fun Facts 9-9:30- Dietary Supplement talk 9:35-10- Gym Week 7: Common In jur ies Inflammation & Repair Acute stage- after being injured the area is painful & swell, get red, and hot (stiff) 4-6days Subacute (repair & healing) stage- about a week after injury the damage begin to fix & new tissues are made 14-21days Chronic (maturation & remodeling) stage- a few weeks after injury- injury is mostly healed Treating Injuries RICE Method- Rest, Ice, Compression, & Elevation Cold is applied up to 20-30mins every 2 hours Too much heat may cause swelling Massage Physical therapy

Too much, too soon #1 cause of injury #1 cause of drop-out *make sure area is safe & clear of weights or plates Types of Injuries Rotator cuff tendinitis Zones of shoulder movement Bench- stay parallel Anything back = red zone Protect Shoulders Minimize time in the red zone Avoid behind the neck lat pull downs Avoid excessive ROM in bench Presses, flys & pec-decs Keep upright row at 90degrees Exercises appropriate for Tennis Elbow Minimize rep & forceful wrist extension & flexion Strengthening Low Back pain 80% adults once ligaments stretch they don't go back Forward head posture Body awareness Proper body mechanics (spine in neutral position) Exercise Hazards for back IT Band (Iliotibial Band) Tendinitis- on the side of the hips Periformis syndrome- hip flexors Protect Knees Squat Stretch hams, squads calf Gastrocnemius- avoid too much uphill running

Knee Joint Anatomy Shoulder Joint Anatomy Elbow Joint Anatomy Wrist Joint Anatomy Ankle Joint Anatomy Hip Joint AnatomyS Spinal Joint Anatomy Abdominals & Obliques Day 1 Abs: 3x’s (10sec rest B/W reps) Flutter Kicks (4 count-20X) Atomic Sit-ups (V-Ups) (10X) Leg raises 10X (90 degrees, 3sec count down) Oblique Variation (plank & side to side) Day 2 Abs: The X-Factor 5:00mins Mountain Climbers -30sec Hold Push-up position -30sec Crunches -30sec 1:00 Break 1X Front Planks -45sec 1:00 Side Planks Right & Left -45sec 1:00 Day 3 Abs: Insanity

C-Sit Series (15-30sec) Twist (keep core tight) Twist with knee A-Frame AB Twist A-Frame With Knees Hold Center Single Leg Raises (switch) Both Legs High Plank Position HP Alternate Knees (Fast) Low Plank Position Low & High Plank Ab Tuck Class Outl ine: 8-8:15- Facts of the week (questions) -Home work 8:30-9- Review Class notes and discuss 9-9:15- Go over exercise for GYM Lower lower back/Erector Spinae (Dead Lift & GHD) Abs & Obliques (My standard Ab Workout) Week 8: Class Outl ine -Attendance (Excel Spread sheet) Spring break fun? (Anyone worked out? Stayed active?) -Facts of the week -Homework -Talk about what is coming up ahead for the class and the rest of the semester Only received one semester goal from Leanne (have them all due next week!) Final project- full workout plan using all resources from semester (warmups, Workouts, Cool down etc. Must include all aspect of training-not just cardio or straight weight training) Weight Room Activities

Why are chest muscles important? Bench Press (proper forms/alternative for someone with bad back) Leg elevated Do not curl spine- not great Don’t bounce weight on chest! Deadly! Benching for Max (1 reps or 2?) vs. Reps (6-8reps) Push Ups (proper form-traditional(elbows out.) vs. proper (elbow in)) Incline Vs. Decline Dumbbell Fly Cable Cross Over Why are back muscles important? Back Muscles Trapezius/ latissimus dorsi/ rhomboids/erector spinae/rear deltoids Shoulder shrugs (DO NOT ROTATE SHOULDERS!!!!!!) Lat Pull Down (forward only) Bent Over Row Lat Pull Over Rob Roy Pushups (rhomboids) Push-Up Contest (1min) Workout actively! Week 9: Class Outl ine -Attendance/Collect Homework -Fun Facts -Introduce Bryce Boratko and start discussion… -Ask Bryce to tell us about his background -His career as an athlete and as a coach/Gym owner. -What inspired him to become a CrossFit and Olympic Weightlifting Coach? -What improvements has he noticed in his own clients through CrossFit and Olympic Weightlifting? -Talk about the article, what did you learn?

-What did you like? What questions do you have? -What are the benefits of Olympic Weightlifting? -Increased Kinesthetic Awareness/Proprioception -Increased Bone Density-why is this important? -Increased Speed, power, strength and mobility especially in the hips and shoulders -What system in the body besides the muscular system, is most greatly trained in Olympic Weightlifting? -The Nervous system, why? -What are the main lifts in Olympic Weightlifting? -Snatch -Clean -Jerk What are some Variants? -Full Depth Front and Back Squat -Push Press -Snatch Balance -Snatch or Clean Pulls -Deadlifts -Weightroom Lessons -Coach Bryce explains while Matt demonstrates -Snatch/Power Snatch -Clean/Power Clean -Split Jerk/Power Jerk -Push Press -Snatch Pull -Clean Pull -Snatch Balance -Everyone participates in WOD (Workout of the Day) -For Time: For 5 Rounds -10 Burpees -10 Air Squats

-The rest of the time work on Olympic Weightlifting Technique or anything else we have learned thus far to further your concentration. Week 10: How to Write Your Own Programming 8:15-8:30- Facts of the week 8:30-9:00- Guest Speaker- Kevin Diamond Questions & Answers 9-9:10- Quick transition break 9:10-9:20- Quick video https://www.youtube.com/watch?v=Z704BGRZaVk https://www.youtube.com/watch?v=hZ798VVNQDg 9:20-9:40- Or however long it takes Programming Talk (Which direction do you want to take this Matt? Want to lead it?) 9:45-10- Quick Feedback from last week’s assignment What ever else goes

Examples of students’ Final Projects Links: Candace Crocker https://docs.google.com/document/d/1GAh2XTr7MKTGxxuPoqojRNe-‐CpIPlpojvuAssSiewLM/edit Griffin Sullivan https://docs.google.com/document/d/1hc_U93cU3B8ev292MONQqmOLkc_VhULvSyqPURCRIMY/edit

Johnny Joseph https://docs.google.com/document/d/1j8Q0AIJI-‐5h0IfnCZrKPuWCWeOjjBjsTKtVKVtfam_U/edit Kyle Randall https://docs.google.com/document/d/19eQMVCoBKTNICh8g2c1s-‐Omzm7H_Lc-‐VvfA03Ng0OgY/edit Leanne Macdonald https://docs.google.com/document/d/1XUCr2_bM6u10zU-‐kWZZn_kcjVvO3Vm3dHZGfx9ykou4/edit Nick Murray https://docs.google.com/document/d/1vN2HSCBUAeCIqS-‐8vnPHeKScyzyUTJ50iHIVFrhm6h0/edit Patrik Bergabo https://docs.google.com/document/d/1zUIso19x3lnBRnsdTYFZMlg8k7O3zoqeHYvLAVJfiG4/edit Paul Fazio https://docs.google.com/document/d/1LjPTPgNM3srkP4X0iIVFNdcN7ekxqt-‐FMcnZ-‐vsbLOw/edit Tommy Banks https://docs.google.com/document/d/1m_yPSUhMAaWmKMJaOwvEF3ggCT-‐J2goYpTCzYbmAarE/edit

Examples of Students’ weekly assignments Links Workout logs & progression overtime file:///Users/tnoah55/Downloads/image.pdf Facts of the week articles file:///Users/tnoah55/Downloads/image%20(2).pdf

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