WTC II Term 4 Notes & Assessments

Size: px

Start display at page:

Download "WTC II Term 4 Notes & Assessments"

Ophelia Nichols
5 years ago
Views:

1 Term 4 Notes & Assessments

2 Training Goals When training, it is important to understand what you want to accomplish. In other words, you must have a purpose for your training sessions and overall program. To guide the process, you should begin with goals. These goals will guide your training sessions in order to achieve the outcome you desire. All too often, people explain their goals as get big or look better but these are very broad. When setting goals, we need to be specific as to what we want to accomplish. To do this, we need to follow the acronym SMART goals. S = Specific M = Measurable A = Attainable R = Relevant T = Time Based Please visit the following links to help you understand SMART goals in more depth: Some examples of training goals using the SMART format would be the following: I will increase my bench press 1 rep max by 10% by the end of the term. Specific The goal here is to increase bench press 1RM Measurable The bench press 1RM will be measured by an increase of 10% (i.e. 200 lbs 1RM would increase to 220 lbs) Attainable This goal is not too far out of reach as 10% is realistic for virtually anyone who trains properly Relevant This goal is relevant because the bench press is an excellent indicator of upper body strength Time Based This goal will be achieved by the end of the term (8-9 weeks) I will lower my body fat percentage by 2% within 8 weeks. Specific Lower body fat percentage Measurable 2% Attainable Depending on the beginning body fat percentage, 2% is attainable for many individuals Relevant This is very relevant as building muscle and lowering body fat can be achieved through training Time Based 8 weeks Once you ve established the goals you will achieve, it is important to base your training around these goals. In class you have a pre-designed training plan, but when you enter the training process on your own, you will need to guide your plan using goals.

3 When the time is right, always measure to see if you ve accomplished your goals. If you have achieved your outcomes, then set new goals to move forward. If you ve come up short, reflect and assess your training over that time period and evaluate what could be modified to reach your desired outcomes. Assessment: SMART Training Goals

4 Training Volume As you perform a workout or a structured training plan, it is important to keep an eye on the bulk of work you are completing. The official term for this is training volume. Training Volume is a measure or estimate of the total work performed (Chandler & Brown, p. 348). Training volume is related to the amount of sets and reps performed for each exercise. For example, performing the bench press 3 sets of 10 reps would mean that the training volume for this exercise is 30. Volume Load combines training volume with the resistance used. Using the bench press example (3x10) with resistances of 100 lbs, 115 lbs, and 125 lbs, the volume load would be 3400 lbs. Training Volume = sets * reps OR Total Number of Reps Completed Volume Load = Training Volume (individual set) * resistance o These should be added for each separate set for total volume load o (10*100)+(10*115)+(10*125) = 3400 (See Below) See the chart below for a breakdown of the bench press example: Sets Reps Training Resistance Volume Load Volume Totals: A practical use for having this information is the ability to judge the intensity of your workout. Combining all of the volume loads for one workout session can help you compare with other workout sessions. As you begin planning workouts, you will come to understand various ways to structure your progress. You may choose to have more intense days than others. This is a way to justify the intensity you choose to perform. If you choose to keep a consistent intensity, the volume load should be relatively equal across each workout. Using the measure will allow you to vary the intensity between daily workouts or across different weeks. It is important to remember the term progressive overload in this situation. As you become stronger, the volume load should increase. This is a natural way to provide progressive overload into your workout structure. Assessment: Training Volume Calculations

5 Training Plans You are at the point that you should be able to structure your own training plan. We must remember when structuring a complete training plan, the plan should incorporate all of the knowledge you have gained over the last two years. Training plans are based upon goals and intended outcomes, injury prevention, muscle group and movement specific, and combine all muscle areas to create a full body program. Creating a meaningful training plan takes some thought and planning. It is always better to be prepared before entering a gym. Having a plan will make the workout more efficient and effective rather than picking and choosing which exercises to perform in the middle of a workout. Purpose, Goals, and Outcomes All training plans stem from a major purpose or purposes that will guide the path of the plan. When beginning to create a plan, you should list some goals and outcomes that will be achieved by performing each workout within the plan. Some of the purposes behind creating a plan include building muscular strength and/or muscular endurance, improving movement patterns, enhancing flexibility, and even building cardiovascular endurance. Some individuals choose to structure their training based on a sport or activity in which they participate. Each workout is based upon the needs of this sport or activity. Something that is often overlooked is the role that certain exercises help with injury prevention. Again, this could be a sport or activity specific exercise or just simply common injuries that may occur through everyday living. The take home message here is that the exercises chosen to be performed and the order they are performed should correlate with the purpose behind the plan. Each workout should help build up to reaching your intended goals and outcomes over a period of time. Have a purpose when planning and performing each part of the training plan. Training Plan Types There is a variety of training plan types that you can help you model your plan. Some of the most common types of training include strength training, weight lifting, and body building. This class is structured around the theory of strength training. See below for a general description of each: Strength Training performing exercises to gain proper movements in order to build strength. These incorporate various multi-joint exercises and movement patterns in order to effectively live a healthy life and increase performance. This is the most functional type of exercise as it typically includes all or most of the muscles either in the upper/lower body or a combination of muscles in the entire body. Weight Lifting performing Olympic lifts in order to increase power and explosion. These typically include exercises such as the power clean, clean and jerk, snatch, among others. The idea here is to lift heavy weight in order to create the intended goals. Other exercises are performed in order to increase the resistance used in the major lifts. Body Building performing exercises in order to increase hypertrophy and size of specific muscle groups. This would include many isolation exercises such as bicep curls, triceps extension exercises and so on. The goal here is to look the part, not necessarily increasing muscular strength or endurance or being very functional. Once you have an idea of what type of training you want to perform, you need to understand which muscle groups will be worked and when they will be worked. In other words, the frequency of work

6 performed by those muscles. In class, we performed work by each muscle group twice each week. Also, remember to consider the intensity that each muscle group will be worked. This is something to monitor in order to avoid overtraining. We typically varied the intensity of each workout during the week to help our bodies adjust. One workout is based on a shorter duration of reps while the second workout with similar muscle groups had a higher duration of reps. Another thing to consider would be the time duration of the workout. An effective workout can be accomplished anywhere between 30 minutes and 1 hour. There really is no need to extend a strength workout beyond 1 hour if done efficiently. It is also important to remember how muscles are paired in the body. In order to minimize muscle imbalances, you should always work the opposite of each muscle. For example, if you are working the pectoral muscles using bench press, you should also work the latissimus dorsi and upper back muscles (rear deltoids and trapezius) the same amount. A basic rule is for every push motion, have a pull motion. The same idea refers to the lower body. It is important to work the posterior chain (hamstrings, gluteals, lower back) as much as you work the quadriceps. Many fitness clubs and training facilities offer movement screening to help you understand your own body. This allows proper training to help your body overcome movement and muscle inefficiencies that naturally occur within your body. Much of the strength aspect has been covered, but remember that cardiovascular endurance can also be included into a training plan. Also, speed and flexibility techniques can be profound aspects of a plan. These can play a vital part in the success of the plan in order to accomplish your goals. Sometimes your goal is to increase one of these aspects. This should then be included into your training plan. Depending on your mode of training, see below for a few ideas of how to structure a training plan: Upper Body and Lower Body Splits (Strength Training) Push and Pull Splits with Lower Body (Body Building) Full Body incorporation with rest days Or cardio/speed/flexibility training between (Strength Training OR Weight Lifting) Muscle Group Isolation (Body Building) Cardiovascular training with related strength training (Strength Training variety) Periodization Periodization refers to a time frame that certain types of training will be performed. This can be either the same exercises performed over a cycle or the same energy system training over a cycle. Usually periods last anywhere from 2-5 weeks which include similar training. For example, each week s workouts will be the same for 4 weeks before a change in the plan occurs. When the change occurs, it could include different exercises or a different rep range. We have used a version of non-linear periodization in class where we work similar exercises for 2-4 weeks with 2 days being a lower rep range and 2 days being a higher rep range. Recent evidence shows to keep major exercises the same for a period using the same reps on similar days of workouts. This has allowed greater gains. It is still important to incorporate variety so your body has to adapt. The variety can come from a change in period or even a change in some of the other non-major exercises. A common periodization method is linear where each period increases or decreases the amount of reps being performed for each exercise. You may perform 6-8 reps per exercise one week and the next

7 perform reps for the same exercises. Again, this relates to your goals and how your body adapts best to the work being placed upon it. Measurement Finally, how do you know your plan is working? You should incorporate certain tests to measure your progress. These tests might include a 1 rep maximum or 10 rep maximum measure of a certain exercise, a timed run for distance, measured jump (broad jump, vertical jump) or a number of other ideas that provide evidence of your progress. A comprehensive training plan includes all aspects to help you achieve your intended outcomes. Again, this takes thinking and planning. It takes time to master creating the most effective plan that meets your needs, but keep learning and incorporating various ideas. Once your become comfortable, you ll be on your way to enhancing a healthy lifestyle! Assessment: Training Plan

8 Name: Date: Period: SMART Training Goals Directions: Create three training goals you wish to accomplish while part of class. Break down each goal into the five components of SMART goals. Write the complete goal in the first box and then list each SMART component in the second box. Training Goal Example: S = Back squat 1RM I will increase my back squat 1RM by 10% within 8 weeks. M = Increase 10% A = 10% is attainable as I have been increasing similar amounts previously R = This is relevant as it helps with my maximal leg strength T = 8 weeks Training Goal 1: S = M = A = R = T = Training Goal 2: S = M = A = R = T = Training Goal 3: S = M = A = R = T =

9 Name: Date: Period: Training Volume Calculations Directions: Calculate the training volume and volume load for each scenario. Include work for partial credit. 1. Bench Press 3 sets x 5 reps Resistance = 150, 160, 170 Training Volume = Volume Load = 2. Back Squat 4 sets x 4 reps Resistance = 200, 220, 240, 260 Training Volume = Volume Load = 3. Bent Over Row 3 sets x 10 reps Resistance = 135, 135, 135 Training Volume = Training Load = 4. Lunges 3 sets x 8 reps Resistance = 100, 100, 100 Training Volume = Volume Load = 5. High Pulls 4 sets x 2 reps Resistance = 125, 135, 145, 155 Training Volume = Volume Load =

10 Name: Create a 1-period (4 week) training plan using your preferred method of training. This should include all relevant training techniques used to create a comprehensive training plan. Make this personal to you. In other words, make this plan something you would like to perform. Feel free to include training techniques other than strength enhancement. Use the template that follows.

11 Name: Training Period Example Day 1: Warm Up: Mobility: Exercise: Sets x Reps Week 1 Week 2 Week 3 Week 4 Comments: Day 2: Warm Up: Mobility: Exercise: Sets x Reps Week 1 Week 2 Week 3 Week 4 Comments:

12 Day 3: Warm Up: Mobility: Exercise: Sets x Reps Week 1 Week 2 Week 3 Week 4 Comments: Day 4: Warm Up: Mobility: Exercise: Sets x Reps Week 1 Week 2 Week 3 Week 4 Comments: Day 5: Warm Up: Mobility: Exercise: Sets x Reps Week 1 Week 2 Week 3 Week 4 Comments:

13 Weight Training/Conditioning II Semester Project Directions Training Program You will create a training program based on the following guidelines: Name at least 3 training goals. The goals should be specific, attainable goals related to your individual needs. Create a 2 Period (of at least 4 weeks each) training plan that will include techniques and exercises that target your training goals. Each period should be broken down into various cycles based on the type of training you wish to accomplish. Provide at least 1 method to measure your attainment of each training goal. Ex: 1RM, Jumps, Sprints, Cardio Runs, etc. Provide a short rationale that will verify the way you structured your training program (1-2 paragraphs). This should include relevant training theories and training terms specific to how you structured your program. **This will be compiled into a training plan format. Use whatever type of organization works best for you.

14 Grading Rubric: Training Plan Training Goals Training Period Goal Measurement Rationale Total: achievable goals are listed. 3 appropriate, realistic training goals are listed. Goals can be achieved through specific training. 2 appropriate, realistic training periods are provided. Each workout relates specifically to a training goal provided. 1 realistic measurement is provided for each goal. Completely explains training program. Relates all subareas into overall program. 2 training periods are provided. 1 realistic measurement is provided for 2 goals. Moderately explains training program. Relates some sub-areas into overall program. Less than 3 achievable goals are listed. Less than 2 training periods are provided. 1 measurement is provided for each goal. 1 total realistic measurement is provided. Somewhat explains training program. Relates few sub-areas into training program. Less than 3 goals are listed. Goals are irrelevant to a training program. No goals are listed. No training period is provided. No measurements are provided. No rationale is provided. /40

15 Name: Date: Period: Term 4 Notes Quiz Directions: Review the notes associated with Term 4. Choose the correct answer. 1. In order to fully maximize your training, it is integral to set goals for yourself. 2. Training goals that you set should be specific in nature. 3. Training goals that you set should be measureable. 4. Training goals that you set should be attainable. 5. Training goals that you set should be realistic. 6. Training goals that you set should be able to be accomplished within a realistic time period. 7. Training volume allows you to understand the overall amount of work performed during a training session and/or training period. 8. Volume Load allows you to understand the overall intensity of a specific workout. 9. Utilizing Training Volume and Volume Load will help you understand how to plan future workouts as it relates to burnout and recovery. 10. Utilizing Training Volume and Volume Load will allow you to vary the structure of sets and reps for various exercises. 11. When making a training plan, you should have some type of structure to follow as it pertains to the goals you have set. 12. When writing a workout script, you should have explosive/power exercises first, compound exercises second, and single joint exercises last. 13. It is integral to include some sort of warm up before you begin your workout.

16 14. It is important to understand how muscles are paired in the body so you can work both in order to keep natural posture and help prevent injury. 15. A block of time devoted to increasing a certain aspect of training would be considered periodization.

17 Name: Date: Period: Training Reflection Directions: Think back upon your training during the last term. Over the past 8-9 weeks, you have trained your body in multiple ways. Please write a reflection about this period of time and how you feel. Your reflection should include the following: 1. How you felt at the beginning of the term about the upcoming training. 2. Describe the various aspects of training you learned about and how you incorporated them into your workouts. 3. Explain the gains you made in regards to the many benefits of training (muscular endurance/strength/power, flexibility, body composition, attitude, self-esteem, etc.). 4. Discuss if you have accomplished the goals you wanted to reach over the last term. If you were able to reach them, what helped your success? If not, what you can do in the future to be successful? 5. Explain the goals you want to accomplish as you move forward with your training. This should be an HONEST reflection. Make sure to write in a complete and thoughtful manner.

Weight Training/Conditioning III Unit Notes Mr. Leonoff West Iron County High School

Weight Training/Conditioning III Unit Notes Mr. Leonoff West Iron County High School Training Plan You will be responsible for creating your own training plan. You will make a workout based on periodization.