WTC II Term 2 Notes/Assessments

WTC II Term 2 Notes/Assessments

Motivation Motivation is what drives you to complete a task. In the case of training, motivation pushes you to work out or a lack of motivation (demotivation) allows you to skip a workout. The definition of motivation is the reason or reasons one has for acting or behaving in a particular way (Google, 2013). Of course, motivation can be viewed in multiple ways. Find the link to the motivation wiki below: http://en.wikipedia.org/wiki/motivation The two most important aspects of motivation we will discuss are intrinsic motivation and extrinsic motivation. Intrinsic Motivation motivation based on taking pleasure in an activity rather working towards an external reward (tuition.com, 2013) o Example: The Three C s = competence, connection, and control Competence: when individual skills match the challenge presented (not excessively hard or way too easy) Connection: when individuals feel the need to be involved in situations to experience positive connections (experiencing enjoyment while participating on a team) Control: when individuals have a choice over the final decision (choosing to participate or not) Source: Shields and Bredemeier, 2009, p. 69-70 Extrinsic Motivation motivation that comes from factors outside an individual. The motivating factors are external, or outside, rewards (about.com, 2013) o Examples: Participating on a team for a reward Performing a job just to get paid Exercising because you re told to exercise instead of health benefits The list goes on and on Motivation comes down to wanting to do something because of how you feel. In other words, feeling good about doing something is intrinsic, whereas doing something for an external reward would be extrinsic motivation. The best way to stay motivated is intrinsically. Self-motivation falls in line with intrinsic motivation. Although there may be extrinsic motivation involved, selfmotivation allows you to decide the action you will take. Keeping in mind that importance of intrinsic motivation, a selfmotivated individual does a task for the competence, connection, and control. When an individual is motivated, certain characteristics are found. These characteristics include the following: Dedication to a task or team Desire to achieve Consistency in work Hard work and a great work ethic Minimal or no excuses Finding motivation is extremely important when engaged in a training program. Many times, fatigue sets in and the given workout becomes tough, or your mind tells you that you shouldn t even train on a given day. Finding a source of motivation hopefully intrinsic will allow you to overcome the body s natural response to the stress of training. This will then lead to greater training gains and enhanced benefits from engaging in a training program. Motivation may come in many forms. Some easy pieces of motivation may come from a picture, quote, or even an article. See below for examples: Pictures:

Quotes: Nothing great was ever achieved without enthusiasm. Ralph Waldo Emerson The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. Confucius The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor. -Vince Lombardi Articles: ESPN analyst Jay Bilas Toughness article: http://www.mdbball.com/documents/toughnessbyjaybilas.pdf Ganon Baker s Thoughts on Champion and Chump DNA: http://basketball.elev8sportsinstitute.com/what-championsand-chumps-have-in-their-dna-what-do-you-have/ Assessment: Motivation Quest

Training Energy Systems In order for your body to function, it must create and use energy. There are three related energy systems used by the body in order to help muscles contract. We already know that body movement is created by muscular contraction, therefore, we now will learn how and why the muscles contract. The three energy systems are phosphocreatine system, glycolytic system, and the oxidative system. Phosphocreatine System (PCr) The phosphocreatine system is used for short bursts of energy. This system is the first system used when exercising. The energy produced by the phosphocreatine system usually lasts from 0-10 seconds. This system gives you the initial push to perform. The phosphocreatine system works without needing oxygen to produce energy. This system is used primarily for short sprints, performing a 1 rep maximum, many power training exercises, and to kick start other energy systems. Glycolytic System The glycolytic system is broken down into two categories fast glycolysis and slow glycolysis. Fast glycolysis produces energy without the use of oxygen, whereas, slow glycolysis occurs if there is a sufficient amount of oxygen present. This system produces energy needed to perform exercise bouts in the duration of 30 seconds to about 2 minutes. This system is used for most types of short exercise. For example, a short distance high-intensity run or most types of strength training that focuses on strength building. Oxidative System The oxidative system uses oxygen to produce energy. This system allows for the longest duration of exercise. After about 3 minutes of exercise, the oxidative system kicks in to provide energy for the rest of the duration. This system is used for most cardiovascular types of exercise. For example, a long run, endurance training, and training exercises designed for muscular endurance. Transition If you ve noticed, there are durations that each of the three systems above do not cover. During these intervals, two systems work together to transition to the next system. Overall, all three systems work in a line. The phosphocreatine system starts the energy production process, followed by the glycolytic system, and finally the oxidative system provides enough energy to finish the bout of exercise. Rest is an important aspect to keep in mind. The body can recover during rest, but the shorter the duration of rest, the less the body can recover. In order to train each system, rest needs to be taken into consideration. Shorter bouts of rest will help focus more on the latter systems where longer bouts of rest will allow the beginning systems to take effect. Lactate A by-product of using the energy produced is lactic acid. Lactic acid causes muscle fatigue and soreness after exercise. However, the body has a way to convert lactic acid into lactate which is then used for an extra source of energy during exercise. This is used primarily in endurance performance. Training Training each system takes thought and planning, however, is very beneficial to the specificity of your workout. It is important to think about the systems that would benefit you and your goals of training. Think about ways to train each specific system in order to enhance your specific performance goals. Take a look at the articles linked below which describes energy systems and training. http://breakingmuscle.com/health-medicine/understanding-energy-systems-atp-pc-glycolytic-and-oxidative-oh-my (A great article that is easy to understand I suggest reading this!!!!)

http://www.coachad.com/pages/powerline-spartan-rotation.php (bottom of article) Source: Chandler, T. Jeff, Brown, Lee E. (2012). Conditioning for Strength and Human Performance (2nd Ed). New York: Lippincott Williams & Wilkins Assessment: Energy Systems

Injury Prevention Strength training can greatly reduce injuries that may occur during sport, physical activity, or even daily living activities. Injury is a common aspect to life and physical activity. It is important to understand that injury can be prevented or reduced by training properly. Targeting certain muscle groups or body actions can help build muscle, strengthen bone, and gain flexibility to help the area near that movement. Please review the following resources to understand more about how strength training will help prevent injury. ACSM Injury Prevention Statement: www.acsm.org/docs/current-comments/rtandip.pdf Provena website providing info about various sports and injury prevention techniques (Excellent site that provides specifics for various activities): http://www.provena.org/covenant/sportexercisesandinjuryprevention A website for an organization hoping to minimize youth sport injuries. Many resources are included within the site. Look under the sports injury prevention and resources tabs to find sport specific information including common sport injuries and ways to help prevent them. http://www.stopsportsinjuries.org/ University of Florida research on football injuries: http://news.ufl.edu/1997/10/23/football-2/ Runner s World suggestions for runners: http://www.runnersworld.co.za/injury-prevention/health-fitness/injuryprevention-law-4-strength-training/ Assessment: Injury Prevention WKST

Name: Date: Period: Quest for Motivation Directions: Motivation comes in many forms. Oftentimes humans need various sources of information. The goal is to internalize that source to use as motivation in the future. You will find a source of motivation in the form of a picture, quote, or motivational article that can be used as you continue training and into the future. If you find a picture, attach it below. If you find a quote, type it below. If you choose an article, place the link or attach a copy below. To finish, explain how this source will help motivate you as you move forward. (Minimum 2 Paragraphs) Attach picture, quote, or article here: Explanation of how this will motivate you:

Name: Date: Period: Energy Systems Directions: Listed below are examples of various modes of training. Label the energy system used primarily to accomplish each bout of training. Training Example: 1. 100 Meter Dash (9-12 seconds) Primary Energy System Used: 2. Bench Press (12 reps) 3. Cardiovascular Run (30 minutes) 4. Back Squat (8 reps) 5. Incline Press (1 Rep Max) 6. 400 Meter Dash (50-60 seconds) 7. 6x50 Yard Shuttle Run (30-45 seconds) 8. 1600 Meter Run (4 6 minutes) 9. 40 Yard Dash (4-7 seconds) 10. Timed Push-ups (1 minute)

Name: Date: Period: Injury Prevention Directions: Complete the following regarding strength training and injury prevention techniques. Pick a sport or physical activity that you are interested in participating. List 5 common injuries that occur through participation in that sport. In addition, list a strength training exercise and provide a short description of that exercise which could help prevent that injury. You may need to research each part. a. Sport/Physical Activity: b. Common Injuries and Preventative Exercises Each exercise should help prevent the specific injury listed. Injury: 1. Exercise and Description of how to Perform Exercise: 2. 3. 4. 5.

Name: Date: Period: WTC II Term 2 Notes Quiz Directions: Review the notes associated with Term 2. Answer the following questions based on those notes. You may use any resources needed. 1. Something that drives you to complete a task is called. a. Intensity b. Motivation c. Finishing 2. Taking pleasure in an activity rather than working towards an external reward is an example of motivation. a. Intrinsic b. Extrinsic c. Demotivation 3. Motivation that comes from an outside source such as a reward is an example of motivation. a. Intrinsic b. Extrinsic c. Demotivation 4. Motivation is important when overcoming training struggles and enhancing performance. a. True b. False 5. Motivated individuals demonstrate more positive characteristics than demotivated individuals. a. True b. False 6. Muscles contract due to the three energy systems in the body based on the duration or type of exercise. a. True b. False 7. Which energy system is primarily used for short bursts of energy usually up to about 10 seconds? a. Phosphocreatine System b. Glycolytic c. Oxidative 8. After about 3 minutes of exercise, the energy system takes over which uses oxygen. a. Phosphocreatine System b. Glycolytic c. Oxidative 9. The energy system that kicks in around 30 seconds and lasts until about 2 minutes is the system. a. Phosphocreatine System b. Glycolytic c. Oxidative 10. The glycolytic system is broken into two parts. The part that does not use oxygen is called glycolysis. a. Slow b. Fast c. Supersonic 11. The energy systems transition with overlap between each. Which order do the systems work? a. Glycolytic, Phosphocreatine, Oxidative b. Oxidative, Glycolytic, Phosphocreatine c. Phosphocreatine, Glycolytic, Oxidative 12. Lactate can be used as an extra source of energy during long periods of exercise. a. True b. False

13. If you are training for a fast paced, short duration sport or activity, you should target your oxidative energy system primarily. a. True b. False 14. Common injuries can be reduced or prevented using certain exercises and/or body movements when training. a. True b. False 15. Increasing flexibility/mobility, increasing muscular strength and endurance, and increasing bone density are all factors that can help prevent or reduce injury. a. True b. False

Weight Training/Conditioning II Semester Project Training Scenario Directions: You are looking to begin training for an important part of your life. Before you begin training, you need to consider many aspects that will allow you to train to your maximum potential as well as help you get past obstacles in your way. Below you will find different variables that will be included during the process. You will create a poster or other media format highlighting the various ways you will overcome each variable. Part 1: Describe what you will be training towards (sport season, marathon, personal health, etc.). Explain why you will train for this aspect of your life. Explain how you will motivate yourself during the course of training. Part 2: Part 3: Discuss the major muscle groups that will be targeted by your training and why they are important to train. This should connect to the training aspect you have chosen. Describe the type of training you will be performing (muscular strength, endurance, power, aerobic/anaerobic training, etc.) and why this is necessary. In order to fully maximize results, nutrition is a key component. Explain how you will include recovery nutrition into your training program. Part 4: You begin learning about various injuries that could occur within the chosen aspect you are training towards. List at least 4 exercises that could help prevent those injuries before they occur. Explain why these will be important to include in a training program. **To fulfill the project, you will create a poster or other media format highlighting each of the required parts above.

Weight Training/Conditioning II Semester Project Training Scenario Grading Rubric Part 1: Training Aspect Description = /5 Training Aspect Explanation = /5 Training Motivation = /5 Part 2: Targeted Muscle Groups = /5 Muscle Group Importance = /5 Training Type = /5 Training Type Necessity = /5 Part 3: Recovery Nutrition Inclusion = /5 Part 4: Injury Prevention Exercises (4) = /4 Prevention Importance = /6 Total = /50

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.