P.E.A.K. PATRIOTS CHALLENGE ADVANCED FITNESS The FASTEST Way to reach your P.E.A.K.! PATRIOT ELITE ATHLETIC KNOWLEDGE P.E.A.K Participant CHALLENGE Teacher CONGRATULATIONS! You’ve taken the first step toward reaching your P.E.A.K (patriot, elite, athletic, knowledge). Advanced Fitness class is designed for the high performance high school student who aspires to maximize improvements in speed, strength, endurance and power performance. The P.E.A.K program for the high performance student goes beyond the level of our traditional Introduction to Fitness class. An Advanced Fitness class workout is your personal key to unlock the door to enhanced performance and a personal investment in your future. During this 16 week P.E.A.K Challenge period, students will be assessed during a critical performance evaluation in a battery of physical speed and strength tests at the beginning of the challenge to assess current level of ability, establish performance goals and allow us to record and monitor progress over the course of the challenge. At end of the 16 week challenge the student will be evaluated again to determine their P.E.A.K challenge performance improvements. The FASTEST way to reach your P.E.A.K. ADVANCED FITNESS SYLLABUS INSTRUCTORS GRADING CATEGORIES: Tom Aipperspach-Educator 38 years, Head Basketball Coach 23 years The following are the categories by which students are graded in Lee Neumann—Educator 28 years, Head Football Coach 21 years introduction and Advanced Fitness. Eric Taylor—Educator 18 years, Head Athletic Trainer 18 years Scott Reynolds – Educator 10 years, Head Soccer Coach 8 years Dress and Participation (effort, attitude, behavior, dress etc.) 60% Brad Dalton – Educator 10 years, Head Baseball Coach 4 years Fitness Testing 20% Amy Dunn – Educator 2 years, Varsity Assistant Girls Soccer Coach 4 years Fitness Final Exam (written exam) 10% CLASS EXPECTATIONS Fitness Workout Handbook 10% Come energized, excited, prepared to workout and have FUN! Wear appropriate fitness shoes and clothes to workout in. Take personal and social responsibility for your actions. During a daily workout you may earn 20 points. Examples of point deduction Develop a good attitude about working hard and helping your include the following: classmates improve. Treat others with respect and be considerate. Absence = 20 points Leave no trace! Clean up after yourself! Tardy = 5 points Ask for help if you are unsure of anything Dress/Participation = 1-20 points Monitor your intensity! Listen to your body! Develop good hygiene habits. The following grading scale will be used in the Introduction to Fitness and Respect equipment and inform teachers of needed repairs Advanced Fitness classes. Share! A = 100%-90% CLASSROOM PROCEDURE B = 89-80% C = 79-70% Check-In D = 69-60% Students will enter the classroom through the upper gym doors at F = Below 60% the beginning of class , check-in with the teacher and sit in your attendance lines. Students will then have 4 minutes to dress into DISCIPLINE PROCEDURES: their fitness clothes and return to class and seated for attendance. 1. First infraction will include a reminder regarding your participation. Students who are TARDY will not be permitted to enter class 2. Second infraction will include a verbal warning which will result in without a Tardy slip from the attendance office. points deduction. 3. Third infraction will include a verbal warning, phone call to parents Check-Out and referral to administration Students will have 5-10 minutes to shower and dress into their 4. Fourth warning will include an immediate referral to school clothes and then must check-out in the upstairs gym in their administration. roll call lines with their teacher prior to the end of class. Students who do not checkout will lose participation points and may be referred to the administration. The FASTEST way to reach your P.E.A.K. ADVANCED FITNESS SYLLABUS TARDY POLICY TECHNIQUE School Tardy Breathe in and out on each repetition Students who are Tardy to class will not be permitted to enter Never bounce, jerk the weight, or arch your back while lifting class without reporting to room to the attendance office to Only use the amount of weight that you are prepared to lift obtain a Tardy slip. properly. Never attempt 1 rep max lifts you have not trained for In-Class Tardy FREE WEIGHTS Students who are not present for attendance within 5 minutes after the beginning of class will receive an In-Class Tardy. Use collars on all Olympic bars Students who receive an In-Class Tardy will lose points at Do not drop or throw weights on the floor. teacher discretion. Unload bars evenly when you are finished with them Use spotter Safety in The Weight Room Never get under a bar without a spotter GENERAL The number one concern in the weight room is SAFETY! When two or more weights equal one weight, change to that Enter the weight room mentally and physically ready to higher plate. workout. SPOTTER Proper attire must be worn while lifting Spotters must always have their full attention on the lifter There is absolutely no horseplay allowed in the weight room Be in the ready position to help or free the lifter at any time Make sure your area is clear of equipment before and after Do not allow the bar to tilt as the lifter performs the exercise lifting. Use the over/under grip when spotting the bench press. Keep it clean! No food, pop, etc. Help and encourage each other. Make your Team Great. ABSOLUTELY NO iPODS, MP3’s, POP, GUM, OR FOOD (CANDY).!!!!!!! The FASTEST way to reach your P.E.A.K. P.E.A.K DYNAMIC WARM-UP You must perform the P.E.A.K. Dynamic Warm-Up before every strength and speed session. The Dynamic Warm-Up will do the following: Improve performance Increase body core temperature Activate the nervous system Improve flexibility Increase coordination Improve aerobic and anaerobic systems Strengthen muscles and connective tissue Improve motor skill acquisition Improve joint stability Decrease the chance of injury Improve neuromuscular patterns for jumping and running. The Dynamic Warm-Up prepares your body for the upcoming workout. Perform every exercise during the Dynamic Warm-up with perfect technique. All the positions used during the warm-up can improve running and jumping form and speed. After the Dynamic Warm-up is complete, you are ready for the next part of the your workout. The FASTEST way to reach your P.E.A.K. EVALUATION REPORT FINISH START Body Composition: Body Composition: Weight: Weight: FFM:FM Ratio: FFM:FM Ratio: Fitness Test Battery: Fitness Test Battery: Score Points Score Points Sit and Reach: Sit and Reach: Vertical Jump: Vertical Jump: 5-10-5 Test: 5-10-5 Test: 20 Test: 20 Test: Mile Run: Mile Run: Sit-Ups: Sit-Ups: Push-Ups: Push-Ups: Chin-Ups: Chin-Ups: Total Points Total Points Weight Lifting Test Battery: Weight Lifting Test Battery: Bench Max Bench Max Squat Max Squat Max Clean Max Clean Max The FASTEST way to reach your P.E.A.K. S M A R T L F E S T Y L E G O A L S LIFESTYLE CHANGES If you knew you were going to live to 100, how would you change your life? IMMEDIATE CHANGES LONG-TERM CHANGES List the immediate changes that you know deep down in your List the long term changes that you would make: heart you need to make: 1. 1. 2. 2. 3. 3. 4. 4. 5. 5. SMART GOALS Follow the SMART guidelines below and develop 5 BODY FIT CHALLENEGE goals to achieve over the next 16 weeks. SPECIFIC (date, time, place) MEASUREABLE (time, distance, quantity) ATTAINABLE (make sure you can reach your goal) REALISTIC (make sure you can accomplish your goal based on your strengths, abilities, talents etc.) TIMELY (when will you accomplish the goal) Example: I will run the mile run in fitness class on September 4th in 7 minutes and 30 seconds. 1. 2. 3. 4. 5. The FASTEST way to reach your P.E.A.K! BODY COMPOSITION BODY COMPOSITION There are various physiologic testing measures (ie. 20 yd dash, vertical jump, etc.) that we use at Centennial High School in order to assess a student’s physical health. These tests give the Centennial High School Instructors and the student valuable information as to: 1) How we design, organize, and reevaluate our fitness model? 2) Is the student improving his/her overall level of fitness? One of the testing measures we use is called bioimpedence testing for overall body composition. This test gives the instructors and student immediate feedback for how the student’s fat free mass (FFM on the read out) compares to the student’s fat mass (FM on the read out). There is an important ratio that a healthy student should strive for between these two numbers: 1) Females—for every pound of FM you should strive for three to four pounds of FFM. For example, if the read out should say 20 lbs. FM, the female student should strive for 60-80 lbs. of FFM. 2) Males—for every pound of FM you should strive for four to five pounds of FFM. For example, if the read out should say 20 lbs. FM, the male student should strive for 80-100 lbs. of FFM. This test is in no way designed to make the students feel bad about themselves. The bioimpedence testing is a measure in which a student can strive to improve his/her overall level of fitness. When we pre and post test the student for body composition, the intent is to give the student valuable information as to how they continue to evaluate and reevaluate his/her level of fitness and make changes if necessary. There is other information on the readout that is of much less importance to the instructors and the student. We are not concerned about the percentage of body fat, we are not concerned about the weight (muscle weighs more than fat, so if they are working hard they might gain some weight), we are not concerned about the goal percentage of body fat (this measurement just tells the student and instructors that if a student is below that “goal percentage” we need to ask ourselves why that is—it could be a red flag). We are by no means asking any student to get to that “goal percentage”. We definitely do not want that. If there are any concerns by the student or his/her parent’s, please feel free to call Centennial High School anytime you have a concern. Below are the measurements we would like the student to write down off his/her read out: START FINISH __________FFM (muscle) ____________FM (fat) __________FFM (muscle) ____________FM (fat) Divide FFM by FM (FFM/FM = your ratio) _______ Divide FFM by FM (FFM/FM = your ratio) _______ The FASTEST way to reach your P.E.A.K. NUTRITION CARDIO EAT SMART: Don’t just eat less – eat smart! CARDIO An average restaurant’s serving size of pasta is enough • CARDIO BENEFITS for five people. • (+) BOOSTS: 1 ounce of rice or pasta = a tennis ball or the size of your Mood fist. Weight Loss 12 ounce potato = a baseball. Overall Health 3 ounces of lean meat = a deck of playing cards. Heart and Lung Function 1 ounce of cheese = a pair of dice or the size of your Immune System thumb. • (-) LOWERS: Weight WHAT WORKS? Simple practices that become healthy habits. Body Fat Eat every 3 or 4 hours to prevent hunger and maintain Stress energy. Fatigue Eat at least 2-3 servings each of fruit and veggies a day. Hypertension Snacks should be around 200 calories. Risk of Disease / Illness Have some protein with every meal or snack. Eat between 6-10 servings of grains. TIPS: Eat 3 servings of dairy a day. There’s really no best cardio. Anything that gets your Don’t skip meals. heart rate up within your target heart rate zone and Add more fiber to your diet. provides a challenge will work just fine. Make smart choices from every food group. Mix things up. You don’t have to do the same cardio Find your balance between food and physical activity. every time. By changing your cardio modes, you’ll help Get the most nutrition out of your calories. starve off frustrating fitness plateaus. Stay within your daily calorie needs. Stay hydrated. Drink water before, during and after your O workout. Don’t forget your IPOD or MP3 player! ne size doesn't fit all. www.Mypyramid.gov offers you a personal eating plan with the foods and amounts that are right for you. The FASTEST way to reach your P.E.A.K. HOW TO CALCULATE YOUR TARGET HEART RATE TARGET HEART RATE Do you want to get the most out of those 30-60 minutes on any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness. The most common way to take your HR is to place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.. When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate. Here's how to find your THR. STEP 1 Find your maximum heart rate. Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 18- year-old would be 220 - 18 = 202. 220 - (AGE) = (HRmax) STEP 2 Calculate the lower limit of your THR. Figure 60% of the HRmax (multiply by 0.6) . For example, 202 * 0.6 = 121. (HRmax) *.60 = STEP 3 Calculate the upper limit of your THR. Figure 80% of the HRmax (multiply by 0.8). For example, (202 * 0.8) = 161. (HRmax) * .80 = STEP 4 Divide the values obtained in steps 3 and 4 by the number 6 to obtain your THR in beats per ten seconds. For example, 121 / 6 = 20 (lower limit) (lowerTHR) / 6= 161 / 6 = 27 (upper limit) (upperTHR) / 6= The FASTEST way to reach your P.E.A.K! RESISTANCE CORE TRAINING TRAINING RESISTANCE TRAINING CORE TRAINING • RESISTANCE TRAINING BENEFITS • CORE stability comes into play every time you move, • (+) BOOSTS: core training is recommended by sports-medicine Strength experts, physicians, athletic trainers and fitness Coordination professionals. Because many CORE exercises also Balance involve other areas of the body, CORE training is Speed excellent for total body conditioning! Injury Prevention CENTER YOURSELF • (-) LOWERS: Risk of Chronic Diseases THE DRAWING-IN MANEUVER: Body Fat • Drawing your belly button to your spine is the most basic Stress core stability exercise and van be performed virtually Fatigue anywhere. This drawing –in maneuver helps protect Osteoperosis your spine and improves your posture during everyday Risk of Disease / Illness activities and exercises. • TIPS: • While sitting, standing or on your hands and knees, Resistance training is any activity that uses opposing simply pull your belly button toward your spine. force (gravity, weights, machines, bands, etc.) to • Breathe normally. increase strength, enhance muscle tone and preserve or • Don’t worry if you can’t hold this position for more than build lean body tissue (muscle). It’s an imoprtant part of a few seconds. every workout, regardless of your goals. • Practice it regularly and increase your core strength daily. • Be sure to do this before and during any exercise – cardio, resistance, flexibility and core. STABILITY BALLS: • Stability balls are great for strengthening the often neglected lower back. Stability ball also help you improve your balance and overall coordination. Have a ball! The FASTEST way to reach your P.E.A.K! Acceleration Technique • Acceleration is your ability to quickly cover a short Speed Training distance. Acceleration requires you to have a combination of sprint technique and lower body strength. To accelerate properly, remember the Landing Position following techniques. • Landing properly from all types of jumps is critical to • TIPS: performance. Using this technique, your body will be in Body at 45 degree angle a position to move powerfully in any direction. Poor Eyes/Head down landing technique puts you at risk for injury. When Arms at 90 degree angle landing, you must sit back and lower your center of Shin at a 45 degree angle gravity so that your shoulders are over your knees and Ankle behind knee over your ankles. You must concentrate on landing Toe up softly with your feet shoulder width apart. As long stride as possible • TIPS: Agility Flat, strong, straight back • Many activities require you to stop and reaccelerate Sit back in another direction. You need the correct technique Flat foot/Soft landing and lower body strength to do this properly. Getting Shoulder over knee over ankle into the correct position will make you more agile Feet shoulder width apart and less prone to injury. To improve your agility, remember the following techniques Deceleration Position • TIPS: • The deceleration position is critical for you slow down Lower center of gravity and stop correctly. Without proper technique you are at 45 degree angle risk for injury. Using this technique, your body will be in Wide base of support a position to move powerfully in any direction. When Center of gravity over inside leg decelerating, you must lower your center of gravity, Arms at 90 degrees keep your chest over your knees and keep a wide base Total Conditioning of support. • These sessions are a total body conditioning workout • TIPS: focusing on cardiovascular fitness and muscular Flat, strong, straight back endurance. These workouts are fast paced and non Sit back stop for 50 minutes. These sessions are all begun Hip over knees over ankles with the dynamic warm-up and conclude with the Flat foot/soft landing dynamic cool down. P. E . A . K . P E R S O N A L R E C O R D S DATE ACTIVITY ACCOMPLISHMENT P. E . A . K . V O C A B U L A R Y Sets: the number of repetitions complete during an exercise. Repetitions: the number of times an exercise can be performed. Dynamic Warm Up: flexibility during sport-specific movements. Cool down: is an essential period of exercise that reduces the heart rate between 18-20 beats per 10 second pulse count. Agility : is the ability to explosively brake, change direction, and accelerate again. Speed: the ability to achieve high velocity. Plyometrics: also known as jump training; involves stretching the muscles prior to contracting them. Periodization of Lifts: is the systematic application of overload through the planned variation of the program components to optimize gains in strength while preventing overuse, overtraining, and plateaus. Principles of Overload: is the systematic increase in training frequency, volume, and intensity in various combinations. Cross Training: type of training characterized by variety and the use of different exercises and equipment. Variation: using a variety of exercises and equipment to optimize gains in fitness. Muscular Strength: is the maximum amount of force a muscle or muscle group can develop during a single contraction. Muscular Endurance: the length of time a contraction can be held without fatigue. Flexibility: range of motion about a body joint. Body Composition: relative proportions by weight of fat and lean tissue. Cardiovascular Endurance: describes the ability of the cardiovascular/cardiorespiratory system (heart, lungs, blood vessels) to deliver an adequate supply of oxygen to exercising muscles. Spotter: someone who assists in the execution of an exercise to help protect the athlete from injury. Anaerobic: without oxygen. Aerobic: with oxygen. Concentric: positive – muscle shortens Eccentric: negative – muscle lengthens Multi-joint Exercises: involves two or more primary joints SMART Goals: goals that are specific, measureable, attainable, realistic, timely. Interval Training: involves periods of maximal effort followed by short periods rest. Target Heart Rate: zone of training between 60-80 percent of maximum heart rate that indicates correct exercise intensity. Maximum Heart Rate: formula used to calculate a person maximum heart rate: 220-age = MHR Resting Heart Rate: heart rate at rest is between 60-100 beats per minute.