Coach Forman's Advance WT Webquest

Introduction

                                             ADVANCED WEIGHT TRAINING

What are the 3 energy systems of the human body?

What are the 3 types of skeletal muscle that go with these energy systems?

When programming workouts, we have to begin with the end in mind. We need to understand how our body works and responds to training before we can program training load, intensity, and duration. The variables we control when designing any given workout are volume, intensity, rep speed and recovery time.

muscle fibre types infographic - Google Search | Types of muscles ...Energy system

The pictures above show the 3 types of skeletal muscle that we train and how the energy systems match up to them. Generally speaking, we recruit muscle fibers in this order:

  1. Power/Speed (Typed 2B/Phosphagen System)
  2. Speed/Endurance (Type 2A/Glycogen/LA System)
  3. Slow/Endurance (Type 1/Aerobic System)

It is important to understand these energy systems and how to go about training them.

TODAY’S TASK:

You will work in groups of 3 and develop a work out plan that is designed to focus on training each of these muscle/energy systems in the weight room (One upper body, one lower body each). You will designate one person to focus on each muscle type/energy system. Your group’s workout plan will have to focus of all 3 systems with 1 upper/lower body movement each.

Note: the training does not have to be strictly barbell/dumbbell, you have access to all of our equipment (medicine balls, plyo boxes, bands, etc).

Task

Task

Your goal is to become an expert of the three energy system that you are assigned so that you can apply them to your group's overall workout plan. Once put together, your entire group should have a more thorough understanding of the physical needs to be able to understand program design, how to apply it, and ultimately WHY.

Each of the 3 fitness components should have a minimum of two activities that specifically targets them, one upper body and one lower body. You should be able to explain these activities, demonstrate how they are performed and what benefit they have on overall training. You are encouraged to find information on the internet. Be creative, use what you have! 

Here are few resources to get you started:

Energy Systems:

https://www.aipt.edu.au/articles/2019/05/3-energy-systems-body-0

https://www.bodybuilding.com/content/3-basic-energy-systems-provide-secrets-allow-trainers-to-perfect-goal-oriented-exercise.html

https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3256/the-three-primary-energy-pathways-explained/

Training:

https://opexfit.com/blog/energy-systems-training/#:~:text=Energy%20System%20Training%20is%20a,of%20time%20via%20repeatable%20intervals.

https://www.dragondoor.com/articles/the-three-muscle-energy-systems-and-how-to-train-them/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5534159/

https://www.verywellfit.com/muscle-fiber-types-for-strength-training-3498714

https://www.24life.com/four-different-types-of-strength-and-how-to-train-for-each-of-them/

 

Once the class has completed your workout, have a short written quiz for them to that is related to your workout. The quiz should be how your workout is connected to training the 6 movements from your workout/energy systems/muscle fibers components. 10-15 Questions

At the end the class will grade your workout plan with a rubric, and you will grade their participation/performance as well. ill assess your class.

Coaching Tip: The better you can explain activities, the better you can coach them. Try to make your activities interesting and fun. 

Process

Process

 

For this assignment:



1. Your group of three will each assume one of the three energy systems/muscle fiber and become an expert through their research. In their research, each group member needs to understand and explain their is component and how they plan to train them.  Once all of the research is done, each "expert" will create a mini workout that pertains to their energy system/muscle fiber and present it to the group. All three group members should take a turn. 



2. Now that the group has a better understanding of the 3 energy systems, they need to work together to research different ways train them all in one workout session. The results of this search could eventually be a part of the finished workout, so it is important that the activity can be properly demonstrated and explained. Each member will be teaching these activities, so helps for everyone to have a complete understanding. Coaching Tip: Practice the lesson and the movements with your group before presenting to the class.  



3. Put it all together, create your workout. Be sure that it has all 6 movements (one upper body/one lower body for each energy system). Double check that each "expert" member knows their component and make sure that the workout addresses each of the 5 health related physical fitness components. Let me know what equipment you need and I will be sure to have it available for you. 



4. Create a quiz or test to administer at the end of your lesson, 10-15 questions. We will see what kind of coaches we have in this class.  



5. Your group gets to present their workout to the entire class on an assigned day. It will be fun, if you make it fun (So make it fun!). Be sure to have all of the elements discussed above.



6. Finally, each person will write a one page paper review of how you think your workout went (What your group did well, what to fix and how you think it was received by the class).



*HAVE FUN AND BE CREATIVE!

Use as many sources as you can, be sure to cite any websites, books or magazines used on your workout plan. 

Evaluation

Evaluation

Below is the rubric of how you will be graded on this assignment. 

Grading:

20-18 points- A

17-16 points -B

15-14 points- C 

13 points- D

Below 9- F

 

 

Beginning

1

Developing

2

Accomplished

3

Exemplary

4

Score

 

Information/Knowledge of the three energy systems/muscle fibers based on presentation presented to the groups

 

No understanding for the 3 energy systems/muscle fibers. No research was done

Has little understanding of the 3 energy systems/muscle fibers. Has gain little knowledge of how to train with the end in mind.

Has some understand of the 3 energy systems/muscle fibers. Has gained some knowledge of how to train with the end in mind.

Fully understands the 3 energy systems/muscle fibers and is able to explain/answer questions on the topic.  Has a great understand of how to train with the end in mind.

 

 

Workout plan/design

 

 

Workout plan was not planned out at all.  The activities did not relate to the 3 energy systems/muscle fibers.

No outside work was done on this project.

Workout plan was minimally planned with little though behind each activity and how it related to the 3 energy systems/muscle fibers.

Workout plan was given some thought. some activities are related to the 3 energy systems/muscle fibers.

Workout plan was very well planned and thought out.  Time was taken to think about each exercise and how it relates to the 3 energy systems/muscle fiber.

 

 

Presentation of workout plan

 

 

Group did not practice their activities. Uncertainty of how to do some of the activities.  Not all group members were involved in the teaching.

 Group had some knowledge of how to do their activities.  Not all group members were fully engaged in the activities.  Need more practice

Group was semi organized and knew how to do their activities, some students were more vocal then others.  

Group practiced their workout plan.  Group members had even amount of talking/teaching time.  Great understanding of how to teach the activities

 

 Group Cooperation

 

Group did not work well together at all.  Some members did not contribute to the project at all.  A lot of complaints from group members

Group worked together minimally, work was not split up fairly among the group

Group worked together occasionally, work was sometime shared but was not split up fairly 

Group worked very well together and the work was shared equally. No complaints from group members about another group member  

 
Reflection paper on your lesson Did no reflection paper Reflection was not long enough did not use specifics to reflect. Reflected on workout and its assessment half a page to a page reflected and showed understanding of the workout and its assessment. At least one page  

 

Group Member Evaluation: Each group member will fill out this sheet concerning each member of their group.  This will be an anonymous evaluation.  Your group member will not see your answers. This sheet will be filled out at the end of the project

Group members name:

1. Did this group member come to all meetings regarding the project?

2. Did this group member do the work that was assigned to them by the group?

3. Did this group member help with ideas on different activities to do for your workout plan?

4. Would you work with this group member again? 

Group will also come up with their own quiz/test for the class.  This will be worth 20 points of your final grade. 

20-18 points: quiz/test is related to teaching and measures the students ability to know the 3 energy systems/muscle fibers from what they have learned from their own research. 10 to 15 questions

17-15 points: under five questions, does not measure students knowledge of health related fitness.

14-12 points: under five question, does not relate to the workout or five components

0 points: no assessment.

 

Conclusion

Conclusion



GREAT JOB COMPLETING THIS ASSIGNMENT!

Be sure to write your reflection paper and I hope this inspires you to be more active. Now, be great classmates when you are the "student" participating in other's workout.   

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