Warm Up - 4 minute cardio and 4 minute stretch
Circuit Training - with partner
First time, 20 seconds each to try each exercise
2nd time, Workout - 1 minute to complete as many reps as possible
11 Stations
Side Plank, dumbell lunges, bosu ball pushups, quarter turn jump squats, reaction ball catches, plank, lateral mini hurdle jumps, bosu ball snow angels, Push Press, skydiver, agility ladder, slamballs
Complete the Quiz below by Friday February 25th.
Tuesday, February 22, 2011
Friday, February 18, 2011
Fitness Testing Wrap-Up
Warm Up - 5 minutes of skipping
Wall-Sit for time
Bench Press - guys 85 lbs and girls 45 lbs - number of consecutive repetitions
Skinfolds and Girth Measurements
Wall-Sit for time
Bench Press - guys 85 lbs and girls 45 lbs - number of consecutive repetitions
Skinfolds and Girth Measurements
Thursday, February 17, 2011
Wednesday, February 16, 2011
Health Day 1
Looked at Fitness Assessment Norms for recent fitness testing.
Went over "new" fitness tests.
The fitness blog URL was passed on to the class.
Period 2 - listed 5 health components of fitness and
- completed some body compositon % using skinfolds
Period 4 - Defined 5 health components of fitness in chart
- handed out Journal Writing instructions
Went over "new" fitness tests.
The fitness blog URL was passed on to the class.
Period 2 - listed 5 health components of fitness and
- completed some body compositon % using skinfolds
Period 4 - Defined 5 health components of fitness in chart
- handed out Journal Writing instructions
Tuesday, February 15, 2011
Weight Training in the LAIR
Warm Up - Partner Jog/Stretch - one partner always moving
LAIR Period - suggested muscle groups 2 of arms, back, chest or shoulders
Period 2 - Complete Skinfold measurements - biceps, triceps, subscapular, iliac crest
REMEMBER - $1 for Fitness Log Book and record exercise specifics each day
# of Sets X # of Reps X # of Pounds
ie 3 x 8 x 55 means 3 sets of 8 reps using 55 pounds
LAIR Period - suggested muscle groups 2 of arms, back, chest or shoulders
Period 2 - Complete Skinfold measurements - biceps, triceps, subscapular, iliac crest
REMEMBER - $1 for Fitness Log Book and record exercise specifics each day
# of Sets X # of Reps X # of Pounds
ie 3 x 8 x 55 means 3 sets of 8 reps using 55 pounds
Monday, February 14, 2011
Tabata Air Squats
Dynamic Warm Up Today
carioca, butt whackers, high knees, shuffle shuffle stretch, frankensteins, frankenstein skips, inch worms
Air Squat Technique - feet shoulder width or wider, knees track over toes, back straight, eyes up and heels on the ground
Tabata - 20 seconds work/10 seconds rest X 8 Rounds - lowest score counts
Period 4 - SEMO agility test
Sum of Four Skinfolds Chart
Body Composition Calculator
carioca, butt whackers, high knees, shuffle shuffle stretch, frankensteins, frankenstein skips, inch worms
Air Squat Technique - feet shoulder width or wider, knees track over toes, back straight, eyes up and heels on the ground
Tabata - 20 seconds work/10 seconds rest X 8 Rounds - lowest score counts
Period 4 - SEMO agility test
Sum of Four Skinfolds Chart
Body Composition Calculator
Wednesday, February 9, 2011
Fitness Assessments
First week will involve a lot of fitness assessments on everything from co-ordination, balance, powerand agility to endurance, body composition, flexibility and cardiorespiratory fitness.
Health topics - Components of Fitness, Your fitness log/journal and DOMS Training Principle
Sum of Four Skinfolds Chart
Body Composition Calculator
Health topics - Components of Fitness, Your fitness log/journal and DOMS Training Principle
Sum of Four Skinfolds Chart
Body Composition Calculator
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