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.
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:
- Power/Speed (Typed 2B/Phosphagen System)
- Speed/Endurance (Type 2A/Glycogen/LA System)
- 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
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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 Training: 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
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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
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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
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.
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Conclusion
Conclusion
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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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