Good Afternoon,

I hope you are finding safe ways to spend your time and practicing social distancing.  We are still expected to continue our digital learning plan until the 24^th of April.  There will not be any assignments to complete during the week of spring break.   Please continue to check your teacher’s blog for updates and feel free to contact your teacher via email. 

We will send out daily, via Rack Performance, workouts. The majority of you are familiar with it from class. The system is very easy to follow and will tell you exactly what to do and for how long. If you don’t have the app on your phone please download it. I am going to attach codes if you are not in the program to get you in the correct group. You can also, use a laptop or computer to login to the site. There will be a workout designated for Mon, Tues, Thur, and Friday. On Wednesday, I will send out a link for YouTube for some type of Yoga. If you have weights at home and would like a workout for that, email me and let me know. If you a variety of dumbbells we can create workouts for you as well. If you have any problems let me know.

NOTE: All assignments from the previous 2 weeks may still be submitted.  All 15 questions must be complete by April 3

Our 2nd Block Class Code is: 560PPPJ 
If the zero does not work put in the letter O

Stay Healthy,

Coach Hoskins

Weight Training Digital Assignments

Choose one from the following to complete for each day absent. Email the assignment to your coach. The email addresses are at the bottom.

1. List and describe the positive effects of weight training on teenagers and the elderly.

2. Identify and describe four principles of weight training. (Principle of overload, Adaptation, Progression, and Specificity)

3. Describe what happens to the muscle when lifting weights. Then explain why one should have 48hrs rest between workouts of the same muscle group.

4. List and describe as many exercises we do in weight training class for our upper body.

5. List and describe as many exercises we do in weight training class for our lower body.

6. Pick any weight gain or body enhancement supplement, research and describe ingredients, intended positive effects, direction for usage, side effects.

7. Read an article regarding the Surgeon General Report on Physical Activity and Health. Write a one-page summary identifying the main information.

8. Using the internet, find and article on resistance training. Write a one-page summary identifying the main information.

9. Within class, along with teaching knowledge, safety and technique, we strive to improve everyone’s size, speed, and strength. Use available resources to summarize via one-page on how you would improve your size, speed, and strength.

10. Use available resources, create a 12-week plan to improve your weight and strength within your upper and lower body. Detail lifts, reps, sets and body parts. Also, add meal plan.

11.  create a power point detailing the benefits of daily physical activity.

12.  Use available resources to research information about the affects of food on the body. Then create a 3-month meal plan to increase or decrease body weight 24lbs at 2lbs a week.

13. Describe the different ways in which you can warm up your body before lifting weights.

14.  What is the intent and purpose of the training program within class?

15.  Describe triple extension and how it fits within athletics.

Daily Weight Training Workout Progression and Exercise Variations
Please complete the activity log found in the files section of this blog 2-3 times per week to log your 20-30 minutes of physical activity 2-3 days per week.

Weekly Routine:
Monday – Lower Body
Tuesday – Active Rest, activate Central Nervous System, low intensity but gets the blood flowing, should produce a good sweat
Wednesday – Whole Body
Thursday – Active Rest, activate Central Nervous System, low intensity but gets the blood flowing, should produce a good sweat
Friday – Upper Body

Physical Activity Fitness Gram Basic Examples: (Choose 1-2 per day or any other variation of that fitness component)

Cardiovascular Endurance – Mile Run or Pacer
Muscular Endurance – Curl Ups (sit ups)
Muscular Strength – Push Ups
Flexibility – sit and reach for lower body, arm pulls (arm across chest) for upper body (shoulders, tricep pull (elbow up, pull down on elbow to stretch tricep)

Advanced Physical Activity Progression and Exercise Variations to choos from in each phase of the workout:

Athletic Develoment – (Everyday)
1. Snapdown Holds-Jumps-Switches-Spins (AP, Right Leg Split, Left Leg Split, Right Leg Single Leg (solo), Left Leg Single Leg (solo))
2. Snapdown Build Ups

Speed Development: (Everyday)
1. A-Skip March
2. A-Skip Hop,Hop, Switch
3. A-Skip 1-2-3 Pause
4. A-Skip
5. A-Run Build Ups
6. Blind Start Build Ups (chest down head forward, on back head forward, on back head backward, chest down head right, chest down head left, chest down head back, right knee down forward, left knee down forward, right knee down right, left knee down left, right knee down backward, left knee down backward)
7. Sprints 10-30 yards

5 Big Movements
1. Push Movements (Upper Body) – push ups, pushup variations (pushup core rotation, scap push up, wide, close, decline, pushup rows)
2. Pull (Upper Body) – reverse pull ups (back of shoulder, bent over rows with DB/BB (any other object you may have) the lighter the weight the more reps, the heavier the weight the less reps
3. Squat (Lower Body) – Front squat, Back Squat, body squats, wall sits, rack holds, plate squats, goblet squats,corner squats
4. Hinge (Whole Body – grip and upper body posture with hamstring/glute activation as the main mover in this movement)
– Barbell RDL, Dumbell RDL, Single Leg DB SDL (high hips, butt back, chest down, shoulders back, chest out, slight bend in knee)
5. Scapula/Rotator Cuff/Core/Single Leg (whole body when all done together Everyday) – Iso Y/T/W on ground, Y-T-Cobra-External/Internal Rotation on knees/feet 2×10, scap push ups, wall angels, push up scapula pick-ups (hands of ground), J-bands, iso plank, iso hip raise, iso alternating hip raise (alternating leg lift, keep knees even), dead bugs, iso lunge (hold lunge) 

Please do these ezercises at home in the yard or in the street if not raining.  As always stay safe.

Coach Hoskins

Activity Questions: please fill out and click your teachers class.
https://forms.office.com/Pages/ResponsePage.aspx?id=-x3OL5-ROEmquMR_D8kYLW1KsoOaqhBAo0DdbxVx-CVURUJEM0tYQ0tKSDZBTFVOWjVBODE3RkU0Ui4u