Daily Exercise & Health, Teacher's Portfolio

Thomas Noah
April 23, 2014
TEACHER PORTFOLIO: DAILY EXERCISE & HEALTH

Teaching Philosophy
Never thought I would be writing a teaching philosophy before this experience. I've always been a leader amongst
my friends and my community and always had a goal of making a difference and inspiring people around me. I
never imagine that to be through teaching. I never even saw myself as a teacher. Now here I am, a full semester
experience in teaching and facilitating. Leadership, making a difference, and inspiring people is my teaching
philosophy. I believe in order to be a great teacher you have to know how to lead. And leadership don't always
mean being in the light and always running the show. Leadership to me means knowing when to step up and
knowing when to take the back seat and let someone else contribute. I believe great leadership also means
delegating responsibilities. This is very important when you are co-teaching. In order to be a great leader you also
have to be a great listener. This is also extremely important when interacting and discussing with students. In
personal training, this is called active listening. Letting someone else express themselves but showing that you are
engaged. Being engaged shows that the person or student have the right to an opinion despite if you agree or
disagree.
I believe that as a teacher, your goal should always be to make a difference. Making a difference within a
department and most importantly in the lives of your students. As a teacher you have to remember that you are an
inspiration to your students. I am fully aware of this as a personal trainer. Much like my clients, my students in Daily
Exercise and Health were always looking to me for answers and recommendations. Leadership plus making a
difference and being an inspiration is the equation to becoming a great teacher.
Self Assessment:
I personally think I did the best I could as a facilitator of Daily Exercise and Health. But if I have to pick a number
grade I would say an overall B+ for the seminar and an A- for my class. I've always been a facilitator from Personal
training to the ALANA-A Big Brother & Sister program, to Peer Mentoring to Externship New York. My past
experiences in leading my peers made me confident coming into this experience. My intentions were always doing
what's best for my students. This entire semester was not about me, it was all about my students and their
experiences in the course. I feel I could have contributed more in the seminar in terms of discussion but I definitely
held back at times. I am very opinionated but unfortunately people sometimes don't like to hear the truth. Mostly
because they are intimidated by the truth, like fitness mentor always said “fear of the unknown”. I completely
understand because we all have different experiences and come from different walks of life. I realized this soon
enough and decided to keep somethings to myself and not make anyone else uncomfortable

Final Syllabus
IDEAS: Daily Exercise & Health
40743 APL 090
Monday 8-10pm
Course Student Facilitator: Thomas Noah
tnoah@students.stonehill.edu
Matt Smith
msmith2@students.stonehill.edu
Course Faculty Advisor: John Leahy
jleahy@stonehill.edu
Course Description:
In this course students will have the opportunity to explore how to live a healthy lifestyle through
exercise and dieting techniques. Students will learn how to write their own exercise program,
techniques for injury prevention, how certain sports can affect human physiology, and
understand the proliferation of popular supplementation products currently on the market.
Students will challenge themselves through exercise with weekly physical assessments and by
performing their own research on health-related topics. An open yet critical mind and a positive
attitude are essential for this course.
Grading Policy
Attendance
Class Participation/Discussion
Homework Assignments
Final Project
1. Goals
2. Information/Tools/Education
3. Workout plan/program (Diet/Exercise, Motivation/Research (resources), nutrition & proper
technique
4. Couple minutes presentation

Class Participation
Due to the nature of this class, students will need to actively participate in group discussion,
paired discussion, as well as free writing time. Class participation is a MUST in order for the
class to accomplish the tasks set aside for each meeting time.
Assignments
Assignments are provided to you and the due dates are provided on the syllabus. You are
expected to have completed and fully understand the assignments provided to you in order to
actively participate in class discussion.
Class Materials
Exercise Clothing (Sneakers, Sweats)
Notebook & Folder or Binder with Loose leaf paper
Attendance Policy
Attendance is a MUST for this class. Students who miss more than (three?) classes in the form
of unexcused class absences. Excused absences are for LEGITIMATE excuses only. Skipping
class because you are too tired or your assignments are not completed are not one of them.
Class Topics & Readings
All readings are available in the provided links & will be on Facebook group
Week 1: Introduction, Course overview, Expectations, Why is exercise, health & nutrition
important for your everyday life?
Date: Jan. 20, 2014
-What is IDEAS?
-Why is physical activity, health and nutrition important? This will be a full class discussion,
what do you already know? What would you like to learn more about and focus on?
Assignment Due Jan. 27:
Week 2: Anatomy & Physiology of the Muscular System
Date: Jan. 27, 2014
Assignments Due Today:
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Physical Assignment #1 Logged
In Class:
-Talk about the Myology of the Human body how they break and rebuild
-Provide a handout with all muscles labeled Anterior & Posterior
-Talk about why knowing your muscles and the different parts of the muscles are important to
know
Assignment Due Feb. 3:

Week 3: Mobility (Warming Up/Stretching)
Date: Feb. 3, 2014
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Writing Assignment:TBD
In Class:
Myofascial Release
What is dynamic Stretching? When is it used? Why is it important?
What is Static Stretching? When is it used? Why is it important?
Go over techniques for both
Handout of stretches of both kinds
Week 4: Training Techniques
Date: Feb. 10, 2014
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Physical Assignment #3
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Written Assignment: TBD
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Study Stretching/Warm Up Techniques
In Class:
-Differences between different training styles and its effects on the body
-What do you already know?
-Hypertrophy
-Definition/Endurance
-Strength
-Power
-Speed
-Aerobic Training
-Anaerobic Training
Week 5: -Dieting Techniques, Lifting Techniques Day #1
Date Feb 17, 2014
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Written Assignment: 1.) What Dietary Supplements are you curious about?
2.)Find an Interesting article or study about a finding with a given dietary supplement or drug.
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Study the muscles of the Leg and Hip regions
In Class:

Review Anatomy of the Leg
-Talk about Dieting within Training (What do I need to eat for success? Vegetarian, Paleo,
Pescetarian, Vegan, etc.)
-Weight Room Lessons begin Week #1
-Quadriceps
-Hamstrings
-Gastrocnemius
-Gluteus Maximus
-Gluteus Medius
-Abductors
-Adductors
Week 6: Guest Speaker-John Leahy (director of the sports department) Dietary
Supplements Talk, Lifting Techniques for Arm Muscles
Date: Feb 24, 2014
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→
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Study the muscles of the Arm
In Class:
-Go Over & Talk about: Creatine, Testosterone Boosters, Steroids, Masking Agents, Alcohol,
Drugs, Doping, Performance Enhancing Drugs, Nitric Oxide Supplements, and any other
popular substances/dietary supplements that the class may find interesting and their effects
on the human body
-Weight Room Lessons Week #2
-Shoulders
-Triceps
-Biceps
Assignment Due March 3:
Week 7: Common Sports Injury Prevention/Rehabilitation, Lifting Techniques for Core
Muscles
Date: March 3, 2014
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→
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Study the muscles of the Core Area
In Class:

Talk about common sports injuries
-Knee injuries Such as ACL, MCL, Meniscus Tear
-Shoulder injuries Rotator Cuff, Labrum Tears
-Tendinitis
-Abdominals
-Obliques
-Lower Back/Erector Spinae
Week 9: Lifting Techniques for Back Muscles
Date: March 17, 2014
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→
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Study the muscles of the Back
-Latissimus Dorsi
-Trapezius
-Rhomboids
-Lower Back
Week 10: Guest Speaker Bryce Boratko (Co-Owner & Trainer/Coach at Fulcrum Athletics
In Attleboro, MA)
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Written Assignment: 1.) provided reading on Olympic Weightlifting
2.) Provided reading On Crossfit
In Class:
-Olympic Weightlifting
-Crossfit
-Bryce Boratko (Co-Owner of Fulcrum Athletics) (Matt’s Crossfit/Weightlifting
Coach/Internship Advisor) is willing to come in to talk about weightlifting and also about
crossfit (I think we should probably just stick to Bryce on this Day)

Week 11: Guest Speaker Kevin Diamond (Entrepreneur/Stonehill Graduate 2013 How
Exercise & Health is Important To Him And How It Affects His Everyday Living Even In A
Busy Schedule). How To Write Your Programming Talk #1 The Training Regimen,
Individual Reflections on Findings/Roadblocks
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Written Assignment: First Draft of Individual Programs
In Class:
-How can what we have learned about training be applied to us individually?
-How can we make it in such a way that we will be able to fit it in day to day?
Assignment Due April 7:
Week 12: How To Write Your Own Programming Talk #2 The Nutrition/Well-Being
Regimen, Challenges Being Faced When Challenging yourself enough/too much or too
little in your own program
Date: April 7, 2014
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Written Assignment: Second Draft Of Individual Programs
In Class:
-How can what we have learned about Nutrition/Dieting/Dietary Supplements be applied to us
individually?
-How can we make it in such a way that we will be able to stick to it day to day?
Final Assignment Due April 14:
Week 13: Final Wrap Up, Final Programming Talk
Date: April 14, 2014
Assignment Due Today:
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Written Assignment: Final Draft Of Individual Programs
In Class:
-Share Training Plans within the group
-Reflect On Findings
-How could this improve your life from this point forward?
Week 14: Final Presentations

Date: April 22, 2014

Syllabus In Progress
IDEAS: Daily Exercise & Health Syllabus
Lesson Ideas
-Why is exercise, health and nutrition important?
-Common Sports Injuries, How To Fix/How to Prevent
-Differences between different training styles and its effects on the body (Hypertrophy,
Definition/Endurance, Strength, Power, Speed)
-Creatine, Testosterone Boosters, Steroids, Masking Agents, Alcohol, Drugs, Doping,
Performance Enhancing Drugs, Nitric Oxide Supplements, and any other popular
substances/dietary supplements that the class may find interesting and their effects on the
human body
-Lifting Techniques for different body parts
-Talk on Olympic Weightlifting (Katie Polakowski may be willing to come in and be a guest
speaker about Olympic Weightlifting (Her father trained an Olympian for Weightlifting) and
how it is useful (Bryce Boratko is willing to come in for weightlifting and also for crossfit.)
-Stretching Techniques
-The Anatomy of the Muscle/ How it breaks/rebuilds
-Anaerobic Training vs. Aerobic Training
-How to write one’s own programming
Course Facilitation Ideas
-Bring class to Weight Room and various places where to workout and go through certain
exercises
-Go through Interesting Facts found through the past week
-Discussions/Presentations
-Integrate Videos about exercise form/various kinds of exercise,
Assignment Ideas
-Have each member in the class come in with an interesting fact about exercise they found
through a verifiable source and that can help start off the class discussions and also
potentially spark some subject Ideas to cover in the course
-Exercise Assignments
-Self Programming Assignments

Have each student make a presentation about a given category that pertains to exercise,
health, nutrition etc.
-Log Exercise Pattern
Addition
Lesson Ideas:
Sounds like everything we discussed so I have nothing to change. At this point we can start
doing research on these topics and find effective links to include. If you want we can split up the
lesson ideas or topics, do the research and highlight major ideas to focus on during class
discussions. We can even include discussions questions to save us some time later.
Olympic lifting- since we are planning on talking about Olympic lifting, we should also include
crossfit and how the two differentiate. (I Agree)
-Teach/discuss the two separately and talk about how they relate and differentiate.
-This way we can also bring in a CrossFit expert. Potentially someone from your gym? -
Supervisor from your internship? If not I can always work on bringing someone in from Reebok.
(I will check and ask my supervisor but i will need to know dates before i ask him, his specialty is
crossfit and olympic lifting and has a degree in cooking for nutrition)
(Question: Do we have a budget for this class to bring people in?)
You know what? My guess is no, but that’s a great question for Chris! Do you want me to ask or
you? doesn’t matter when is the next meeting?
Weather/Seasonal effects:
-I did research on this so I should have the link somewhere (Cool)
Course Facilitation Ideas:
Talking about weight rooms visits, certain exercises, and exercise assignments I was thinking
we begin with the physical aspect of the class. That way we can discuss workout techniques,
forms, stretching and running (breathing) techniques; all which avoids injuries in the gym. (True)
Things to do to not become a "wounded warrior" (people who go hard in the gym or on a run
rather than gradually working their way into it, and getting early injury) I learned this term from
my PR professor. (Ill Look Forward To That)
This way we can introduce long term assignments
-Weekly runs (How about weekly cardio assignments instead to make it more flexible or for
those who have a preference and we taylor the assignment to them specifically?)
Cardio assignments sounds good- that gives them more options and still aligns with our goal
(Cardio)
-Weekly workouts (keep track of improvements, reps and sets) etc. (Yes)
The first week according to Chris' email is about the introduction of the program: The purpose of
the democratic education and specific content of the course (the syllabus)
Before this process who can play a couple ice breaker games to get everyone to get familiar with
each other and get comfortable.

After talking about syllabus, we can probably then wrap up the class with discussing class
expectations, creating a safe space, respect for other students, instructors. Listening to others
when they speak and respecting other's opinions. Creating a comfortable learning environment.
Then finally give them time to elaborate on individual goals on a piece of paper, share with the
class and we can also come up with class goals and write it down on the broad and document it
of course.
After going over the ground rules on the first week, we can then start discussing the physical
aspect of the class. That way they have the knowledge to start doing stuff on their own as soon
as possible. And they can start to apply what they are learning as soon as possible.
Focus on the physical aspect for the next 2 weeks then start going more into the intellectual
stuff. That way things will start making sense or click. Rather than learning something and not
knowing how it relates to the real world or exercising, you know what I mean? (Yea i got you,
some stuff Will be necessary right away however from a nutritional/recovery standpoint with
regards to exercise)
Assignment Ideas:
Interesting facts could also relate to their personal growth. What are they observing about
themselves, any patterns, etc. (I like it)
Recourses:
Introduce them to lots of other resources on campus:
Personal training is available if needed (Leahy Contact) (Well you and I are 2 of the 3 personal
trainers there anyway)
Group exercise classes on campus and the different options (Susan contact)
• Encourage guys to sign up because it is not for women alone.

• Encourage girls to use free weight machines/community gym because it's not for
guys alone.

• (Very true)

Misconceptions:
-Another discussion-
I also got a chance to read through the DEM Tex-Tips for course design & First Day to Final
Grade articles. I highlighted some great tips that will help us through the syllabus and overall
structure of the class.
At some point this week I'll put them together and let you take a look at it.
So far so good though! We are making great progress!
More update:
Filling in these questions/ topics using the discussion above should be the next step to
the official syllabus:
DEM Tex: Syllabus Format
Stages of Backward Design
Stage 1: Important topic or content
Why is it important/Big ideas in the course?

Reason exercise, health and nutrition is important
-Differences between different training styles and its effects on the body (Hypertrophy,
Definition/Endurance, Strength, Power, Speed)
-Anaerobic vs. Aerobic Training
-Olympic Weightlifting vs. CrossFit (Bryce Boratko is officially on board!) may be willing to
come in and be a guest speaker about Olympic Weightlifting (Her father trained an Olympian
for Weightlifting)
-Creatine, Testosterone Boosters, Steroids, Masking Agents, Alcohol, Drugs, Doping,
Performance Enhancing Drugs, Nitric Oxide Supplements, and any other popular
substances/dietary supplements that the class may find interesting and their effects on the
human body
-The Anatomy of the Muscle/ How it breaks/rebuilds (Relevant/popular muscles)
How to write one’s own programming
Stage 2: Part 1- Established Goals/Content Standards:
What do we want students to understand about big ideas?
-Context:
Stage 2: Part 2- Important Skills or Process:
What will students need to know to effectively apply this skill?
Reason exercise, health and nutrition is important
-Anaerobic vs. Aerobic Training
-Olympic Weightlifting vs. CrossFit
How to write one’s own programming
What will we need to see to know that students understand the concepts?
Skills:
-Homework assignments (Should be both written and physical)
-They are using techniques we are teaching (Before we teach technique you and I need to meet
to go over ourselves which techniques to teach because we have slightly different backgrounds
for example, a squat)
Right! It’s important that we are on the same page
-Self Programming Assignments (Progress)

Have each student make a presentation about a given category that pertains to exercise,
-Log Exercise Patterns
-Discussions and participation
Stage 2: Part 3- Activities, Appropriate Exercise:
Assignments/Tasks that demonstrates understanding:
How assignment help students apply class concepts:
-Bring class to Weight Room and various places where to workout and go through certain
exercises
-Go through Interesting Facts found through the past week
-Discussions/Presentations
-Integrate Videos about exercise form/various kinds of exercise
-Have each member in the class come in with an interesting fact about exercise they found
through a verifiable source and that can help start off the class discussions and also
potentially spark some subject Ideas to cover in the course
-Self Programming Assignments
-Have each student make a presentation about a given category that pertains to exercise,
-Log Exercise Patterns
Misconceptions:
Stage 3: Key Text or Resources:
Why students are reading this text & using the resources?
What big ideas will students understand as a result of the reading?
Personal training is available if needed (Leahy Contact) (Well you and I are 2 of the 3 personal
trainers there anyway)
Group exercise classes on campus and the different options (Susan contact)
• Encourage guys to sign up because it is not for women alone.

• Encourage girls to use free weight machines/community gym because it's not for
guys alone.

• (Very true)

Relevant tips:
Learning Objectives (3-5):
Clarify learning structure:
Why we addressed certain topics before others
Specify the readings by authors & editions:
Explain when reading is expected to be done (easily accessed-link or hard copies)

Discuss course policies (class attendance & turning in assignments) (This is extremely
necessary because I don’t want people to think of this class as a freebie because there are
many people who really want to be there. I think this will help avoid anyone from slacking)
Absolutely
Students feed back midway through the semester
Provide a course calendar or schedule
-When readings and assignments are due, page numbers for reading, chapter and section
numbers
Out of class learning: How students will use assignments and reading to improve critical thinking
skills & how students can apply course concepts to their lives
Running Discussion
Class Arrangement
• Formed circle- keeps students engaged

Starting Discussion
• Inform students of the topic & expectations

• Give students time to think or to generate thoughts before discussing

• Get everyone involved

Free Writing
• Helps them formulate their ideas before beginning discussion.

• Have them get out a piece of paper, give them a question and five minutes to
answer it

• Tell them we aren't collecting it, just want to see their pens moving for 5 minutes

• Call on students or ask students to volunteer

Make a list
• Ask questions a generate a list on the board or on a piece of paper

• What is each of you looking to take away from this class/experience? (Specific
goals) I like this

• Why are you taking the class? (Interest or credit, or both)- Answer honestly I like
this also

Pair and Share
• A way to get students talking to each other & moving into group discussion

• Put students into pairs and give them a question or a task

• We can either assign the same question to each pair or different questions and
have them share with the rest of the class their findings

Small Group Activities
• Split class into two different groups

• Figure out ahead of time how we are going to split the groups

Facilitating Discussion (Some Do's & Don’ts )
• Don't embarrass a student for any comment

• Take all comments seriously

• Don't let discussion get stuck

• Don't let students stray too far from your goals for the class (stay on topic)

• Don't put quite students on the spot by calling on them

• Call on quiet students after free writing- they already have something prepared

Wrap up discussion
• Think of closing statement ahead of time

What if we add some small lecture portion into our class focusing on what people want to learn
on a given day?
We should also have a presenter/special guest section somewhere in the syllabus when we
actually begin writing the actual dates.

Class Weekly Outline
Week 1:
Types of physical activity & why is it Important:
Aerobic activities- increases heart rate (cardio)
Moderate activities
Vigorous activities
Muscle-Strengthening activities- push-ups and lifting
Bone-Strengthening activities- Jumping
Balance & Stretching activities- enhance physical stability & flexibility
Article to read about basic nutrition:
http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf
http://www.choosemyplate.gov/food-groups/protein-foods.html (protein food)
Physical Activity:
http://www.choosemyplate.gov/physical-activity/why.html
http://www.choosemyplate.gov/printpages/PhysicalActivity/physical-activity.what.pdf
Why is it Important:
http://www.choosemyplate.gov/printpages/PhysicalActivity/physical-activity.why.pdf
How much is needed:
http://www.choosemyplate.gov/printpages/PhysicalActivity/physical-activity.amount.pdf

Inclass (For Instructors)
8:00-8:15- Pass out note cards
Instructions:
On note card write,:Name, Class Year, Major, Why you chose to take the class, what you want to take away from
class(goals/objectives)
Give them 10mins
8:15-8:30 - Instructor Introduction
Name
Class Year
Major/Minor
Current & past experiences with exercise & training
Goals for class
8:30-9:00- Student Introduction
9:00-9:10- 5minutes break
9:10-9:30- Resume Review (Pass out to students)
Hard copies for assignments will be passed out & links on Facebook
Come dressed in athletic clothes & appropriate shoes on Gym days (class participation is important)
9:30-9:40- What is IDEAS
Quick discussion
9:40-9:55- Quick discussion (have someone read)
Why is physical activity, health and nutrition important?
Question 1: What do you already know? (2-people)
Question 2: What would you like to learn more about and focus on?( 2-other people)
9:55-10:00-Discussion continues next class
Assignment: links will be on Facebook
Nutrition & Food groups
Types of physical activities & more
Week 2:
Protein Synthesis Vs. Protein Breakdown

http://www.youtube.com/watch?v=zLJuzcN5EW0
Skeletal Muscle Structure:
http://www.youtube.com/watch?v=XoP1diaXVCI
Skeletal Muscles Labeled Diagram (DIfferent From In Class Handout)
http://4.bp.blogspot.com/-yxhPxJEoN6g/TlXIO1SDD5I/AAAAAAAAA-
A/K5wiGvsbp8g/s1600/Diagram_of_Muscular_System.jpg
Week 3: Mobility
Fun Fact:
Mobility decreases after the age of 12
Good mobility is the ability to achieve proper form without undue effort, allowing muscles to move through their full
range of motion to best apply force to a movement.
Factors Influence Flexibility
Genetic bone structure
Tight or loose ligament
Stress & muscle tension
Injuries
Age
Pregnancy
Cold temperature
Active Stretching (also known as unassisted stretching)
When a person does a stretch by himself by contracting the opposite muscles in order to lengthen the target
muscle.
Passive Stretching (also called assisted stretching)
When the muscles are stretched by either another person or a machine.
Proprioceptive Neuromuscular Facilitation (PNF)

a way of stretching that uses the muscles’ response to lengthening and tightness. When contracting a muscle
very tightly, the Golgi tendon organs will relax the muscle. The muscle can be moved into a new position.
Three Common version of PNF:
Hold-relax (HR) involves a helper holding the part that is to be stretched while the person pushes or pulls against
the other person without moving the joint. The muscle will then relax and the helper can reposition the body part.
Contract-relax (CR) involves the helper holding the muscle, and the person moving the joint in opposition to the
helper. Once the muscle is relaxed the part can be moved into the new position.
Contract-relax, antagonist-contract (CRAC) involves tightening the muscle then relaxing it and tightening the
opposing muscle, which will move the original muscle to a new position.
Myofascial Release:
Can be performed using foam roller, PVC pipe, quadballer, baseball, lacrosse ball, wine bottle etc. This form of self
massage helps to break up trigger points (knots), and smooth tight fascia (connective tissue that surrounds our
muscle) while increasing blood flow and circulation to the soft tissues. And re-aligns the muscle so it grows back
correctly and more effectively.
Dynamic Stretching:
Involves performing dynamic movements in order to produce full range of motion in the joint. Dynamic stretching
should be done prior to intense exercise to warm up tissues and increase ROM in the joints.
Example: Leg swings, high knees, spider man stretch, walking quad stretch, bear crawls, samson stretch, duck
walks etc.
Static Stretching:
Refers to holding a stretch in order to produce a desired change in the length of the muscle. The longer the stretch
is held, the greater the change. (15-30seconds- quiz question)
Ballistic Stretching:
A fast moving stretching, in which the person bounces into the stretch. It is not recommended for most people
because it can activate myotatic reflex, leading to tighter muscles and more injuries.
Class Outline:
8-8:30-Sexual Assault Discussion
8:30-9-Fact of the day

9-9:10- Quick Break
Fact of the week
Fitness Tips-Youtube
Stretching Exercise (Choose a couple people)
Quiz questions:
On average, how long are you suppose to hold a static stretch for? (15-30seconds)
Which of the types of stretches is consider the safest? (static stretching)
What type of stretch could be consider active? (Active = Static Stretching)
What is your 6th sense? (Proprioception)
Sources/Videos
Mobility
http://sbsphysicaleducation.homestead.com/flexibility_robbins2_sample_ch03.pdf
http://www.youtube.com/watch?v=5-yejswzJto
Passive stretching (PNF)
http://www.youtube.com/watch?v=HpatAJI0-pU
Dynamic Stretching
http://www.youtube.com/watch?v=pZolGpjfjIc
Static Stretching
http://www.youtube.com/watch?v=b2q_0qQcBZw
Ballistic Stretching
http://www.youtube.com/watch?v=0zhHwv34Qvo
Week 4: Training Techniques
Class Outline

8-8:15
Quick motivational video to start the night (Eric Thomas) The one I have is 15 minutes but it is really worth it so
thatll be perfect http://www.youtube.com/watch?v=CDFC16ptx-0
8:15-8:30- Fun facts & Pass along workout log from this week
8:45-9-critique on workout log from last week
9-9:05-Quick bathroom break
9:10-9:50- Class Discussion
Matt’s definitions
Hypertrophy
Definition/Endurance
Strength
Speed
Aerobic & Anaerobic Training
Great transition to specific techniques listed below
American College of Sports Medicine (Acsm) Guidelines
Duration & Frequency (ACSM Guidelines)
Progression
Improving Efficiency
Warmup & Cool Down
Types of Training (Videos)
Continuous Training
Interval Training
Fartlek Training
Super Circuit Training
Cross-Training
Muscular Fitness & it’s advantages
Muscle Training Plan (Sets, Reps, & Intensity)
Concept of progression & speed
Exercise Types
Overcoming Plateau
Systems of training (some example videos)

Pyramid,
Super-slow
The cheat system
Pre-exhaustion
Priority training
Split Routine
Blitz System
Circuit Training
Super Circuit
Partial repetitions (“burn system”)
Force Reps etc.
Weight Training
Resistance Training Equipment
Workout Log
http://www.nowloss.com/How-to-keep-a-training-log.htm
Class Notes:
Closed Vs. Open kinetic Chain
Closed Kinetic chain (CKC)- feet & hands generally on the floor
Open Kinetic chain (OKC)
Isolation- type exercise
Feet or hands are not connected to a fixed resistance
Muscle Soreness
Acute muscle soreness- happens while person is working & continues right after the activity is stopped.
Lactate acid builds up within the muscle in the absence of oxygen, and the muscle may become temporarily
inflamed.
Delay onset muscle soreness (DOMS)-occurs 24-48hrs post-exercise

Reasons are not known but theories include damage done to the muscles during the workout & swelling due to
increased immune response.
Common Problems
Many Beginners
May have a difficult time balancing & doing activities which require a powerful torso to keep the body still
May find it difficult to determine which muscles to contract to move in new ways
May work too hard, results in becoming more sore and possibly quitting the program
May not recognize the difference between expected muscle soreness and the pain of injury
Over Training Symptoms
Decline is physical performance
loss of muscle strength
Decreased appetite
Nausea
Muscle tenderness etc.
Training Types : How are you training your muscles and for what purpose?
Defining the following Muscle Hypertrophy, Endurance, Strength/Power, Speed, Aerobic Training,Anaerobic?
Losing weight, what cuts fat? What gains fat? What sport are you training for and what is the best type of training
for that? Why would you want to train in more than one category?
-Differences between different training styles and its effects on the body
-What do you already know?
-Hypertrophy- Breaks down into Myofibrillar vs. Sarcoplasmic
Sarcoplasmic Hypertrophy- The focus on increasing the actual size of the muscle (Fad Muscle)
Myofibrillar Hypertrophy- Focuses on the strength of the muscle more rather than the actual growth of the muscle
(Practical Use Muscle)
-Strength Training- Combines both Myofirbillar and Sarcoplasmic Hypertrophy (1-6 Repetitions) this is like a Power
Lifter, Olympic Lifter or other Strength based Athletes, This is a focus on Power/Speed/Strength
-Several Repetitions like 8-12 focus on Sarcoplasmic Hypertrophy like Bodybuilders

Endurance Training focuses on around 12 or more repetitions which is another example of mainly Sarcoplasmic
Hypertrophy Athletes like Track Runners, Basketball Players etc.
-Endurance training- is the fastest way to cut fat and to define the muscles. Helps to make the difference between
someone who is “strong and bulky” and someone who is “strong and ripped”.
-Aerobic Training- This is your “Cardio” A form of exercise that is relatively low intensity but is carried out over a
longer period of time. Refers to the intense amount of oxygen used while exercising. (Distance
Running/Cycling/Swimming/Walking)
-Anaerobic Training- Exercise that of which is intense enough to trigger lactic acid formation. Promotes
Strength/Speed/Power for NON endurance athletes. In a form Body Builders do this as well for muscle mass
building. This can be defined as exercise essentially anywhere from seconds up to around two minutes. Past two
minutes at an intense rate becomes aerobic. (Sprinting/Olympic Lifters/Powerlifters)
-Running Techniques- Sprinting vs. Distance Running- The breakdown of the aerobic vs. the anaerobic exercising
between the two
Week 5: Dieting Techniques
Class Notes: Dieting Techniques
- “Abs are made in the kitchen”
40% in the Gym
60% in the kitchen
Basal Metabolic Rate (BMR) & Activity Factor: The Basal Metabolic Rate (BMR) is an equation that is used in order
to determine how much energy one typically uses in a given day based on their Height, Weight, and Age. The
product of the Basal Metabolic Rate equation is then multiplied with a number called the Activity Factor. The
Activity Factor is what measures the amount of activity a person has in a given day. Therefore, when combining
both the product of your BMR and the correct Activity Factor number together, you can determine your healthy
targeted calorie intake for a given day.
Basal Metabolic Rate Equation for Men:
BMR=66+(6.23xWeight(lbs.)+(12.7xHeight(in.))-(6.8xAge(years))
Basal Metabolic Rate Equation for Women:

BMR=655+(4.35xWeight(lbs.))+(4.7xHeight(in.))-(4.7xAge(years))
-Talk about Dieting within Training (What do I need to eat for success? Vegetarian, Paleo, Pescetarian, Vegan,
etc.)
Vegetarian- Eats Anything except Meat
Flexitarian- Eats virtually anything but makes a conscious effort to not eat a Lot of meat
Pescitarian- Eats Anything Except Mean but eats Fish.
Paleo- Eats No Processed Foods, No Soy, No Dairy, No Carbohydrates, primarily Meat, Organic Fruits
Vegetables, Nuts, Berries Etc.
Vegan- Eats Anything Natural, therefore NO Animal Product Of Any Sort including small easy to miss ingredients
like gelatin.
Goals:
To Lose Weight (AKA Cut Fat but not lose muscle)- Balanced diet. Focus on consisting of a lot A LOT of fruits and
vegetables. Lean meats only. Drinking plenty of water to stay completely hydrated. This means eating less than
your current BMRxActivity factor in order to cut over eating or cut out any extra calories that may be current in
your diet.
To Gain Weight (Muscle/Strength)- Focus on when you eat and how much. Eat lean meats, but more than you
would if you were trying to lose weight. Remember if you are trying to gain, you need to put in more calories than
your BMRxActivity Factor in order to allow your body the correct caloric nutrient amount.
To Maintain Weight- Focus on Eating your correct BMRx Activity Factor. This will ensure you do not lose or gain
weight as long as your food sources are clean and as natural as possible!! Ice cream to cover those last 500
calories WILL NOT CUT IT!!
Things to remember- Fast Food is Fast Fat. Processed foods are ALMOST anyting in a package. Organic is much
safer and much better for you than GMO foods which contain pesticides which can actually be BAD for your
health. Free range eggs, meats, grass fed etc. are always your best bet. Fat Is not BAD. Polyunsaturated fat,
Monounsaturated fat and a very small amount of saturated fat are good for you. Trans fat or a lot of saturated
fats... GET RID OF THEM. Eat Healthier, Live Happier. (Literally the better you eat the better your mood is, this is
scientifically proven!)
Class Outline
8-8:15- Facts of the week/Fun fact
8:15-8:30-quick assignment review

New Assignment- Get workout log if you don’t already have one & bring to class with progress written in it.
8:30-9:00- Quick dieting technique discussion
BMR Discussion
(We can do BMI another week)
9-9:10-Intro to the gym (instructions)
9:15-9:30-Gym
Exercises (Video & handouts)
Locations
Instructions (form, spotting & search)
Have someone demonstrate(& we give feedback/fix problems)
9:45-10- Let them off to experiment
We monitor forms and spotting
I have good videos and handouts for the squats and I have a good video for the deadlift and its variants. You can
see below the links I have.
Olympic Back Squat & Mobility: http://www.youtube.com/watch?v=wYMqN6vveB0
Olympic Back & Front Squat: http://www.youtube.com/watch?v=lt9otTWuaOQ
Breathing Technique: http://www.youtube.com/watch?v=PJX1CyjbMic
Olympic Back Squats at Full Speed: http://www.youtube.com/watch?v=WJnZz9FfS1g
High Hip Deadlift, Low Hip Deadlift, Sumo Deadlift, Romanian Deadlift:
http://www.youtube.com/watch?v=2rKvoLu5Isk
Homework:
1.) What Dietary Supplements are you curious about?
2.)Find an Interesting article or study about a finding with a given dietary supplement or drug.
3.) Continue Log But Now Incorporate weight training learned today.
Gym Time

Please follow gym rules
CLEAN UP YOUR WEIGHTS!!!
Week 6: Class Notes
Date: Feb 24, 2014
Study the muscles of the Arm
In Class: Dietary Supplements & Lifting Techniques for Arm Muscles
Creatine- Allows the body to produce energy rapidly. Weight gainer. Initially is H2O but then gains are made in a
muscle fashion. Some suggest that it can effect the kidneys, cause dehydration. Best to take and break down in
Powder form.
Testosterone Boosters- Improve sex drive, muscle gains, fat loss BUT: can cause oily skin and acne, enlarged
breasts (not in a good way), Testicular Atrophy, Sleep Apnea, Trouble Urinating, Fluid Retention, Mood Swings,
Elevated levels of Red Blood Cells (Prone to Heart Disease), Prostate Cancer.
Steroids- Increase protein in cells, Growth of vocal cords, testes, body hair
Long term: Harmful Cholesterol Level Changes, Acne, High Blood Pressure, Liver Damage, Dangerous Heart
changes in the Left Ventricle, Hormone Imbalances, Testicular Atrophy.
Masking Agents- Most Commonly Diuretics- Increase amount of H2O leaving the body to dilute the urine to
prevent test detection of a substance such as anabolic steroids.
Alcohol- Inhibits testosterone secretion, Cause cell damage, Oxidation in your body,
Street Drugs-...
Doping- The use of an illegal performance enhancing Drug
Blood Doping- Tiger Woods
Improving athletic performance by artificially boosting the blood's ability to bring more oxygen to muscles.
The three types of blood doping are:
blood transfusions
injections of erythropoietin (EPO)
injections of synthetic oxygen carriers
Nitric Oxide Supplements- Increase Blood Vessel Dilation which allows for greater blood flow which creates
greater performance and endurance/

Caffeine-Has ergogenic effects (the enhancement of physical performance) Abstaining from caffeine at least 7
days before use will give the greatest chance of optimizing the ergogenic effect. Too Much can cause Dehydration
which results in tightened muscles! (Can you say Muscle Pull?!?)
Human Growth hormones (GH, HGH)- Cause Growth of muscles through many different chemical formations and
reactions in the body but include Side effects: Pituitary Tumor, Joint Swelling, Joint Pain,Carpal Tunnel Syndrome,
increased risk of diabetes
-Shoulders
-Triceps
-Biceps
-Forearms
Class Outline
8-8:45- John Leahy
8:45-9:00- Fun Facts
9-9:30- Dietary Supplement talk
9:35-10- Gym
Week 7: Common Injuries
Inflammation & Repair
Acute stage- after being injured the area is painful & swell, get red, and hot (stiff)
4-6days
Subacute (repair & healing) stage- about a week after injury the damage begin to fix & new tissues are made
14-21days
Chronic (maturation & remodeling) stage- a few weeks after injury- injury is mostly healed
Treating Injuries
RICE Method- Rest, Ice, Compression, & Elevation
Cold is applied up to 20-30mins every 2 hours
Too much heat may cause swelling
Massage
Physical therapy

Too much, too soon
#1 cause of injury
#1 cause of drop-out
*make sure area is safe & clear of weights or plates
Types of Injuries
Rotator cuff tendinitis
Zones of shoulder movement
Bench- stay parallel
Anything back = red zone
Protect Shoulders
Minimize time in the red zone
Avoid behind the neck lat pull downs
Avoid excessive ROM in bench Presses, flys & pec-decs
Keep upright row at 90degrees
Exercises appropriate for Tennis Elbow
Minimize rep & forceful wrist extension & flexion
Strengthening
Low Back pain
80% adults
once ligaments stretch they don't go back
Forward head posture
Body awareness
Proper body mechanics (spine in neutral position)
Exercise Hazards for back
IT Band (Iliotibial Band) Tendinitis- on the side of the hips
Periformis syndrome- hip flexors
Protect Knees
Squat
Stretch hams, squads calf
Gastrocnemius- avoid too much uphill running

Knee Joint Anatomy
Shoulder Joint Anatomy
Elbow Joint Anatomy
Wrist Joint Anatomy
Ankle Joint Anatomy
Hip Joint AnatomyS
Spinal Joint Anatomy
Abdominals & Obliques
Day 1
Abs: 3x’s (10sec rest B/W reps)
Flutter Kicks (4 count-20X)
Atomic Sit-ups (V-Ups) (10X)
Leg raises 10X (90 degrees, 3sec count down)
Oblique Variation (plank & side to side)
Day 2
Abs: The X-Factor 5:00mins
Mountain Climbers -30sec
Hold Push-up position -30sec
Crunches -30sec
1:00 Break
1X
Front Planks -45sec 1:00
Side Planks Right & Left -45sec 1:00
Day 3
Abs: Insanity

C-Sit Series (15-30sec)
Twist (keep core tight)
Twist with knee
A-Frame AB Twist
A-Frame With Knees
Hold Center
Single Leg Raises (switch)
Both Legs
High Plank Position
HP Alternate Knees (Fast)
Low Plank Position
Low & High Plank Ab Tuck
Class Outline:
8-8:15- Facts of the week (questions)
-Home work
8:30-9- Review Class notes and discuss
9-9:15- Go over exercise for GYM
Lower lower back/Erector Spinae (Dead Lift & GHD)
Abs & Obliques (My standard Ab Workout)
Week 8: Class Outline
-Attendance (Excel Spread sheet)
Spring break fun? (Anyone worked out? Stayed active?)
-Facts of the week
-Homework
-Talk about what is coming up ahead for the class and the rest of the semester
Only received one semester goal from Leanne (have them all due next week!)
Final project- full workout plan using all resources from semester (warmups, Workouts, Cool down etc. Must
include all aspect of training-not just cardio or straight weight training)
Weight Room Activities

Why are chest muscles important?
Bench Press (proper forms/alternative for someone with bad back)
Leg elevated
Do not curl spine- not great
Don’t bounce weight on chest! Deadly!
Benching for Max (1 reps or 2?) vs. Reps (6-8reps)
Push Ups (proper form-traditional(elbows out.) vs. proper (elbow in))
Incline Vs. Decline
Dumbbell Fly
Cable Cross Over
Why are back muscles important?
Back Muscles
Trapezius/ latissimus dorsi/ rhomboids/erector spinae/rear deltoids
Shoulder shrugs (DO NOT ROTATE SHOULDERS!!!!!!)
Lat Pull Down (forward only)
Bent Over Row
Lat Pull Over
Rob Roy Pushups (rhomboids)
Push-Up Contest (1min)
Workout actively!
Week 9: Class Outline
-Attendance/Collect Homework
-Fun Facts
-Introduce Bryce Boratko and start discussion…
-Ask Bryce to tell us about his background
-His career as an athlete and as a coach/Gym owner.
-What inspired him to become a CrossFit and Olympic Weightlifting Coach?
-What improvements has he noticed in his own clients through CrossFit and Olympic Weightlifting?
-Talk about the article, what did you learn?

What did you like? What questions do you have?
-What are the benefits of Olympic Weightlifting?
-Increased Kinesthetic Awareness/Proprioception
-Increased Bone Density-why is this important?
-Increased Speed, power, strength and mobility especially in the hips and shoulders
-What system in the body besides the muscular system, is most greatly trained in Olympic Weightlifting?
-The Nervous system, why?
-What are the main lifts in Olympic Weightlifting?
-Snatch
-Clean
-Jerk
What are some Variants?
-Full Depth Front and Back Squat
-Push Press
-Snatch Balance
-Snatch or Clean Pulls
-Deadlifts
-Weightroom Lessons
-Coach Bryce explains while Matt demonstrates
-Snatch/Power Snatch
-Clean/Power Clean
-Split Jerk/Power Jerk
-Push Press
-Snatch Pull
-Clean Pull
-Snatch Balance
-Everyone participates in WOD (Workout of the Day)
-For Time:
For 5 Rounds
-10 Burpees
-10 Air Squats

The rest of the time work on Olympic Weightlifting Technique or anything else we have learned thus far to further
your concentration.
Week 10: How to Write Your Own Programming
8:15-8:30- Facts of the week
8:30-9:00- Guest Speaker- Kevin Diamond
Questions & Answers
9-9:10- Quick transition break
9:10-9:20- Quick video
https://www.youtube.com/watch?v=Z704BGRZaVk
https://www.youtube.com/watch?v=hZ798VVNQDg
9:20-9:40- Or however long it takes
Programming Talk (Which direction do you want to take this Matt? Want to lead it?)
9:45-10- Quick Feedback from last week’s assignment
What ever else goes
Examples of students’ Final Projects
Links:
Candace
Crocker

https://docs.google.com/document/d/1GAh2XTr7MKTGxxuPoqojRNe-‐CpIPlpojvuAssSiewLM/edit

Griffin
Sullivan

https://docs.google.com/document/d/1hc_U93cU3B8ev292MONQqmOLkc_VhULvSyqPURCRIMY/ed
it

Johnny
Joseph

https://docs.google.com/document/d/1j8Q0AIJI-‐5h0IfnCZrKPuWCWeOjjBjsTKtVKVtfam_U/edit

Kyle
Randall

https://docs.google.com/document/d/19eQMVCoBKTNICh8g2c1s-‐Omzm7H_Lc-‐VvfA03Ng0OgY/edit

Leanne
Macdonald

https://docs.google.com/document/d/1XUCr2_bM6u10zU-‐kWZZn_kcjVvO3Vm3dHZGfx9ykou4/edit

Nick
Murray

https://docs.google.com/document/d/1vN2HSCBUAeCIqS-‐8vnPHeKScyzyUTJ50iHIVFrhm6h0/edit

Patrik
Bergabo

https://docs.google.com/document/d/1zUIso19x3lnBRnsdTYFZMlg8k7O3zoqeHYvLAVJfiG4/edit

Paul
Fazio

https://docs.google.com/document/d/1LjPTPgNM3srkP4X0iIVFNdcN7ekxqt-‐FMcnZ-‐vsbLOw/edit

Tommy

Banks

https://docs.google.com/document/d/1m_yPSUhMAaWmKMJaOwvEF3ggCT-‐
J2goYpTCzYbmAarE/edit

Examples
of
Students’
weekly
assignments

Links

Workout logs & progression overtime
file:///Users/tnoah55/Downloads/image.pdf
Facts of the week articles
file:///Users/tnoah55/Downloads/image%20(2).pdf

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