Protein supplementation: protein in excess of 0.8 grams per kilogram (2.2lbs) of body weight has resulted in no further gains in strength, power, and muscle size. Vitamins & minerals: performance is adversely affected by deficiencies in vitamins and minerals; performance is not improved through supplementation. Vitamins C & E speed recovery from vigorous exercise, but this is best accomplished by including plenty of fruit and vegetables in your diet. Creatine: may enhance performance in short term, high intensity activities like weight training. Creatine monohydrate supplementation promotes faster recovery from high rep/ high intensity exercise-It allows you to perform more work. It is safe to use short term but long term data on it's safety is lacking. Ginseng: theoretically improves physical performance by combating fatigue. Research so far shows no improvement in oxygen utilization, aerobic performance, or exercise recovery. HGH: Has a reputation of building skeletal muscle mass, decreasing fat mass, and shortens the recovery from high intensity exercise. Studies do not support these claims in healthy young physically active subjects, but it did in those over 60. Adult use can cause Acromegaly: thickening of the bones of the brow, jaw, hands, and feet long after the skeletons normal growth has ended. Anabolic-Androgenic steroids: synthetic derivations of testosterone. anabolic (develop muscle mass) androgenic(develop secondary male sexual characteristics) they build muscle mass and strength, and a s a result improve appearance and physical performance. Definitive evidence on the long term effects of steroids are not available, but the potential for long term harm is certainly real. People respond differently to different drugs and most steroids are bought on the black market so most contain additives and contaminants. Effects supported by strong evidence: stunt growth if taken before puberty coronary heart disease low HDL cholesterol sterility, low sperm count liver tumors and liver disease Death Acne Oily thickened skin Male -pattern baldness (in women) + many more | Do Now: Circuit Training Experience Learning Targets: We will discover that using circuit training can enhance a comprehensive workout program I will describe the effectiveness of circuit training. I will be able to list the benefits of circuit training. I will be able to explain how overload can be applied as fitness improves. I will be able to create a circuit workout. I will be able to identify the most important aspects of ergogenic aids. Seed Questions: What are the fitness dimensions that can be developed through circuit training? How many exercises, repetitions, and rest intervals. usually consist of a circuit? What are the four ways overload can be applied to a circuit? What are the benefits of circuit training? What may be limitations of circuit training? What is the most important aspect regarding ergogenic aids? Activity: AM1-AM4-PM3-PM4 OVER THE LINE Description Divide the group into 4’s. This game is a 4 vs 4 situation. One group of 4 is the batting team; the others are the fielding team. Fielding team protect an area (line between two cones) 20m from the batters and 3m deep. Fielders must be on or behind the line of the fielding cones. Batters attempt to hit the ball over the line (linedrive). Ball is lobbed to the batter by one of their teammates. Scoring is similar to softball. Score 1 base for each “linedrive” (4 bases = 1 homerun). Batting team bat until there are 3 outs. Batter is out if the ball is caught or hit outside the cones. The ball cannot be hit above head height. If no 3 outs by the third time through the batting line up, the innings will automatically stop. AM3- FItness Blender Pm1-Get High Activity Closure: Content Connections: Give each participant a numbered card. (1-4) Prompts: 1) The most important aspects of today's topic are...... 2) Why should we do this? 3) What are your ideas about what this looks like? 4) What steps might come next? Participants with the same number gather together to compose a Team Statement to respond to their number prompt. |