Lesson: Teaching Strategy

1. Lesson: Teaching Strategy Presented by: MSHS Candidate Christopher Michael Lim April 11, 2016

2. Teaching Session A 12 Minute Teaching Session to demonstrate a specific instruction for the purpose of developing a Teaching Style.

3. Teaching Strategies The Teaching Strategy is based on learning theory including: Keller’s Motivational Strategies, Bloom’s Cognitive Taxonomy and Gagne’s Events of Instruction.

4. Teaching Script of Learning Lesson Activities will occur with the use of audio, visual as well as kinetic methods of instruction. The Rationale for selecting the various forms of Media is based on Bloom’s Cognitive Taxonomy of Application. The following table is the, (Richlin, L., 2005) to illustrate the plan.

5. Keller’s Motivational Principles “ Squats are the Best Exercise for the Legs!” -Chris Patrick CFT, Founder Living Proof Labs To ensure that the lessons are motivating, Keller’s Attention, Relevance, and Confidence (ARC) principles will be utilized. Eg. Testimonial:

6. Bloom’s Cognitive Taxonomy Based on congruence between objects, activities and assessments Eg. assessments (Analysis & Evaluation) ( Advanced, We will not be doing these today)

7. Gagne’s Events of Instruction Based on Events of Instruction to help sequence activities

8. To ensure that the lessons are motivating, Keller’s Attention, Relevance, and Confidence (ARC) principles will be utilized. Keller’s Motivational Principles Example: “Demonstrate a specific task or instruction for the purpose of developing Individual Teaching Style” Establish Health Relevance: One of the aspects of Social Ecology is Population Health including Adequate Exercise.

9. “for most healthy adults”, the Department of Health and Human Services recommends these exercise guidelines: What is Adequate Exercise? ·Aerobic activity Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity. Strength training Do strength training exercises at least twice a week Fitness Retrieved March 30, 2016, from http://www.mayoclinic.org/healthy- lifestyle/fitness/expert-answers/exercise/faq-20057916 FitCube Tabata- Combination Aerobic & Strength Training

10. Learning Objective “ As a result of participating in the Session, the Participants will be able to Learn and Perform FitCube Tabata Style Body Weight Squats”

11. Learning Objective- ABCD’s “ As a result of participating in the Session (Condition), the Participants (Audience) will Learn (Behavior) and Perform (Degree) FitCube Tabata Style Body Weight Squats”

12. Graduate Level • Advanced curriculum • 6 Students & Lecturer ABCD’s Audience

13. Body • PowerPoint • Lesson: Teaching Strategy • iPhone • FitCube Tabata • Totally Tabata App Materials

14. Stance: • Let your body shift back into your heels • Set your hips back • Keep your knees as far back from your toes as possible • Keep your Chest up and back held in Neutral position or with a slight arch Procedure Prevention & Risk Caveats • Prevent yourself collapsing forward as you perform the Squat • Make sure toes, knees and hips are all in line (as you Squat back, keep a nice line in that direction

15. Procedure: 1. Standing Position, Extend your arms straight out in front of you with your palms down 2. Keep your feet flat on the floor, a little wider than your shoulders. 3. Squat 4. Thrust back up by straightening knees to the 1. position Procedure- BodyWeight Squat http://www.exercisegoals.com/bodyweight-squats.html

16. 10 seconds Warm Up Activity 10 seconds Intense Activity 10 seconds Warm Up Activity (approximately 10 squats) 10 seconds Intense Activity (Approximately 20 squats) Repeat Procedure Timing

17. Free Weight aka Body Weight Squats Bodyweight Squats aka free weight squats are very important to do weighted squats as proper form in body weight squats build strength, flexibility and balance in leg and core muscles. Purpose of Bodyweight squats and its benefits Not many exercises can rival bodyweight squats in terms of building overall lower body strength. By varying your stance you can target different muscles. You can jump front deep squat position to build explosive strength. Add overhead squats to build core muscles too. Stance- The most common and effective stance is with your feet shoulder feet apart. You can point your toes forwards for maximum benefit. If you point your toes outwards, you target vastus medialis muscle of thigh and if you point your toes inwards, you target vastus lateralis muscle more.

18. BodyWeight Squats- Execution Technique Step 1:Stand upright facing forward with your feet shoulder width apart and toes pointing forward.

19. BodyWeight Squats- Execution Technique Step 2:Looking straight ahead, lower your hips as if you are sitting in an imaginary chair. The movement need to start with your hips, followed by bending your knees. At no point should knees go beyond the toe line. For additional balance, you can raise your arms in front of you.

20. BodyWeight Squats- Execution Technique Step 3: Get to a deep squat position, ideally your hamstring or butt muscles in contact with your calf muscles and get a deep stretch at the bottom. Step 4:From this low down position, thrust your hips forward and straighten your knees to get back to top position as if you are about to explode. Keep your chest up, eyes facing forward and arms by your sides.

21. Limitations What to do if you cannot do full squats? Hip flexibilitycan be your concern. Initially you can go as far down as your hip flexibility allows you. Work on your hip stretches. As your hip flexibility improves you can do full squats. But do not replace squats with other second priority exercises. Workout Without Weights Ebook If you want to have the best Body Body you want using Bodyweight Exercises then there is no better expert than Eddie Lomax. He describes excellent Bodyweight Exercises and Workouts in his Wonderful new e-book. Click here to find out more Bodyweight Exercises. Sissy Squats Check out How to do sissy squats here.

22. Variations of BodyWeight Squats Wall Squats In this variation, excellent for beginners who find it difficult to start with hip muscles bending, you stand 2-3 feet in front of a wall, with your back facing the wall. Now lean towards the wall and squat down. Keep your butt, back and shoulder muscles in contact with the wall. You can even fold you hands for better balance. Sumo Squats In this variation, you start the exercise with a very wide stance and your arms in front of you and feet pointed outwards. Lower yourself until your thighs are parallel to the floor. Get back to the starting position by thrusting your hips. In another variation you can even hold a box, book or any sturdy object like dumbbell or kettlebell. Lets call it an advanced bodyweight sumo squat, shall we?

23. Variations of BodyWeight Squats One legged squats or pistols These are an extremely difficult exercise and requires excellent leg strength, core strength and balance training. You start with a chair support, then move on to one leg squats without support and then if you are serious about leg strength, move on to pistols. Hold on to a chair for support and extend your one leg forward and hold it in that position throughout the exercise. You can place the other hand on your waist or hips. From this one legged position, lower yourself until your thighs touch your calf muscles. Immediately explode yourself back in to the original position. Bulgarian Split Squats In this variation, you start the exercise with one leg bent onto a chair, bed or a bench. The other leg which is straight in the start position is now bent at the hips and knees to begin the movement. Overhead Squats This is done exactly like regular squats but instead of you hands on the hips or pointed straight in front of you, hold a box, book ad it later stages barbells, dumbbells and kettlebells overhead as if the end position of shoulder press exercise.

24. VIDEO DEMONSTRATION of Regular BodyWeight Squat https://www.youtube.com/watch?v=VHB9DTHPtf4

25. Online Training (Note: once balance is adjusted, you Can fold hands together to isolate Leg Movement) https://fitcubefitness.trainerize.com/app/trainingplan.aspx#gridPage=0&planid=910654

26. INSTRUCTIONAL DESIGN- Classroom Assessment Techniques (CAT’s) • Observation • Feedback during Observation • Retain and Transfer Learning with Constructive Comments • Tracking Devices- Heart Rate Monitor • WDT Method with Volunteers

27. Assessment- Heart Rate Monitor Graphical View (Heart Rate, Time Series)

28. To ensure that the lessons are motivating, Keller’s Attention, Relevance, and Confidence (ARC) principles will be utilized Keller’s Motivational Principles Great Job!

29. Mobile Phone App • FitCube Tabata • (Customized Totally Tabata Timer) Awesome!

30. Homework To Remember Hi Intensity Low Impact (HI-LIIT) Method • Download Totally Tabata App (Totally Tabata) • Sign Up for Online Training (www.FitCubeFitness.Trainerize.com)

31. REFERENCES Fitcube Fitness, Retrieved March 26, 2016, from http://www.fitcubefitness.com/ Fit2grid, Retrieved March 26, 2016, from http://www.fit2grid.org/ Gym, Health & Fitness Clubs in the US: Market Research Report Sept 2015, Retrieved March 15, 2016, from http://www.ibisworld.com/industry/default.aspx?indid=1655 Richlin, L. (2005, June 10). Course Design. Lecture. Support Fit2Grid Free Gym, Lim C., Retrieved March 26, 2016, from https://www.gofundme.com/fit2grid Who We Are Embrace. Retrieved March 26, 2016, from http://embraceglobal.org/who-we-are/

32. Keller’s Motivational ARC Principle Build Confidence Congratulations! You just learned how to to FitCube Tabata Style Body Weight Squats!