Lesson 3: Advanced Hypertrophy

How does manipulating tempo change the physiological demand on a muscle?

Eccentric, Concentric, Time Under Tension (TUT), Muscle Fiber Recruitment.

1.12.6 Demonstrates appropriate technique in muscular strength and endurance training.

DOK 1 (Recall): Define "Time Under Tension" and identify its role in muscle growth.

DOK 3 (Strategic Thinking): Analyze the difference in muscle fatigue between a 1-second eccentric phase and a 4-second eccentric phase.

In the real world, fitness is the ultimate form of preventative medicine and stress management. As students transition to college or the workforce, the ability to self-regulate physical health is a critical "adulting" skill. Understanding how to design a program based on specific goals—whether it's training for a local 5K, managing workplace stress, or maintaining functional strength for a physically demanding trade—empowers students to take control of their long-term wellness and healthcare costs.

Personal Fitness just means running

Allow students to set their own intensity and challenge level.
Provide alternative levels of intensity

Form Check—Students must perform 3 sets of an exercise using a specific "4-0-2" tempo (4s down, 0s pause, 2s up).

• Wearable fitness trackers or Heart Rate monitors

• Strength training equipment (Free weights, Squat racks, Resistance bands)

• Body composition analyzers (Bioelectrical impedance scales or skinfold calipers)

• Tablets/Laptops for spreadsheet-based program design

• Speed and Agility kits (Ladders, Hurdles, Parachutes)

• Foam rollers and mobility bands