Week 4

Monday & Thursday

Pen Tool Pro Cetrification

Pen Tool Certification

Students began taking their Adobe Illustrator skills to the next level by learning the Pen Tool. Students should complete level one and screenshot their work and upload image (command + shift + 4). Students are encouraged to watch a small part of the video, pause the video and then do the activity.

• Download exercise file by clicking this link http://dp.hightechhigh.org/~mvasquez/Pen_Tool_Pro_Cert_Exercises.ai

• Watch along with this video, remember to watch some, pause, and then do the activity.

Tuesday - 7 Station Circuit

Before we began our 7 Station Circuit we reviewed a few important concepts:

• DOMS - the acronym for Delayed Onset Muscle Soreness helps us to understand the biology behind why our muscles are sore a day or so after a workout. The process of building muscle involves doing work that creates microscopic tears in the muscle tissue being activated; muscle growth (size and strength) result from repaired tissue.

• Horizontally Loaded workout design - all sets of a single exercise are performed before moving on to the next exercise.

• Vertically Loaded workout design - participants perform the first set for each exercise before moving on to the second set of each exercise. We performed a type of vertically loaded workout called a circuit.

• Phases of a movement

• concentric phase - the part of the motion where the movement is opposing gravity

• isometric phase - the part of the motion between concentric and isometric, where not movement is occurring (the hold)

• eccentric phase - the part of the motion where the movement is done with the assistance of gravity (the lowering motion in most moves.

Wednesday - Team Building Chris and Carrie's team

Catch 100 - students toss a ball overhead and catch it 100 times (in a variety of styles), with the intent to challenge and improve hand eye coordination and proprioception.

Clean Up - students developed strategies within their teams to collect more balls than other teams, this game has the added benefit of forcing participants to squat down to pick up the balls - one of the best functional strength movements!

Friday - Static Stretch Activity/Workout

Students worked in groups to write a story that incorporates a random assortment of stretches/poses. They used cards created by last years 6th grade students as a library of poses to draw from.

In addition to writing a story, students were responsible for learning how to modify each pose to their specific level by considering progressions/regressions of each pose.