The Gym

4 Steps to a Great HIIT Workout


HIIT training example for vertical jump

Skype in PE

Below are some pics from the Skype Lesson that Jon Rozzi and assistant and HPE major Seth Allison did in the winter and spring classes. The pics are from the first group of students Jon worked with.  Jon began the session with an introduction explaining the benefits of learning Brazilian Jujitsu, and explained the importance of fitness on ones quality of life.  He also gave some nutritional tips, explaining the importance of taking care of the body.  He then proceeded to put the students through a quick warm up and then along with assistant Seth began demonstrating techniques on how to defend themselves against being put in a head lock.  In the lower left hand corner you can see the class on our wrestling mat in the gymnasium practicing the skills being taught.

Skype in Physical Education

The Skype experience was an excellent way to bring these guys into the classroom to expose them to something they would more than likely never have done on their own.

Demonstration of how to escape a headlock

Jon and Seth watching students in Mr. McFarland"s class perform the skills they have learned Jon Rozzi on left and Seth Allison saying a few final words to the class

Looks like Jon sees something a little unfamiliar to the Jujitsu world.  Seth seems to be reflecting on the situation.  These guys did an outstanding job of advocating their sport and sending a positive message to the students.

For those interested in doing a Skype Lesson the post listed as The article we have been looking for,  Assessment of Learning via Skype is on the home page and explains the possibilities that could occur using Skype and the direction I am looking to send the MISHN.

If you scroll down there is a video  of elementary students that sums it up titled  Skype Jobs – Students Begging For More Work.  I teach Junior High and High School age students.  Our Skypes can be anything related to Health and fitness.


Plyometric Perfection

By Jill Coleman

When was the last time you saw someone in the gym doing squat jumps? How about bench jumps? Or even an old school squat thrust? I am going to guess and say probably not that often, if ever. Plyometric training is often overlooked in traditional weight- training protocols, with exercisers complaining more and more of bad knees, arthritis in hips and back pain. As a result, many have shyed away from using these powerful results-inducers for fear of hurting themselves, looking silly or simply knowing where to start. True, incorporating plyometrics is an advanced training tool, leaving many average gym-goers thinking it’s not for them, but the truth is that with only a few exceptions, almost everyone can attempt some type of plyometric activity. Impact training has been shown to undeniably increase bone density, performance, strength, stability, coordination and most importantly, body composition.

What happens during jumping?

A plyometric movement is one in which the body uses muscle contractive forces to overcome gravity. The feet leave the ground at the same time, such as in a squat jump, and then land together as well. A jumping squat is superior to a regular squat for building power, coordination and stability. For strength, however, a regular barbell squat may do just fine since you able to pile on the plates, while plyometric jumps use very little weight, if any. When someone performs a squat jump correctly, they recruit as much muscle tissue as possible (in the calves, quadriceps, hamstrings, glutes and low back) during the eccentric (or downward) phase, stretching these muscles slightly. During the concentric (or jumping) phase, all of this recruited muscle tissue contracts simultaneously for one maximal exertion, leading to a high vertical jump. The jumper lands softly with a bend in the knees as the feet touch down together.

When an individual begins to exercise, the body first recruits slow-twitch (aerobic) muscle fibers (Type 1 muscle fibers). However, anyone who has performed multiple squat jumps in succession knows that plyometric exercises are hardly aerobic; in fact, they are much more anaerobic, where the muscles burn, breathlessness is achieved, and eventual muscle failure is reached. Thus, the body begins to recruits more and more Type 2 muscle fibers or fast-twitch fibers. Fast-twitch fibers are used to generate power and are seen commonly in sprinters, high jumpers, tennis pros, basketball players and others whose activities require powerful, short bursts of energy and impact. Jogging, steady-state aerobics, swimming and similar low-impact activities use almost exclusively slow-twitch fibers and thus rarely achieve development of secondary functional parameters like power, speed, agility and coordination.

Jump for Function

A large percentage of exercisers will not use plyometric training because either they are scared to hurt themselves, or more likely because they are unsure of what plyometrics really do for the body, or simply think of them as a conditioning tool for elite athletes.As stated above, plyometrics improve functional parameters like power, coordination and stability. The importance of developing these functional attributes, however, is not limited to athletic competition. In fact, maintenance of excellent stability, power and coordination becomes even more important as we age. With the natural neuromuscular slow-down that occurs with aging, even older adults (whose bone density test is good enough as per their doctor’s go-ahead) can use these exercises to increase functional fitness in order to prevent falls, hip breaks and other injuries. Furthermore, as we age, development of new bone slows and risk for osteoporosis increases. Bone loss can be prevented not only through performing traditional weight-training, but even more so with plyometrics. In a study published in the journal Bone in March 2007, Vainionpaa et al. evaluated how jumping exercise impacted bone geometry in the lower extremity. Thirty- nine women were placed in the “exercise group,” where the protocol included three- times-per-week supervised impact (jumping) activities and a fourth day of home exercise. The control group consisted of 41 women doing their normal amount of activity. At the end of the 12-month study, the researchers concluded that the exercise group showed significantly higher gain in bone circumference mid-femur (thigh bone). Furthermore, bone circumference growth was positively correlated with bone strength for these individuals, where the highest levels of impact created the largest changes. Average number of impacts and magnitude of impact forces were the greatest predictors in changes to bone geometry in the femur. Thus, the incorporation of high-impact activity into a workout regimen is much more beneficial for bone growth than not. For older adults who may be intimidated to try plyometrics, regressions are recommended to alleviate fears or limit potential injury. Squat jumps can be regressed to a simple hop for this population, yet the exerciser is still generating enough force and impact to induce bone growth and prime the neuromuscular system to become more reactive in the event of a fall.

Jump for Body Composition Changes

There are experts everywhere that praise weight-training and even plyometric training for its positive impact on bone growth and functionality. But what about using jumping to improve body composition? Is there really a difference in squatting versus doing squat jumps to impact fat loss? The answer is yes and the mechanism has to do with hormones. During any type of exercise, certain hormones are released, like cortisol and adrenaline (catecholamine). These hormones facilitate sugar release into the blood to allow for fuel for activity. However, when exercising at higher intensities, like 85% of heart rate max or to the point of muscle failure, studies shows that naturally anabolic hormones like human growth hormone (HGH) and testosterone are also released into the blood stream. These hormones along with cortisol and adrenaline have been shown to create a large fat burning effect in the body. Luckily, one way to significantly increase blood levels of these hormones is to jump. One study published in the Japanese Journal of Physiology in January 1996 attempted to quantify the hormonal responses during high-impact activity. The study was conducted with 16 Italian professional soccer players. The researchers asked the participants to complete 60-seconds of consecutive vertical jumps to consequently induce complete muscle fatigue. The study recorded blood serum levels of hormones like HGH, testosterone, cortisol and others immediately following the 60-

second supramaximal effort. They found significant increases in amounts of cortisol and testosterone released, among others. There was an increase in HGH also, but not to a significant degree. Additionally, the most pronounced testosterone release was found in the subjects with the highest vertical jumps and the largest power output. Since increasing testosterone levels in the blood stream has been shown to prevent loss of fat- free mass (like muscle) and prevent a gain in fat mass as we age, it is beneficial to perform exercises that create this effect, like jumping. It is also beneficial to do jumping activities in a way that consequently induces muscle failure for even more pronounced results. Preservation of muscle mass as we age will also prevent a sluggish metabolism since muscle tissue requires a higher degree of caloric burning for maintenance.

Who Can Jump

Attempting a jump can be challenging, but now that you know how effective it can be, practice at home first to help overcome the fear of performing plyometrics in the gym. Once you feel comfortable, begin incorporating them into your traditional leg routines at the gym. For optimal results, a supramaximal effort of jumping in succession to the point of muscular burning (as opposed to doing 1 jump and then resting for several seconds) leads to an even greater release of testosterone and other muscle-building/fat-burning hormones since lactic acid accumulation signals a release of these hormones. Additionally, feel assured that if you have good joint health already, jumping will only make joints stronger and prime the neuromuscular system even more for improved coordination, stability and balance. If you are an athlete, try everything from switch jumps to bench jumps, and even add weight to jumps. The more fit you are, the more advanced you can make the exercises, and the greater the gains will be.

For older adults or those with achy joints, begin slowly. Do not start on switch jumps or bench jumps, but instead attempt a small hop where the feet are only an inch or two from the floor. Safety should of course be a top priority, and this regression is much less risky for ankle rolls or knee pain. Even a small jump will induce positive neuromuscular and bone-strengthening effects.

Obese individuals should not necessarily be jumping right away. When someone jumps, the force of the landing can be up to 4 times their body weight. If someone is already overweight or obese, it can cause even more stress on the joints and can be dangerous. Obese individuals already have large forces being placed on the joints of their lower extremity through daily activities such as walking down stairs. In fact, many are not usually at risk for osteoporosis, but instead suffer more from osteoarthritis, a joint degeneration that causes pain in the hips, knees and ankles. Incorporate regular weight- training paired with low-impact, high-intensity interval training (HIIT), such as on a recumbent bike, to help with weight loss initially. Once a good amount of weight is lost and as long as joint health is not an issue, begin slowly incorporating higher impact exercises into your routine, such as high knees or short track sprints. Progress to jumping and sprint intervals and watch as the fat melts away even quicker.

Jump Start Your Plyometric Training

Impact activities should be included in any regular exerciser’s training regimen, regardless of goal. For fat loss, hormonal effects of jumping allow the body to become a more efficient fat burner. For older adults, impact movements create an acute sense of neuromuscular control and awareness to prevent injuries like falls and twisted ankles, not to mention prevent osteoporosis and loss of fat-free mass. Incorporate plyometrics to enhance functional parameters like power, agility, balance and coordination, all of which are of utmost importance for performance and optimal joint health. Remember to steer clear of plyometrics if you are obese until a good amount of weight is lost or else joint health can become compromised. All in all, impact activities are beneficial for almost everyone so stop shying away from them and instead start challenging yourself in a different, more impactful way and watch as your body strengthens, grows, and tightens.


23 Responses to The Gym

  1. A 12837 says:

    I read the article called Feel No Pain in the Stack magazine. This article was very good, and also very inspiring to me. An example of this is that A.J. Hawk never backed down; even when he had an injury more a majoritiy of the season. Another thing is that he never wanted to show off. An example of this is when he got a letterman jacket as a freshman; he rarely wore it. The main point of this article in my opinion is that always work to your best. When he injuried his wrist; he never complained, and he just keep on playing. He also never backed down on his workouts. Those are some of the reasons on why this article was very inspiring to me.

  2. ryan says:


    i read thestack magazine and i read jon walls article about his ball handling he tells some good stuff like ‘” you need to keep you handle tight so no one can rip you”and when you get all the moves down it is impossible to lose the ball as fast as you go it dont matter

  3. ryan says:

    the espn magaize i read one of the gold articles tools of the trade, it says it makes a different one what driver you would use during a game or practice.the clubs are few inches longer so it makes a difference

  4. ryan says:


    the hoops magaize the article of undeniable. it tells about wo was all in the class of 2013 tell about how they trained that magaze is very interesting to me.

  5. ryan says:


    i read the hoop magize the article about the basketball by devin thomas they talk about when he gratulated they also talked about when he played in high schjool and how much points they earned its also a good article.

  6. A47238 says:

    I think that this is a very well thought out and very detailed research. I would never have thought that jumping would help the construction of you body just as well as squatting. And jumping in succesion until it burns helps improve muscle mass as well. I also did not know that jumping can help your metabolism. Thank you Jill Coleman for writing this very informative article.

  7. A76321 says:

    I read the article about the question “When lifting, how many reps should i do to make sure I get a good workout?” It say if your main goal is to get stronger, 3 to 5 sets of 4 to 8 reps. If you want to increase muscle size and increasing power. Do 3 to 5 sets of 3 to 5 reps using heavy weight. Also you always want to challenge your muscles and switch it up every 3 to 4 weeks.

  8. A24325 says:

    If you are an athlete now, or plan to great things in the world of athletics, you never use tobacco, EVER! Their are many reasons to why you should never smoke in the first place, and here are some examples:
    – Less inflammatory in the joints, and less pain in them as well.
    – Less back pain
    – A longer, and better sleep
    – Better, and stronger lungs
    All of these are important aspects to an athlete. With the use of Tobacco, or a big one for our school (CHEW!!), it can deprieve an athlete the ability to perform better if they were not using.

  9. A24325 says:

    We all know we want to be faster, someway, and somehow. You could be the fastest kid in the school and still say, “I want to be faster, or build better quickness, atleast.” And a way to do that, is to use “Mini Hurdles.”
    In most sports, you have to go from 0 to 60 in a few steps. This process is called Acceleration. Again, a way to build this is to use the mini hurdles.
    FIRST DRILL-Line up 4 to 6 hurdles in a row, and have the beginning one about 1.5 feet infront of you. (Add a foot in between each hurdle along the line of hurdles.)
    -Sprint through the hurdles, stepping with one foot between each hurdle. You could do high knees as well, if you want to.
    This is one of the many drills you could look up online!

  10. A24325 says:

    To get strong, you should probably do 3 to 5 sets, of about 4 to 8 per exercise. High rep range should be 3 sets of 8 to about 12, if you are focusing to build muscle size. If you are totally focused on increasing power and big muscles, 3 sets of 5 sets for about 3 to 5 reps with heavy, HEAVY weight. No matter what, you will get stronger either way.

  11. A24325 says:

    Theres many foods we all like, and one you all may agree with me on, are Tacos. Most of you love them, i bet, and some of you must like taco bell. There are two main foods people get at Taco Bell, or should I say the most popular. That is the Fresco Grilled Steak Soft Tacos, or the Express Taco Salad with Chips. You gotta look at the one which is more beneficial for you, not which one has better taste, and some of you may say the Express Taco Salad with Chips taste better. Look at the results.
    FAT- THE EXPRESS has 8 grams. THE EXPRESS has 29 grams.
    Express does have more carbs though, 59 grams compared to 38, but look at the fat levels.
    PROTEIN- Same thing, Express has 23 grams of protein compared to 18, but fat levels again!!!!
    So if you go to Taco Bell, choose the Fresco over the express, cause it is a healthier choice on your part.

  12. Sean Harlan says:

    I read the Stack article,” The Secret To Tim Tebow’s Success.” This article was very good; full of great information. The funny thing about this article is that it’s not that big of a secret. All Tebow has done is that he has just worked his heart off every exercise, and every day. This shows that if you really do play with all your heart; that you can go far.

  13. Sean Harlan says:

    I read the Stack article,”Josh Smith Lights it Up.” This article showed me that not everyone has a good of a life as I do. Josh Smith grew up in a very rough childhood. He then started playing basketball, and realized he was very good at it. He later keep up the hard work, and made it into the NBA. This article showed me that the thing that makes athletes most successful is that they all just work hard.

  14. A84837 says:

    I read the article “The Freshman: Mickey Mitchell” and the article was about how Mickey Mitchell grew up and what he did as a young athelete. It told us his life story and how he plans to make the tough decision of what school he will pick after high school. I really enjoyed this article because i will see myself in his shoes in 4 years.

  15. A84837 says:

    I read the article “Keys to a Post-Game Meal” which explained a good meal to eat before a game that will help you reach you potential. It talked about Dwight Howard and what he eats be for a big game in the NBA. I liked this article because I feel like it could help me before one of my games.

  16. A84837 says:

    I read the article “Three reasons why Duke is a great catch” which talked about the nervousness of freshman just coming to college and playing in a new type of enviroment. It showed how Duke lacross players are are some of the best athelets. I liked this article because Duke is my favorite college and I love to watch Duke lacross and Basketball.

  17. A84837 says:

    I read the article ” Undeniable” which talked about gaurd, Aquille Carr, and how he became the number 59 seed out of 60 of the best players from the Class of 2013. I liked this article because basketball is my favorite sport.

  18. a27185 says:

    (Rise Above-Decision 2012) This article was about Skal Labissiere overcoming obstacles. His staggering accomplishments in america are outstanding. Skal lived in Hadi when the earthquake ,7.0, happened. His family servived, and now today is a Great basketball star.

  19. A22344 says:

    Rise Above-Decision 2012) This article was about Skal Labissiere overcoming obstacles. His staggering accomplishments in america are outstanding. Skal was living in Hadi when the earthquake 7.0 struck. His family servived the earthquake and as of today he is one of the best.

  20. A22344 says:

    (Rise Above- ESPN HS under 18) This articcle is about a famous tennis star ,Courage, who saved his family from a horrifying car accident. The accident happened one night when they were on a bridge driving through North Carolina when a car swerved in front of the minivan spinning it off the bridge. The car was in a shallow river and Courage saved his two brothers and sister from the sinking car. Stanely climbed out of the car and after he was dazed and said that he was ok but he wasnt he was hospitalized for months. He still cant remeber somethings and relys on Courage to help fill the gaps.

  21. a27185 says:

    (Feel No Pain-Stack) This aticle is about A.J, Hawk and his complishments in the 2011 Nation Football League. As playing through the season Hawk injured his wrist when 300 pound lineman fell on him. Defeating the Bears, A.J. Hawk lead the teams defense to the super bowl against the steelers. A.J. played most of the season with an injured wrist and also the super bowl, but after for the celebration Hawk had surgey done on his wrist. A.J. is one of the toughest in the NFL.

  22. a27185 says:

    (Rise Above- ESPN HS under 18) This article is about Courage , a famous tennis player, who saved his family from a terrible car accident. The accident happened one night when they were on a bridge driving in North Carolina when a car swerved in front of the their car spinning it off the bridge. The car was in ariver and Courage saved his three siblings from the sinking car. Stanely climbed out of the car and after he was dazed and said that he was ok but he wasnt. He ended up hospitalized for months. He still cant remeber somethings and relys on Courage to help fill the gaps.

  23. A22344 says:

    (Feel No Pain-Stack) This aticle is about A.J, Hawk and his complishments in the 2011 Nation Football League. As playing through the season Hawk injured his wrist when 300 pound lineman fell on him. A.J. played most of the season with an injured wrist and also the super bowl, but after for the celebration Hawk had surgey done on his wrist. A.J. is one of the toughest in the NFL. “Hew felt no pain” is what Hawk said.

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