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Weight Training Block Plan

2 WEEK UNIT

This unit has been specifically designed to meet all components of the SHAPE America National Standards for Physical Education.

Week #1

Week #1

Introductory Activity

Fitness

Lesson Focus

Closing Activity

Monday

Move and Perform Stretch

Rope Jumping Fitness

Introduce Weight Room: Safety, Conduct, Format

Frisbee 21

Tuesday

Weave Drill

Fitness Scavenger Hunt

Upper Body Lifts

Entanglement

Wednesday

Rooster Hop Drill

Rope Jumping Fitness

Demonstrate Safe Equipment

Mass Stand Up

Thursday

Coffee Grinder Square

Fitness Scavenger Hunt

Breathing -- Lat Pulldown and Bench Press

Frisbee Keepaway

Friday

Flash Drill

Rope Jumping Fitness

Rest Between Sets, Exercises, and Workouts--Arm Exercises

Frisbee Around 9

Week #2

Week #2

Introductory Activity

Fitness

Lesson Focus

Closing Activity

Monday

Burpee Flip Activity

Partner Racetrack Fitness

Overload and Specificity -- Lower Body Exercises

Addition Tag

Tuesday

Eliminate

Interval Training

Progression -- Shoulder Press and Leg Extension

Bowling Pin Relay

Wednesday

All Fours Circle

Partner Racetrack Fitness

Designing Programs and Sequencing Exercises

Cageball Kickover

Thursday

Over and Around

Interval Training

Individual Weight Training Program

Cageball Target Throw

Friday

Move and Change Direction

Partner Racetrack Fitness

Individual Weight Training Program

Over and Under Ball Relay

The purpose of the lessons in this unit are to familiarize students with the weight room, proper procedures, and how to lift correctly and safely. This unit could proceed beyond this point after students design their individual weight training program. The basics have been taught and students can carry out their program goals and objectives.

Unit Objectives:

The student will:

  1. Demonstrate starting, stopping, dodging, tagging and cooperation during the Rooster Hop Introductory activity.
  2. Participate in weight training to improve fitness.
  3. Participate in the Weave Drill demonstrating agility and the ability to follow directions during movements.
  4. Participate in Interval Training to improve his cardiovascular endurance and muscle strength and tone.
  5. Participate in Rope Jumping Fitness to improve her cardiovascular endurance fitness level.
  6. On a self-check test, write six of the nine benefits of weight training covered in the lesson.
  7. Identify all the equipment available for use in the weight room by passing a self-check test.
  8. Demonstrate an understanding of acceptable conduct while using the weight room by passing an objective exam with a score of 100%.
  9. Demonstrate an understanding of general safety procedures while using the weight room by passing an objective exam with a score of 100%.
  10. Complete the Warm-Up/Cool-Down and Overload Principles lessons to the satisfaction of the instructor.
  11. Execute an overhand grip using the techniques demonstrated in the videotape in class.
  12. Execute an underhand grip using the technique demonstrated on the videotape in class.
  13. Demonstrate an understanding of repetition, set and cadence by completing lesson 10 with 100% accuracy.
  14. Execute the proper procedure for adding and removing weights from a bar while it is resting on the rack and floor.
  15. Demonstrate proficiency in spotting to the satisfaction of the instructor.
  16. Demonstrate an understanding of the principle of progression by passing a self-check test with a score of 100%.
  17. Perform two sets of ten repetitions of bench press using the maximum amount of weight and proper form.
  18. Execute two sets of ten repetitions of lat pull downs using the maximum amount of weight and proper form.
  19. Perform two sets of ten repetitions of shoulder press using the maximum amount of weight and proper form.
  20. Identify the major muscle groups of the body by passing an objective exam with a score of 90%.
  21. Execute two sets of ten repetitions of barbell curls using the maximum amount of weight and proper form.
  22. Execute two sets of ten repetitions of Triceps extensions using the maximum amount of weight and proper form.
  23. Perform two sets of abdominal crunches while performing the maximum number of repetitions in each of the sets and using proper form.
  24. Complete two sets of ten repetitions of leg press using maximum weight and proper form.
  25. Perform two sets of ten repetitions of leg extensions using the maximum amount of weight and proper form.
  26. Execute two sets of ten repetitions of leg curls using the maximum amount of weight and proper form.
  27. Complete 2 sets of heel lifts using her maximum number of repetitions in each of the sets and proper form.
  28. List the exercises in the proper sequence beginning with exercises for the larger muscles to the smaller muscles for each major muscle group in the upper body by passing a self-check test with a score of 90%.
  29. List the exercises in the proper sequence beginning with exercises for the larger muscles to the smaller muscles for each major muscle group in the lower body by passing a self-check test with a score of 100%.
  30. Demonstrate an understanding of the elements in a program designed to increase muscular strength and size by passing a self-check test with a score of 100%.
  31. Demonstrate an understanding of the elements in a program designed to increase muscular endurance and tone by passing a self-check test with a score of 100%.
  32. By completing a written assignment, develop, write practice, and modify a personal weight-training program demonstrating an understanding of the scientific principles and practical theories covered in this class.
  33. Play Cageball Kickover and Cageball Target Throw demonstrating cooperative and teamwork skills.
  34. Play Addition Tug demonstrating agility, and cooperative skills.
  35. Demonstrate teamwork and cooperation during the Bowling Pin Relay
  36. The student will pass a comprehensive written exam covering material from the preceding lessons with a score of 75% or better.
  37. The student will demonstrate an understanding of the basic physiological and theoretical concepts of weight training by passing an objective exam with a score of 75%.

 

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