Weight Training Lesson Plan_Week1_Friday

Week #1: Weight Training Lesson Plan 5 - Friday

EQUIPMENT:

Music Intervals for Rope Jumping Fitness
1 Frisbee per 2 students
Task sheets #16 – 18
Jump rope for every student

OUTCOMES:

Upon completion of this lesson, you will:

State the importance and time of rest between sets.
State the importance and time of rest between exercises.
Identify the importance and time of rest between workouts.
Perform one set of ten repetitions of biceps curls while using your maximum amount of weight and proper form.
Perform one set of ten repetitions of triceps extension while using your maximum amount of weight and proper form.

NATIONAL STANDARDS: 1-5

Flash Drill

INSTRUCTIONS:

To begin the flash activity, students stand in a ready position facing the teacher. The teacher says, “Feet,” and students stutter the feet. The teacher then flashes the following hand signals:

Hands up: Students jump up and return to stuttering feet.
Hands down: Students touch the floor and return to stuttering feet.
Hands right: Students shuffle right with hands in defensive position.
Hands left: Students shuffle left with hands in defensive position.

TEACHING HINTS:

The stutter step is a rapid step in place with very little foot lift.

Scattered formation.

Rope Jumping Fitness

INSTRUCTIONS:

Jump rope—30 seconds. If unable to jump, practice swinging the rope to the side while jumping.
Place the rope on the floor and do locomotor movements around and over the rope. Make different shapes and letters with the rope.
Hold the folded rope overhead. Sway from side to side. Twist right and left.
Jump rope—30 seconds.
Lie on your back and hold the rope toward the ceiling with outstretched arms. Bring up one leg at a time and touch the rope with your toes. Lift both legs together. Sit up and try to hook the rope over your feet. Release and repeat.
Touch your toes with the folded rope.
Jump rope—30 seconds.
Place the rope on the floor and do various animal walks along or over the rope.
Do push-up variations with the rope folded and held between your hands.
Jump rope—30 seconds.

TEACHING HINTS:

1. Use alternating segments (30 seconds each) of silence and music to signal duration of exercise. Music segments indicate aerobic activity with the jump ropes, whereas intervals of silence signal using the jump ropes to enhance flexibility and develop strength.

2. Teach students to space themselves so they do not hit others with their rope. Encourage non-jumpers, who eventually will learn the skill. Give praise and keep them motivated.

Rest Between Sets, Exercises and Workouts

INSTRUCTIONS:

Introduce and discuss Task Sheets 16 – 18

Task Sheet 16: Rest Between Sets, Exercises, and Workouts

Task Sheet 17: Biceps Curl

Task Sheet 18: Triceps Extension

TEACHING HINTS:

Handout Task Sheets 16 – 18. Discuss the content of Task Sheet 16, ask students to study it, and then have them self-test their knowledge.

Partner students and have them complete the Biceps Curl and Triceps Extension lifts. Place emphasis on proper technique rather than the amount of weight or number of repetitions.

Frisbee Around 9

INSTRUCTIONS:

A target is set up with 9 different throwing positions around it, each 2 feet farther away. The throwing positions can be clockwise or counterclockwise around the target. They can also be in a straight line from the target. Points are awarded based on the throwing position number (for example, number 7 means 7 points for hitting the target). The game can be played indoors or out.

TEACHING HINTS:

Create partners using Elbow-to Elbow technique.

One partners can throw five times while the other retrieves the Frisbee. Trade places. Keep track of your point total.

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Week #1: Weight Training Lesson Plan 5 - Friday

Flash Drill

Rope Jumping Fitness

Rest Between Sets, Exercises and Workouts

Frisbee Around 9

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