Weight Training Lesson Plan_Week1_Monday

Week #1: Weight Training Lesson Plan 1 - Monday

EQUIPMENT:

Task sheets 1- 3 for each student
Music for Rope Jumping Fitness
1 Frisbee per 2 students
A jump rope for every student

OUTCOMES:

Upon completion of the lesson, you will:

Demonstrate an understanding of the benefits of weight training by writing six of the nine benefits described in the lesson.
Demonstrate a positive attitude while participating in weight training activities as a means towards achieving a positive attitude toward lifetime fitness.
Identify all the equipment available for your use in the weight room.
Demonstrate an understanding of acceptable conduct while utilizing the weight room by passing an objective exam with a score of 100%.

NATIONAL STANDARDS: 1-5

Move and Perform a Stretch

INSTRUCTIONS:

Move and perform a stretching activity on the sound of the whistle. Move and stretch to the sound of music. Skip, hop, shuffle, jog and walk.

TEACHING HINTS:

Scatter formation

Direct starting and stopping locomotor movements to selected stretches using a whistle or a timed music intervals.

Rope Jumping Fitness

INSTRUCTIONS:

1. Jump rope—30 seconds. If unable to jump, practice swinging the rope to the side while jumping.
2. Place the rope on the floor and do locomotor movements around and over the rope. Make different shapes and letters with the rope.
3. Hold the folded rope overhead. Sway from side to side. Twist right and left.
4. Jump rope—30 seconds.
5. 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.
6. Touch your toes with the folded rope.
7. Jump rope—30 seconds.
8. Place the rope on the floor and do various animal walks along or over the rope.
9. Do push-up variations with the rope folded and held between your hands.
10. 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.

Introduce Weight Room Procedures:

INSTRUCTIONS:

Hand out Task Sheets 1-3 to all students.
Task Sheet 1: The Benefits of Weight Training
Task Sheet 2: Equipment Identification
Task Sheet 3: Acceptable Conduct

Discuss and collect the sheets at the end of the period. Distribute them back to students at the next class period and ask them to keep them in their portfolio.

TEACHING HINTS:

Explain safety rules.

Explain use of Task sheets.

Allow students to work independently as they complete Task Sheets #1-3

Review the sheets to assure students understand clearly weight room policy.

Frisbee 21

INSTRUCTIONS:

• Players stand 10 yards apart
• Throw disc back and forth. Throws must be catchable.
1 point = 1 hand catch
2 points = 2 hand catch

TEACHING HINTS:

Create partners using “elbow-to-elbow” technique.

Each set of partners secures one Frisbee and begins playing.

Player must get 21 points to win and win by 2 points.

Week #1: Weight Training Lesson Plan 1 - Monday

Move and Perform a Stretch

Rope Jumping Fitness

Introduce Weight Room Procedures:

Frisbee 21

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