Demonstrate the meaning of the term “repetition” as it applies to weight training.
Demonstrate the meaning of the term “set” as it applies to weight training.
Demonstrate the meaning of the term “cadence” as it applies to weight training
Identify the term of full range of motion and apply it to your workouts.
State the importance of breathing during exercise.
You will perform one set of ten repetitions of bench press while using your maximum amount of weight and proper form.
You will perform one set of ten repetitions of lat pull downs while using your maximum amount of weight and proper form.
NATIONAL STANDARDS: 1-5
Introductory Activity (2-3 Minutes)
Coffee Grinder Square
With the coffee grinder square, students start at one corner of the square, run to the next corner, and perform a coffee grinder on the right arm (arm extended on the ground, supporting the body weight, while the feet walk 360 degrees around the arm). At the next corner, they put their left arms down and do another coffee grinder. This action continues through the four corners. The square should be marked with something flat and easy to rotate such as a beanbag. Students should move in the same direction around the square.
Use Whistle Mixer to create 4 groups.
Direct starting corner for each group.
Set up square in area using bean bags for rotational spots and cones to mark the corners.
Fitness Development (8-12 Minutes)
Fitness Scavenger Hunt
Students work together in teams or small groups. The teams stay together and hunt within the exercise area of the gym or field space.
Examples of entries that can be used on the exercise sheet: • Run to each corner of the gym and perform 25 curl-ups. All team members work together. • Run to the open set of bleachers and perform 25 step-ups on the first row. The count should be “up, up, down, down,” with the steps. • Do carioca steps to each of the other groups and tell them they are doing a good job. • Jog to the tumbling mats and perform two sitting stretches; hold each for eight counts. • Run and find the short jump ropes. Complete 25 jumps at a fast-time pace. • Jog and touch five walls, two different red lines, and three different black lines. Stay together with your group. • Jog to the “Jumping jacks” sign and perform 25 jumping jacks with at least four different variations in arm or foot patterns.
The teams are given a laminated sheet or card that lists the area to find and the activities to perform at the designated area. The sheets could have 8 to 12 activities, depending on how long the fitness segment of the lesson is going to last.
Assign each team a different starting point to ensure that students are spread across all areas and that a backup of students does not occur at one of the fitness areas.
When teams complete their tasks, they continue walking around the area and cooling down.
Lesson Focus (15-20 Minutes)
Repetitions, Range of Motion, Breathing
Introduce and Discuss Task Sheets 12 – 15
Task Sheet 12: Repetition, Set, and Cadence
Task Sheet 13: Range of Motion and Breathing
Task Sheet 14: Bench Press
Task Sheet 15: Lat Pulldown
Task Sheets 12 and 13 will be studied and you will self-test your knowledge of repetitions, sets, etc. Check with your instructor if you would like help understanding.
Task Sheets 14 and 15 are hands on and instructions are specific and clear as to how you are to proceed.