Demonstrate an understanding of general safety procedures while using the weight room by passing an objective exam with a score of 100%.
Understand the importance of the warm-up.
Understand the importance of cool-down.
With a barbell weighing 20 pounds or less, you will perform ten repetitions of the basic lifting technique demonstrating proper form.
NATIONAL STANDARDS: 1-5
Introductory Activity (2-3 Minutes)
Students are in ready position and performing a quick shuffle step in place. They shuffle left, right, forward, backward, over, and around obstacles on signal by the teacher’s hand motion.
Scattered formation in front of teacher.
Mark area with cones as obstacles.
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)
Basic Weight Training Information
Prepare and Handout Task Sheets 4 – 6. Task Sheet 4: General Safety Procedures Task Sheet 5: Warm-up and Cool-Down Task Sheet 6: The Basic Lifting Technique
Handout Task Sheets 4 and 5 and give students time to study them and self-test their knowledge Handout Task Sheet 6 and demonstrate the Basic Lifting Technique. Break into partners and use Task Sheet 6 to evaluate each other’s Basic Lifting Technique.
Divide the class into two or more groups. Each group makes a tight circle with arms pointing toward the middle. In each group, students hold someone’s hand until everybody is holding hands. Each person must hold a hand of two different people and not hold the hands of the people on either side. On signal, the two groups race to see which group can untangle first without disjoining hands. The group may end up in either one large circle or two smaller, connecting circles. People can be facing different directions when finished.