Weight Training Lesson Plan_Week1_Wednesday

Week #1: Weight Training Lesson Plan 3 - Wednesday

EQUIPMENT:

Task Sheets 7-11
Music for Rope Jumping Fitness
A jump rope for every student
1 Frisbee per 2 students

OUTCOMES:

You will perform the proper procedure for adding and removing weights from a bar while it is resting on the floor.
With the use of a partner, you will perform the proper procedure for adding and removing weights from a bar while it is resting on a rack.
Demonstrate an understanding of the responsibilities involved in spotting another lifter to the satisfaction of the instructor.
You will perform ten repetitions of the overhand grip on a barbell using the proper form.
You will perform ten repetitions of the underhand grip on a barbell using the proper form.

NATIONAL STANDARDS: 1-5

Rooster Hop Drill

INSTRUCTIONS:

Students hop 10 yards (m) on one leg in the following sequence: (1) left hand touching the right toe, which is on the ground; (2) right hand touching the left toe on the ground; (3) right hand touching the right toe on the ground; and (4) left hand touching the left toe on the ground.

TEACHING HINTS:

Scattered formation

Direct students through a variety of movements

Students can be challenged to develop different combinations and tasks.

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.

Adding Weights, Spotting, and Grips

INSTRUCTIONS:

Introduce and Discuss Task Sheets 7 – 11
Task Sheet 7: Adding and Removing Weights from a Bar Resting on a Rack
Task Sheet 8: Adding and Removing Weights from a Bar Resting on a Rack
Task Sheet 9: Spotting
Task Sheet 10: Overhand Grip
Task Sheet 11: Underhand Grip

TEACHING HINTS:

Review Task Sheets 7-11

This is a hands-on lesson. You will work with a partner and practice adding and removing weights from a bar. Practice until you cover all the check points correctly listed on Sheets 7 and 8.

Observe your instructor presenting spotting techniques. Mentally evaluate your instructor and see if they are covering all the checkpoints on your task sheet. Then, find another student to spot. Have a peer or your instructor assure you are spotting correctly.

Understand the difference between the overhand and underhand grips and find a barbell to practice and evaluate how it impacts different muscle groups.

Mass Stand Up

INSTRUCTIONS:

Start with 3 people sitting back-to-back. Lock elbows and try to stand up. Increase the number to 4 people, then 5, and so forth. See how many people can stand up simultaneously.

TEACHING HINTS:

Use a management game i.e. Whistle Mixer to create group of 3.
Spread groups out in area.

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Week #1: Weight Training Lesson Plan 3 - Wednesday

Rooster Hop Drill

Rope Jumping Fitness

Adding Weights, Spotting, and Grips

Mass Stand Up

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