Week #1: Weight Training Lesson Plan 3 - Wednesday
Task Sheets 7-11
Music for Rope Jumping Fitness
A jump rope for every student
1 Frisbee per 2 students
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
Introductory Activity (2-3 Minutes)
Rooster Hop Drill
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.
Direct students through a variety of movements
Students can be challenged to develop different combinations and tasks.
Fitness Development (8-12 Minutes)
Rope Jumping Fitness
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.
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.
Lesson Focus (15-20 Minutes)
Adding Weights, Spotting, and Grips
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
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.