Weight Training Lesson Plan_Week2_Friday

Week #2: Weight Training Lesson Plan 10 - Friday

EQUIPMENT:

Mats and Cones for Partner Racetrack Fitness
Individual Weight Training Programs
Task Sheets 30-32
Music intervals for Partner Racetrack Fitness
Balls for Over and Under Relay

OUTCOMES:

Upon completion of this lesson, you will:

Have read the lesson covering the benefits of weight training.
Evaluate personal fitness needs by completing a check list.
State your personal fitness goals pertaining to weight training.
Develop, write, practice, and modify a personal weight training program demonstrating an understanding of the scientific principles and practical theories covered in this class.
Understand the usefulness of a weight-training chart for monitoring your workouts.
Use a weight-training chart to record your exercises.

NATIONAL STANDARDS: 1-5

Move and Change Direction

INSTRUCTIONS:

Students run in any direction and change direction on signal. If specified, the commands might be “Reverse, right angle, 45 degrees,” or “Left turn.” The change in direction should be made quickly in pivotlike fashion.

TEACHING HINTS:

The change in direction can be specified or student selected.

To increase the challenge, change the levels and speeds of movements.

Partner Racetrack Fitness

INSTRUCTIONS:

Five or six fitness activities are arranged in the center (the Pit) of a large circle outlined with marking spots (the racetrack). Place tumbling mats in the center of the racetrack to delineate the pit stop area. Students work with a partner and alternate running (or doing other locomotor movements) around the racetrack and going to the pit to perform a strength or flexibility exercise. A different exercise should be performed each time, so students assure variety in their workout.

The following are some examples of exercises that can be used for Pit exercises.
1. Arm Circles
2. Bend and Twist
3. Abdominal Challenges
4. Knee to Chest Curl
5. Push-Up Challenges
6. Trunk Twister

TEACHING HINTS:

Intervals of 30 seconds of music with 10 seconds of silence can be used to signal role changes. The student who was running the track now goes to the pit to exercise and vice versa.

Assure that students run under control (not as fast as they can) and in the same direction.

Allow students to perform at a level they feel comfortable. Youngsters are genetically different and should not be expected to do the same amount of exercise repetitions.

Fitness Goals, Training Program, and Training Charts

INSTRUCTIONS:

MUSCLE GROUPS IDENTIFICATION EXAM

TEACHING HINTS:

Students continue to identify their personal goals, create a training program, and chart their progress. Help and support students design their programs. If desired, another week of Weight Training could be added to this unit so students can test their design in the weight room and modify it as needed.

Over and Under Ball Relay

INSTRUCTIONS:

Players take a straddle position in lane formation. The first player hands the ball overhead with both hands to the player behind, who in turn hands the ball between their legs to the next player. The ball goes over and under down the line.

TEACHING HINTS:

When the ball gets to the last person in the squad formation, they run to the front of their team and start the over and under action until every team member has had a turn at the front of the formation.

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Week #2: Weight Training Lesson Plan 10 - Friday

Move and Change Direction

Partner Racetrack Fitness

Fitness Goals, Training Program, and Training Charts

Over and Under Ball Relay

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