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
Introductory Activity (2-3 Minutes)
Over and Around
One person gets in position on all fours while the other stands alongside, ready to begin the movement challenge. Challenge is to move over or run around partner a certain number of times. For example, move over your partner 5 times and run around 7 times.
Increase the challenge by having standing partners go over and around other students on all fours.
Use “elbow-to-elbow” management technique to create partners.
When the task is completed, partners change positions, and the challenge is repeated.
Another variation is to have those on all fours move slowly around the area.
Fitness Development (8-12 Minutes)
Interval training involves carefully controlling the work and rest intervals of the participant. Intervals of work (exercise) and rest can be measured in distance, repetitions, or time. Interval training is done by monitoring the heart rate. The student first needs to get the heart rate up to 120 to 140 beats per minute with a warm-up routine. Strenuous activity is then performed to push the heart rate into the 170 to 180 beats-per-minute range. At this point, the student begins the rest interval (usually walking) until the heart rate returns to 120 to 140 beats per minute. Theoretically, the amount of time it takes for the heart rate to return to 120 to 140 beats per minute should not exceed 90 seconds. The major advantage of interval training is that endurance can be increased markedly in a short time.
When the heart rate is elevated, stop the class, and perform some strength and flexibility exercises. Strength Exercises: Curl-ups; Push-ups; Reverse Push-ups Stretching Lower Leg, Bear Hug, Hurdler’s Stretch Sitting Side Stretch, Back Bender
Teach students how to monitor their heart rate, first warming up to 120-140 beats per minute music. Then strenuous activity is alternated with rest interval; 45 seconds for strenuous activity followed by 30 seconds rest period. Heart rate is taken before and after rest period.
Interval training can be used with various locomotor movements. For example, the following work and rest activities can be alternated. Intervals can be measured in either distance or time.
Work activities Rest activities Brisk walking Slow walking Jogging Walking Sprinting Jogging Rope jumping Walking Jumping in place Walking
Lesson Focus (15-20 Minutes)
Fitness Goals, Training Program, and Training Charts
Task Sheet 30: Personal Fitness Goals Task Sheet 31: Develop and Write a Personal Weight Training Program Task Sheet 32: Weight Training Charts
This is the culmination of your unit on Weight Training. Now, the challenge is given to students to identify their personal goals, create a training program, and chart their progress. Use this lesson and lesson 10 to help students design their program. Next week, lessons will continue development and modification of personal fitness programs.
An area about 20 ft wide is marked across the center of the playing area, with a cageball in the center. The object of the game is to throw the foam balls against the cageball, thus forcing it across the line in front of the other team. Players may come up to the line to throw, but they may not throw while inside the cageball area. A player may enter the area, however, to recover a ball. No one is to touch the cageball at any time, nor may the cageball be pushed with a ball in the hands of a player. If the cageball seems to roll too easily, deflate it slightly.