Demonstrate an understanding of the principle of progression by passing a self-check test with a score of 100%.
Perform one set of ten repetitions of shoulder press while using your maximum amount of weight and proper form.
Perform one set of ten repetitions of leg extensions while using your maximum amount of weight and proper form.
NATIONAL STANDARDS: 1 – 5
Introductory Activity (2-3 Minutes)
Eliminate to allow more time for Lesson Focus.
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 activitiesRest activities Brisk walking Slow walking Jogging Walking Sprinting Jogging Rope jumping Walking Jumping in place Walking
Lesson Focus (15-20 Minutes)
The Principle of Progression
Handout Task Sheets 23 – 25
Task Sheet 23: The Principle of Progression
Task Sheet 24: Shoulder Press
Task Sheet 25: Leg Extension
Give students the three Task Sheets and divide them into 3 groups if desired. Withing each group students will divide into small groups of 3-4 students.
Discuss progression and find the best weight to begin your lift.
Four bowling pins per squad are used. They are evenly spaced in front of each squad in a fashion like the potato relay. The first person in line lays all the pins down, and the next person stands them up. Only 1 hand can be used.
Use Whistle Mixer to create equal groups of 5.
Assign each group to a relay line.
Evaluation/Review and Cheer
Review elements of personal goal setting. Discuss personal progress in goals to date.