Week #2: Weight Training Lesson Plan 8 - Wednesday
Task Sheets #26 – 29
Music intervals for Racetrack Fitness
Cones and Mats to mark Track and Pit
Upon completion of this lesson, you will:
Demonstrate an understanding of the elements in a program designed to increase muscular strength and size by passing a self-check test with a score of 100%.
Demonstrate an understanding of the elements in a program designed to increase muscular endurance and tone by passing a self-check test with a score of 100%.
Understand the concept of sequencing exercises.
Understand the advantages of working large muscle groups before working small muscle groups.
List exercises in the proper sequence according to the size of the muscle groups for both the upper and lower body.
Perform one set of ten repetitions of leg curls while using your maximum amount of weight and proper form.
Perform two sets of heel lifts, performing the maximum number of repetitions in each of the sets.
NATIONAL STANDARDS: 1-5
Introductory Activity (2-3 Minutes)
Students assume prone position with heads close together and legs extended outward like the spokes of a wheel. One person starts by getting up and moving around the circle over the other students without touching anyone. The last person who is passed is the next participant. The activity can be done with 4 to 12 people.
This can be run like a relay after students learn how to complete it. Divide class into groups of 8-9. First group to have all their players move over all teammates wins.
Fitness Development (8-12 Minutes)
Partner Racetrack Fitness
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
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.
Lesson Focus (15-20 Minutes)
Designing Programs and Sequencing Exercises
Introduce and handout Task Sheets 26 – 29. Task Sheet 26: Program Designs Task Sheet 27: Sequencing Exercises Task Sheet 28: Leg Curl Task Sheet 29: Heel Lift
Discuss program design and properly sequencing exercises with the entire class. After completing the discussion followed by Q&A, have the students self-check their understanding.
Have students find a partner and complete Task Sheets 28 and 29.
Four teams are organized, each of which forms one side of a square. Players sit down, facing in, with hands braced behind them. The members of each team are numbered consecutively. Players wait until their number is called. Eight active players (two from each team) move in crab position and try to kick the cageball over any one of the three opposing teams. The sideline players can also kick the ball. Ordinarily, the hands are not used, but can be allowed in the learning stages of the game.
A point is scored against a team that allows the ball to go over its line. A ball that goes out at the corner between teams is dead and replayed. After a short bout of time (10 to 20 seconds), the active players retire to their teams and another number is called. The team with the fewest points wins the game. This game is strenuous for the active players, so rotate them often.