Weight Training
Integrated Through Entire Semester
Integrated Through Entire Semester
H10.1a,b,c,d,f,n,o,p,q, H10.2a,b,f,k,l,n,o,s, H10.3a,b
H10.1a,b,c,d,f,n,o,p,q, H10.2a,b,f,k,l,n,o,s, H10.3a,b
- Essential Health Concepts - Sleep, Health and Wellness
- Healthy Lifestyles and Decision Making
- Advocacy and Health Promotion
Each unit below is taught for approximately five days.
Each unit below is taught for approximately five days.
Orientation
Orientation
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Review Syllabus
- Classroom Procedures, Policies, Rules, and Regulations
- Expectations, weight room etiquette, cleanup routine, minute by minute daily schedule about rotations, time frames used for each activity.
- Lockers, issue gym uniforms, and squad formation
- Implementation of daily proper stretching techniques to increase flexibility, muscular strength, muscular endurance, and body composition. Cardiovascular endurance
- Implementation of daily Warm-up/Cool down (see below for daily activity)
Fitness Testing (Pre-test)
Fitness Testing (Pre-test)
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Introduction and Development of Physical Literacy
- Introduction to Muscle Groups, Bone, and Body Systems
- Introduction and Continuation of Motor and Locomotor skill development
- Introduction to Weight-room fitness knowledge to learn proper lifting techniques, spotting methods, weight room safety and workout routines.
- Implementation of nine pre-test, for student weight training base-line , creation of Personal SMART Goal for Fitness Level Improvement
Phase I
Phase I
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Weeks 3-8-Phase 1 - start after beginning of the semester testing to see where the students are physically. This phase is Six week long and is for preparation for mid semester testing. Variations are made for students who may have an easier time with certain workouts or for those who are having a hard time with certain ones because of injury, strength, etc. Monday and Tuesday workouts will be discussed the first Monday after testing to make students aware of each exercise.
- Continuation of weekly daily warm-up and cool-down (description below)
Fitness Testing (Mid-term)
Fitness Testing (Mid-term)
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Continuation of Personal SMART Goal for Fitness Level Improvement
- Continuation of Motor and Locomotor skill development through testing
- Weeks 9- Mid semester testing- same Nine tests are given that were given at the beginning of the semester to check for progress in various levels of strength and fitness.
Phase II
Phase II
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Weeks 10-15- Phase 2- (attached) - start after mid semester testing. Some of the exercises will remain the same although sets and reps may change. Other exercises may work similar muscle groups as the first phase but will achieve that by doing different movements, using different equipment, more weight/less reps, etc. New exercises, routines will be discussed before beginning the workouts.
- Continuation of weekly daily warm-up and cool-down (description below)
Phase III
Phase III
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Weeks 16-17- Phase 3- (attached)- Workouts will be changed 2 weeks before testing to create muscle confusion. This is important late in the semester because the 3rd round of tests is harder to improve than the second round because of reaching plateaus. Any changes in workouts will be discussed before students begin their new exercises.
- Continuation of weekly daily warm-up cool-down (description below)
Fitness Testing (Post-test)
Fitness Testing (Post-test)
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Week 18- End of semester testing. Scores will be compared to the second testing cycle to check for improvement in all nine areas of strength and fitness. Reflection of Personal SMART Goal
- Collection of locks, Exam Review and Exam
Implementation of Weekly Daily Warm-ups
Implementation of Weekly Daily Warm-ups
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Daily Closure -Abdominal exercises are done Monday, Tuesday, Thursday and Friday every week of the semester except for testing weeks. Four different AB exercises are chosen each day. The amounts vary depending on how hard the ones chosen are and also how far along we are in the semester. Regular crunches, bicycles, V ups, flat crunches, count downs, crossovers, alternating crunches, reach throughs, circles, scissor kicks, scoops, planks, oblique planks, leg drops, leg throws are all examples of the many AB exercises that are performed. We expand on them as the semester goes along and their core gets stronger.
Implementation of Daily Cool Down
Implementation of Daily Cool Down
SOL 10.1, 10.2, 10.3, 10.4, 10.5
SOL 10.1, 10.2, 10.3, 10.4, 10.5
- Continuation of daily proper stretching techniques to increase flexibility, muscular strength, muscular endurance, and body composition
- Continuation Physical Fitness Testing (Mile run, V-sit and reach, Pull-ups, Sit-ups, Push-ups, Shuttle)
- Monitoring of Personal SMART Goal (review the Data from pre-test to mid-term)
- Fitness related activities