Weight Training 1 & 2

Secondary Course Outline

Course name:

Weight Training I
Grade:  Grade 11 & 12

Prerequisite 

Successful completion of Physical Education 10

Course description:

This course is designed for students to improve their overall fitness by utilizing the principles of muscles physiology and proper weight lifting techniques. Students will work to improve their muscular strength, muscular endurance, flexibility and body composition.

The National Standards for Physical Education indicate that a physically educated student:

1. Demonstrate competency in motor skills and movement patterns needed to perform a variety of physical activities.
2. Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.
3. Participates regularly in physical activity.
4. Achieves and maintains a health-enhancing level of physical fitness.
5. Exhibits responsible personal and social behavior that respects self and others in physical activity settings.
6. Values physical activity for health, enjoyment, challenge, self-expression, and /or social interaction.

Learner outcomes:

Students will know:
Weight training safety rules.
Proper lifting techniques.
The five principles of fitness.
Basics of muscle physiology.

Learner outcomes:

Students will:
Evaluate their personal fitness level
Perform stretching exercises
Perform various weight lifting exercises.
Strength building
Endurance building
 
 Coures Content:
1. Core lifts will include
- Bench press - Hang cleans
- Squat - Front squat
- Power clean - Overhead clean
2. Auxillary Lifts
- Arm curls and variations - Lat pull downs / pull ups
- Tricept / variations - Walking split squats
- Glute ham machine - Lunges
- Incline bench press - Rowing lifts
- Abdominals - Shoulder lifts
- Lateral raises - Dumbell lifts
3. Speed and conditioning
- Russian boxes - 1 leg squats
- Slide boards - Jump rope
- Box jumps and variations - Agility exercises
- Acceleration drills - Hurdle rhythm drills
- Running drills - Abdominals
- Flexibility
4. Body composition
5. Nutrition
- Diet logs
Notes:
- Weight training booklet
- Weight room facility
- Dryland conditioning station
- Body comp scales

 

Course name:  Weight Training II

Grade:
Grades 11 & 12

Prerequisite: Successful completion of Weight Training I

Course description:

This course is designed for students who want to continue to improve their overall fitness. Students will utilize the knowledge and skills learned in Weight Training I to follow an individualized weight training and fitness program designed to meet their personal goals.

The National Standards for Physical Education indicate that a physically educated student:

Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities.

Demonstrates understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance

of physical activities.

Participates regularly in physical activity.

Achieves and maintains a health-enhancing level of physical fitness.

Exhibits responsible personal and social behavior that respects self and others in physical activity settings.

Values

physical activity for health, enjoyment, challenge, self-expression, and/or

social interaction.

Learner outcomes:

Students will:
1. Evaluate their current level of fitness.
2. Set personal fitness goals.
3. Write a personal fitness plan.
4. Demonstrate knowledge of fitness principles.
5. Demonstrate proper technique of various exercises.
 
Practice proper safety procedures and principles while in Weight Training 2
Implement a fitness plan to meet their personal goals.8. Evaluate
their personal fitness program.
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