|Sample Lesson Plan
Title: Developing upper body strength/endurance through a circuit resistance training program
No. / Students: 24
Resources / Anticipated difficulties: Resources include: Weight room, stationary bicycle, jump ropes (4), weight training exercise posters on wall, muscular system anatomy poster on wall and stopwatch.
Anticipated difficulties include: overcrowding, potential unacceptable behavior, limited time to demonstrate all exercises, and limited area for demonstrations.
Rationale: Participating in a circuit training resistance program over a period of time will greatly improve strength, tone, self-esteem and neuromuscular coordination. In addition participating in this activity contributes to lifelong fitness and wellness by engaging the student in a variety of fitness activities that could be implemented in future programs.
Lesson Outcomes / Objectives:
- Demonstrate muscular strength by successfully performing 12 repetitions of the bench press, shoulder press, triceps press, biceps curl and lat pull down with a resistance of 40% of students body weight in the training room.
- Demonstrate cardiovascular fitness by continusouly performing jumping jacks, rope jumping, stationary biking, or stair stepping for 2 minutes in-between each of your weight training exercises.
- Show knowledge of resistance training by correctly identifying a minimum of 80% of the targeted muscle groups responsible for movement while viewing illustrations of specific resistance activities.
- Show knowledge of resistance training by correctly describing the proper technique in at least 7 out of 10 basic exercises on the handout given at the end of class.
- Exemplify a positive attitude toward lifelong fitness and wellness by attending the optional afterschool workout for 10 consecutive weeks in the training room.
||Description of Activity
1. Students will jump rope to music for 2 minutes
2. Students will perform the quad, hamstring, calf, lower back and shoulder stretch for 30 seconds each.
||Move to weight room
||1. Review correct technique for each of the 12 strength exercises taught in prior class.
||Anticipatory set/ Intro
||1. Explain the concept of a circuit workout and its value in developing fitness
||1. Explain and demonstrate where needed each exercise at each station. Explain that each student will have approximately 30 seconds to complete 10-12 reps or jump rope and rotate to the next station. Resistance and cardio stations will be alternated throughout the 12 minute workout.
||Core Learning Activity
1. On the teachers command, students will correctly perform 10-12 repetitions at their station. Waiting students will jump rope for 30 seconds.
2. On command students will reverse rolls for 30 seconds.
3. Students will have 30 seconds to move to the next station and prepare for the start of exercise (change resistance and make any necessary adjustments).
4. This regimen will continue until all students have completed the circuit.
||1. With pfish music playing, students will leisurely walk around the gym for 2 minutes.
Assessment: The class will be assessed by observation, checking student exercise charts and questioning students during class.
- Observation: Unobtrusive/I will observe ten students chosen randomly. I will analyze their technique in the bench press, shoulder press, curl, squat, lat pull noting the number of specific form errors for each student.
- Strength Charts: I will look at 10 students strength charts chosen at random and determine the number of students able to perform at least 10 reps with 40% of their body weight.
- Questions: During training session I will ask 10 randomly selected students five questions each regarding correct form and the muscles that are stressed by specific exercises.
Evaluation: Based upon the assessment, I will make any needed changes in the % of body weight used to determine proper resistances. This will be implemented in the following lesson. In addition the assessment will indicate incorrect form in exercises that will require additional review in the next class. The verbal questions show any gaps in student knowledge. This will indicate if additional instruction in muscles and movement will be necessary.