UNIT PLAN
PHYSICAL EDUCATIONST. SCHOLASTIGAACADEMY
Subjec* WeightTraining
ONE SENTENGESUMMARY: Studentswillperformexercises
to improvestrengthandendurance.
STANDARDS& BENGHMARKS(Louisiana and Nationat)
Standard
#3 Exhibitsa physically
activelifestyle:3-N-1,3-N-2,3-H-1,3-H-2,3-H-3.
Difficulty8
Standard
#7 Understands
thatphysicalactivityprovides
theopportunity
for enjoyment,
challenge,
self-expression,
andsocialinteraction:
7-N-1,7-N-2,7-N-3,7-N-4,7-H-2.
Difficulty
4
CATI{OLIC STANDARDS
Standard
#3 Showrespectandconcernfor self,othersandfor all God'screation
Standard
#6 Purcueexcellences
in all endeavors
throughselfdirected,
ongoinglearningandachievement
froma
Catholicholisticperspective
SKTLLS/KNOWLEDGE(TERMS)
Students
willengagein activities
suchas;warmingup,stretching,
performvariousformsandtechniques
of weight
training.
GRITIGALQUESTIONSOR STATEMENTS
1. Listthe healthbenefitsfor exhibiting
andmaintaining
a physically
activelifestyle.
2. Howdoesmaintaining
a physicalactivelifestyle
affectthe individual
in the lateryears?
3. Howmuchphysicalactivity/exercise
onemustdo to achieveor maintaina healthylifestyle?
PRE.ASSESSMENT
paperon trainingcomponents
Research
FORMATIVEASSESSMENT
Students
willperforma varietyof skillsto testtheirknowledge
andunderstanding
of maintaining
a healthylifestyle
PERFORMANCEASSESSMENT
Students
willdemonstrate
andperformtheirskillsproperlyandeffectively
SPECIFIG GRADING GRITERIA
GENERAL GRADING GRITERIA
Students
willperforma 3 minutewarm-up
Students
willbe gradedon theirattitudeandparticipation,
jumprope,etc)
(jogging,
dressingin correctP.E.uniform,andfollowing
directions.
Studentswill performspecificstretchesneeded
Students
willperformvariousweighttrainingexercises
Students
willexhibitpropersafety(spotting,
properform)
I NSTRUCTIONALSTRATEGIES
Students
willbe introduced
andleamedthe importance
of participating
in a well-rounded
program
healthpromotion
goodhealthhabits,andexercisefor endurance,
thatincludespropernutrition,
strength,andflexibility
throughlecture,
literature,
andvisualdemonstrations.
WWW
Weight Training
The humanbody is madeup of over 600 muscles.Musclesarebundlesof closely
interlockedfibers, which stretchandconhactto control the bonessurroundingthem.
Why shouldyou weighttrain?
o
o
.
o
Betterperformanceof thehumanbody
Improvedmuscularsfength
Improvedmuscularendurance
Improvedflexibility
How do you improve your strength?
o
o
o
o
Increasethe amountof resistance
of the exercise
Increasethe numberof repetitions
Increasethe numberof sets
Increasefhe intensityof the exercise(decrease
the recoveryperiod)
Types of weight training exercisesand musclegroupsworked
.---
1)
2)
3)
4)
5)
6)
7)
BenchPress- Pectoralsor chest,ticeps, shoulders
ShoulderPress- deltoids,triceps,hapezius
BicepCurls- Biceps
TricepExtension- Triceps
One-armeddumbbellrows- Latisimusdorsi(lats),biceps,upperback
ShoulderRaises- DeltoidsandTrapezius
Squats Quadriceps,Adductor Magnus(hamstrings),gluteus medius/maximus,
gastrocnemius(calves),
hip fl exors
8) Leg Curl - Hamstrings
9) Leg Extension- Quadriceps
10)Lunges- Quads,hamstrings,glutealmuscles,calves,hip flexors
11)Calf Raises- calves
How Much, How Many, How Often
The amountof weight shouldbe basedon a perce,lrtage
of the maximun amount of
weight that can be lifted one time. A weight load shouldproducefatiguenearthe end
of the last repetitionon the final setof the exercise.The numberof repetitionsvarieson
the purposeof your workout. To increaseyotu sfrength,generallyyour sets should
consistof 4-6 reps. Increasingthe numberof setto 12-20increasesmuscularendurance.
Though the number of setsremainsa controversyfor some "experts", generallyyou
shouldperform at least 2 setsof an exerciseat least 3 times a week in order to see
significant improvementsin both strengthand endurance. You must always take into
accountrecovery time betweensets. The heavier the weight being lifted, the more
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recovery time neededbetwee,nsets. You should also give yourself 48 hours between
workout sessionsso that your musclescan recover from ttre rn"rr and shain placed on
them.
Safety
You should alwaysfollow simple rules while weight training. Thoughweight training is
a safeactivity, it canbe dangerous.
o Train with a coach or a partner so that you always have a spotter in case of
emergency
o Follow yoru training schedule- makesureyour muscleshavetime to heal
o Sfretch- "cold" musclesare easierto injure
o Don't horseplay
o Wearprop€rclothing.andshoes
Weight Training is an activity EVERYOI\E can enjoy and benefit from. You do not
have to be an athlete or good at sports to weight train. It is an excellentway to stay
in shape,look good, feel good, build confidenceand self-esteem,and lose weight
provided you eat properly.
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