Weight Training
WEEK 1
Day 1 and 2
Standards *
PEHE.5: Exhibits responsible personal and social behavior that respects self and others in
physical activity settings.
Pacing & Topic- Student Orientation/Safety Issues for Physical Education/Weight
Training.
Introduction
Attendance
Essential question- Why are safety rules important? What is the purpose of a spotter?
Class Description and expectations
Student Orientation/Safety Issues for Physical Education/Weight Room
Locker Room Rules and Procedures
Differentiation- Students are grouped by ability, maxes and height for squats.
Assessment- teacher question and answer period.
Review Important Issues
Student Target
I can correctly identify and abide by the rules and regulations for the class and Cobb County
Schools.
I can identify and comprehend the policies and procedures for Weight Training.
I can understand and demonstrate the proper way to fill out the work out card for weight
training class.
Day 3-4-5
Standards *
PEHS.1: Demonstrates competency in motor skills and movement patterns needed to
perform a variety of physical activities.
SLO/WT 1 and 2 -PEWTI1.e The learner will demonstrate the proper spotting techniques for various lifts
and exercises.
Pacing & Topic- Hand out progress/workout cards- see attached card. Weight Lifting
Descriptions – see attached sheet.
Attendance
Essential question- What group of muscles do we exercise on a upper body day?
Weight Lifting Descriptions- teacher will explain and demonstrate all lifts on work out card.
Divide into work out groups and record groups.
Hand out progress/workout cards- see attached card.
Building a foundation, stamina/muscular endurance.
Differentiation- Students are grouped by ability, maxes and height for squats.
Assessment- teacher question and answer period.
Review Important Issue
Student Target - I can understand and demonstrate the proper way to execute the following
exercises: bench press, back squat, incline bench, shoulder press, up-right rows, tricep push
downs, lat pull downs, bicep curls and crunches.
I can identify and compehend the policies and procedures for Weight Training.
I can understand and demonstrate the proper way to fill out the work out card for weight
training class.
WEEK 2
Standards *
PEHS.1: Demonstrates competency in motor skills and movement patterns needed to
perform a variety of physical activities.
PEHS.2: Demonstrates understanding of movement concepts, principles, strategies,
and tactics as they apply to the learning and performance of physical activities.
SLO/WT 1- Element: PEWTI1.d The learner will demonstrate proper lifting technique in executing various
lifts. SLO/WT 2 - Element: PEWTII1.a The learner will identify types of exercises to be performed, which
enhance the development of specific muscle groups.
Pacing & Topic- Bench press/ Pectorialis Major / Progress Card
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing the bench press?
Progress Card, Review Bench Press/ / Pectorialis Major
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and demonstrate the proper way to execute the following exercises:
bench press, back squat, incline bench, shoulder press, up-right rows, tricep push
downs, lat pull downs, bicep curls and crunches
WEEK 3
Standards *
PEHS.3: Participates regularly in physical activity. (WORK OUT CARD/BOOK)
SLO/WT 1 and 2 - Element: PEWTI3.a The learner will participate regularly in physical activity including
warm-up/cool down, strength, technique, movement patterns, and flexibility.
Pacing & Topic- Back Squat/ Quadricep-major muscle, Hamstrings, Gluteus Maximus
/ Progress Card
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing the back squat?
Progress Card, Review Back Squat/ Quadricep
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the squat exercise. I can
identify the muscles that are enhanced when performing the squat exercise.
FRIDAY- only when the students have lifted 4 times in aweek.
Standards *
PEHS.1: Demonstrates competency in motor skills and movement patterns needed to
perform a variety of physical activities.
PEHS.2: Demonstrates understanding of movement concepts, principles, strategies,
and tactics as they apply to the learning and performance of physical activities.
PEHE.5: Exhibits responsible personal and social behavior that respects self and
others in physical activity settings.
REVIEW LIFTS OF WEEK AND STUDENT LEARNING OBJECTIVES
Pacing & Topic- Dynamic warm-up / speed ball
Attendance
Essential question- REVIEW QUESTIONS OF THE WEEK.
What is the difference between static and dynamic stretching?
Dynamic warm-up / speed ball
Differentiation- group by ability.
Assessment- teacher observation, feedback and evaluation.
Review Important Issues
Student Target
I can correctly identify and abide by the rules and procedures for speed ball.
I can understand and demonstrate the proper dynamic warm-up movements.
WEEK 4
Standards *
PEHS.1: Demonstrates competency in motor skills and movement patterns needed to
perform a variety of physical activities.
SLO/WT 1 and 2- Element: PEWTI1.f The learner will demonstrate the safe technique to "fail in a lift".
Pacing & Topic- Incline Bench Press/ / Pectorialis Major/Upper Chest / Progress Card
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing the incline bench
press?
Progress Card, Review Incline Bench Press/ / Pectorialis Major/Upper Chest
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the incline bench exercise.
I can identify the muscles that are enhanced when performing the incline bench
exercise.
WEEK 5
Standards *
PEHS.2: Demonstrates understanding of movement concepts, principles, strategies,
and tactics as they apply to the learning and performance of physical activities.
SLO/WT 1 and 2- Element: PEWTI2.a The learner will compare and contrast the purpose and techniques of
warm-up and cool-down.
Pacing & Topic- One Repetition Max Out/Cycle A
Attendance
Stretching Routine
Essential question- What is the procedure for finding your predicted one repetition max
for bench press and squat?
Progress Card, Review- One Repetition Max Out
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and calculate my one repetition max out for the bench and squat
exercise.
WEEK 6
Standards *
PEHS.2: Demonstrates understanding of movement concepts, principles, strategies,
and tactics as they apply to the learning and performance of physical activities.
skills and movement patterns needed to perform a variety of physical activities.
SLO/WT 1- Element: PEWTI2.c The learner will identify the correct weight loads, sets and repetitions base
upon their pre assessment and personal fitness goals. SLO/WT 2- Element: PEWTII2.b The learner will
demonstrate proper technique and safety during workouts.
Pacing & Topic- Shoulder press / Deltoids
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing the shoulder press?
Progress Card, Review- Shoulder press / Deltoids/Cycle A
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the shoulder press
exercise. I can identify the muscles that are enhanced when performing the shoulder
press exercise.
WEEK 7
Standards *
PEHS.3: Particpates regularly in physical activity
SLO/WT 1 and 2- Element: PEWTI3.b The learner will utilize effective time management skills to
incorporate opportunities for physical activity outside of physical education class.
Pacing & Topic- Up-right Rows/shrugs/high pulls - Trapezius
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing up-right rows?
Progress Card, Review- Up-right Rows/shrugs/high pulls - Trapezius
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the up-right row exercise.
I can identify the muscles that are enhanced when performing the up-right row
exercise.
WEEK 8
Standards *
PEHS.2: Demonstrates understanding of movement concepts, principles, strategies,
and tactics as they apply to the learning and performance of physical activities.
SLO/WT 1 and 2- Element: PEWTI2.d The learner will apply strategies including percentage based lifting,
FIT (frequency, intensity, time) and program design.
Pacing & Topic- One Repetition Max Out/Cycle A
Attendance
Stretching Routine
Essential question- What weight will you attempt for your one repetition max for bench
press and squat, based on your previous max?
Progress Card, Review- One Repetition Max Out
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and calculate my one repetition max out for the bench and squat
exercise.
WEEK 9
Standards *
PEHS.4- Achieves and maintains a healthy enhancing level of physical fitness.
SLO/WT 1 and 2- Element: PEWTI4.a The learner will demonstrate current and accurate record
keeping/charting in their pre and post fitness assessment. Element: PEWTI4.b The learner will actively
participate in fitness assessment using correct form for each test.
Pacing & Topic- Close Grip bench, push downs/ dips, Triceps / Inner Pectorals
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing the close grip bench?
Progress Card, Review- Close Grip Bench / Triceps / Inner Pectorals Student
Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
.Review Important Issues
Student Target
I can understand and execute the appropriate technique for Close Grip Bench
exercise. I can identify the muscles that are enhanced when performing the Close Grip
Bench exercises.
WEEK 10
Standards *
PEHS. 4- Achieves and maintains a healthy enhancing level of physical fitness.
SLO/WT 1 and 2- Element: PEWTI4.f/ PEWTII4.d The learner will know and describe the harmful effects
that anabolic steroids have on the human body.
Pacing & Topic- Lat Pull Downs / Latissimus Dorsi
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing lat pull downs?
Progress Card, Review- Lat Pull Downs / Latissimus Dorsi
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the lat pull down exercise.
I can identify the muscles that are enhanced when performing the lat pull down
exercise.
WEEK 11
Standards *
PEHS. PEHS. 4- Achieves and maintains a healthy enhancing level of physical
fitness.
SLO/WT 1 Element: PEWTI4.c The learner will develop fitness goals based upon the fitness assessment that
are gender and age appropriate. SLO/WT 2- Element: PEWTII4.c
The learner will use fitness results to establish individual goals for health-related fitness component areas.
Pacing & Topic- Straight Bar Curls / Biceps
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing straight bar curls?
Progress Card, Review- Straight Bar Curls / Biceps
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Teacher Evaluation and Feedback.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the straight bar curl
exercise. I can identify the muscles that are enhanced when performing the straight
bar curl exercise.
WEEK 12
Standards *
PEHS. 4- Achieves and maintains a healthy enhancing level of physical fitness.
SLO/WT 1- Element: PEWTI4.d The learner will implement a comprehensive fitness plan to maintain a
healthy level of fitness. SLO/WT 2- Element: PEWTII4.e The learner will analyze the relationship between
physical activity and longevity.
Pacing & Topic- Abdominals and routines to strengthen the abdominals
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing the crunch routine?
Progress Card, Review- Abdominals and routines to strengthen the abdominals
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the different abdominal
exercises. I can identify the muscles that are enhanced when performing different
abdominal exercises.
WEEK 13
Standards *
PEHS. 4- Achieves and maintains a healthy enhancing level of physical fitness.
SLO/WT 1- Element: PEWTI4.e The learner will know and apply the Principles of Conditioning (overload,
progression, and specificty) during their workouts. SLO/WT 2- Element: PEWTII4.f The learner will
evaluate the relationship between fitness and nutrition.
Pacing & Topic- Bent Shoulder Raises- Posterior Deltoid
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing bent shoulder raises?
Progress Card, Review- Bent Shoulder Raises- Posterior Deltoid
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for Bent Shoulder RaisesPosterior Deltoid exercise. I can identify the muscles that are enhanced when
performing the bent shoulder raise exercises.
WEEK 14
Standards *
PEHS.5-Exhibits Personal and social responsibility.
SLO/WT 1 and 2- Element: PEWTI5.a The learner will know and demonstrate proper training etiquette
associated with not providing distractions to others. Element: PEWTI5.b The learner will apply safe and
appropriate care of equipment used in strength training.
Pacing & Topic- Power Clean
Attendance
Stretching Routine
Essential question- What muscle is enhanced when performing the power clean?
Progress Card, Review- Power clean
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and execute the appropriate technique for the power clean exercise.
I can identify the muscles that are enhanced when performing the power clean
exercise.
WEEK 15
Standards *
PEHS.5-Exhibits Personal and social responsibility.
SLO/WT 1 and 2- Element: PEWTI5.c The learner will show respect for the diversity, strength, and
weaknesses of other learners. Element: PEWTI5.d The learner will use proper attire in all exercise settings.
Pacing & Topic- One Repetition Max Out/Cycle A
Attendance
Stretching Routine
Essential question- What weight will you attempt for your one repetition max for bench
press and squat, based on your previous max?
Progress Card, Review- One Repetition Max Out
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and calculate my one repetition max out for the bench and squat
exercise.
WEEK 16-17
Standards *
PEHS.1: Demonstrates competency in motor skills and movement patterns needed to
perform a variety of physical activities.
PEHS.5- Values physical activity Pacing & Topic- EXAM REVIEW
SLO/WT 1 and 2- Element: PEWTI6.a The learner will develop postitive relationships with other students.
SLO/WT 2- Element: PEWTII6.b The learner will list the life-long benefits of regular physical activity.
Attedance
Stretching Routine
Progress Card, Review for exam.
Essential question- Students will be quizzed over the information on the review sheet
by the teacher. Teacher and students will review all strength exercises and the
muscles enhanced.
Student Participation and Performance of Weight Lifting Exercises
Differentiation- Students are grouped by ability, maxes and height for squats. Group
work.
Assessment- Teacher/peer evaluation and feedback. Dartfish and work out
cards/books.
Review Important Issues
Student Target
I can understand and demonstrate the proper way to execute the following exercises:
bench press, back squat, incline bench, shoulder press, up-right rows, tricep push
downs, lat pull downs, bicep curls and crunches.
WEEK 18 – FINAL EXAM