Name:_______________
Period: _______ ODD/EVEN
Individualized Program Learner Design:
Strength Training
Directions:
Develop a program tailored to your needs that you will able to implement.
It should include methods for achieving your goals in weight training. Use the
information handout and reference questions at the bottom of this page to help
guide you through this process. You may also use resources such as books and
the internet. However, I do not want you to copy and paste things from the
internet. You must actually design your own program. You may type or hand
write the program with the required materials. If you hand write it, be sure to be
neat. Your program should include the following:
1. Place for your name and class on the top of the program.
2. A directions section explaining how to use the program, what type of training
you are doing (strength or endurance training based on the goals that you have
set for yourself), and the frequency (number of times a week to train) of the
program. Your sets and repetitions should reflect the type of training that you
are doing.
3. The name of the muscles that you will be training.
4. The name of the specific exercises that will train each muscle, (Use your class
program as a reference)
5. A place to write the amount of weights, sets, and reps performed for each
exercise.
6. A place to record multiple training sessions with a date section. (a chart or table
that you can record exercises used or dates of training)
7. Must include at least 3 upper body exercises and 3 lower body exercises.
8. The program that you turn in must be completed NEATLY (typed, completed by
hand in ink with a ruler, etc.). It should not be sloppy and scribbled on a piece of
paper. If it is not neat, you can lose up to 5 points.
9. You must have 2 copies of your program. One will be handed in to me and the
other you will use in class. One will be collected so that you do not forget it. If
you do not do this assignment at home, you will do it in class. Please attach the
rubric to the copy that will be graded. It is worth 20 points.
Reference Questions
1. When thinking about a weight training program for you, what are the needs or
goals that you would have for weight training? Would you be lifting for strength
or for endurance and why?
2. How many sets, repetitions, and what frequency would you include in your
weight training program and why?
3. Which exercises or muscles would you include or work in your weight training
program and why?
Strength Training Program Guidelines
1
Weight Training Program Scoring Rubric
Directions
Muscles
Exercises
Weight,
Sets,
Reps,
Body Area
Multiple
Training
Sessions
4-3
2-1
0
Direction
thoroughly
includes: an
explanation of
how to use the
program, what
type of training
you are doing
(strength or
endurance
training), and
the frequency
Muscles that
are being
worked are
identified
3 upper and 3
lower body
exercises are
correctly
identified
A section for 43 of the
following are
included:
weights, sets,
reps, and body
area being
exercised
A place to
record at least
5 session is
available
Directions
include 2-1 of
the following:
an explanation
of how to use
the program,
what type of
training you are
doing (strength
or endurance
training), and
the frequency
Some muscles
being worked
are missing
Fail to state
any of the
following: an
explanation of
how to use the
program, what
type of training
you are doing
(strength or
endurance
training), and
the frequency
Muscles not
identified
2/1 upper body
and 2/1 lower
body exercises
are correctly
identified
A section for 21 of the
following are
included:
weights, sets,
reps, and body
area being
exercised
A place for less
than 5 sessions
is available
Fails to
correctly
identify upper
and lower body
exercises
None of the of
the following
are included:
weights, sets,
reps, and body
area being
exercised
Score
No place is
given for
recording of
sessions
Total: ________/20 Possible Points
Strength Training Program Guidelines
2
Strength Training Information
Reasons for Strength Training
1. Strength or Muscular Training: High weight and low repetitions
2. Toning Muscles or Endurance Training: low weights and high repetitions
3. Progressive Resistance Training Program: Normal range of repetitions is 812 reps per set
When creating your own fitness program, the most important aspects
of your program are:
o The opportunity to evaluate physical activity that supports
achievement of your personal fitness and activity goals
o To promote lifelong participation in fitness/weight training
Terms









Repetitions (Reps): one time exertion or completion of an exercise
Set: a group of repetitions
Overload: the point when you start to struggle with the weight a little bit
because the muscles are being overloaded
Progression: Increasing the weight a little bit each set or starting at a lower
repetitions and working to higher reps during increasing sets
Frequency: The number of times a week that you work out
Burn Out: When you begin to actually decrease in the mass, strength, or
endurance that you had built before fatigue.
Concentric Phase: The power part of the lift; part of lift when you are actually
lifting the weight
Eccentric Phase: Lowering the weight. This must be controlled and slow so
you are working your muscles.
Breathing: Should be controlled; EXHALE when you are LIFTING THE
WEIGHT, and INHALE when you are LOWERING THE WEIGHT. DO NOT
STOP BREATHING!
BE SAFE!
 When lifting, have a SPOTTER. That person is not there to lift the weight
for you, but they are there in case you get into trouble.
 Know your limitations.
 When changing a pin on the machine, make sure that there is no tension
on the cable.
 Always warm up and cool down
 Control the weight.
Strength Training Program Guidelines
3
Examples of Exercises
Upper Body:
Bench Press: works the chest muscles (pectoralis muscles) and the triceps
Lat Pull Downs and Pull-Up: works latissimus dorsi or upper back muscles
Seated Row: works the middle back muscles (rhomboids)
Tricep Extensions or Push Downs: works tricep muscles (back of the upper
arm)
Bicep Curl: works the shoulder muscles (Deltoids)
Shoulder Press: works the shoulder muscles (deltoids)
Lower Body:
Leg Press: works the front of the thigh (quad muscles)
Leg Curls: works the back of the upper leg (hamstrings)
Heel Raisers: works the back of the lower leg (calf muscles)
Hip Adductors: works the muscles on the inside of the thigh (groin
muscles)
Hip Abductors: works the muscles on the outer part of the upper thigh
muscles (hip flexors and lateral extenders)
*You must use at least 3 Upper Body and 3 Lower Body Exercises
During EACH class period. *
Strength Training Program Guidelines
4