Kathy Tevelson
EDUS 515
Dr. Patricia Vito Duncan
Let’s Get In Shape
SUBJECT: Physical Education
TOPIC: Isometric and Weight Training for Fitness
Grade Level: Ninth
Target Group: The ninth grade heterogeneous class is comprised of 30 students having varying ethnic
backgrounds, learning styles, and multiple intelligences. The group is familiar with concepts relating to
health and physical fitness involving isometric and weight-bearing exercises and how these movements
relate to health and well-being as previously taught in lessons included in the unit.
PDE Standards:
10.4.9.A: Analyze and engage in physical activities that are developmentally/ individually appropriate and
support achievement of personal fitness and activity goals
10.4.9.D: Analyze factors that affect physical activity preferences of adolescents.




Skill competence
Social benefits
Previous experience
Activity confidence
10.5.9.D: Identify and describe the principles of training using appropriate vocabulary.






Specificity
Overload
Progression
Aerobic/anaerobic
Circuit/interval
Repetition/set
Measurable Objectives:


Students will be able to name the specific/individual exercises.
Students will be able to explain which exercises affect which muscle groups and how they affect
overall health and fitness.
Behaviors
Evidence
Criteria
Name specific/individual
exercises and the body parts they
affect.
Prepare an individual workout
routine based on the exercises
learned.
Group members practice and do
the exercises.
Workout chart, exercise chart,
attached rubric.
Group members complete an
individualized workout routine
chart and tailor the workout to
their individual needs.
Individualized workout chart,
attached rubric.
Teaching to the Objectives
Summary of Concepts








The body is divided into seven segments that are grouped for workouts: chest, back, shoulders,
biceps, triceps, legs, and abdominals.
For workout purposes, the back includes the trapezius muscle, the rhomboideus muscle, and the
latissimus dorsi muscle.
For workout purposes, the chest includes the pectoralis minor muscles, the pectoralis major
muscles, the teres minor muscles, and the teres major muscles.
For workout purposes, the shoulders include the anterior, medial, and posterior deltoid muscles.
For workout purposes, the biceps include the biceps brachii muscles.
For workout purposes, the triceps include the triceps brachii muscles.
For workout purposes, the legs include the sartoris muscle, the rectus femoris muscle, the vastus
lateralis and vastus medialis muscles, and the adductor longus and adductor magnus muscles
(which make up the quadriceps); the long and short heads of the biceps femoris muscles and the
semitendinosus muscles (which make up the hamstrings); and the gastrocnemius muscles (which
make up the calves).
For workout purposes, the abdominals include the external and internal intercostals muscles, the
external and internal oblique muscles, the transverses abdominis muscles, and the rectus
abdominis muscles.
ESTIMATED
TIME
TEACHING TO THE OBJECTIVES

7 minutes
INTRO: Based on former knowledge,
students will list the exercises they will
perform and the body parts these
exercises will target, such as the back
(including the trapezius muscle, the
rhomboideus muscle, and the latissimus
dorsi muscle); the chest (including .
pectoralis minor muscles, the pectoralis
major muscles, the teres minor muscles,
and the teres major muscles), the
shoulders (including the anterior, medial,
and posterior deltoid muscles); the biceps
(including the biceps brachii); the triceps
(including the triceps brachii); and the
legs (including include the sartoris
muscle, the rectus femoris muscle, the
vastus lateralis and vastus medialis
muscles, and the adductor longus and
adductor magnus muscles (which make
up the quadriceps); the long and short
heads of the biceps femoris muscles and
the semitendinosus muscles (which make
up the hamstrings); and the
gastrocnemius muscles (which make up
the calves); and the abdominal muscles
(including the . external and internal
intercostals muscles, the external and
internal oblique muscles, the transverses
abdominis muscles, and the rectus
abdominis muscles.
DIFFERENTIATION
Process: Visual
learners may want to
draw and label a
sketch of the human
body’s muscle groups;
Auditory learners may
want to repeat the
names of the body
parts as they label
them.
DEVELOPMENTAL ACTIVITIES:
Display a sketch of the human body and ask
students to name the body parts for workout
purposes. Elicit responses to include the Latin
names of the body parts.

35 minutes


Record the body parts as they are
named; encourage the use of the Latin
name for the body parts as well.
Have students offer suggestions as to the
purpose each exercise serves and the
overall effect it will have on the human
body. Record the suggestions on the
picture of the human body.
Review the list of exercises and the effect
these exercises will have on the body
Process: Provide a
picture of the human
body to which students
can refer and label.
Group organization
dependent on teacher
discretion to optimize
performance for all
students.



when completed.
Explain that students will demonstrate
these exercises and review with each
other what they observe the muscles
doing.
Students will be divided into two groups;
those performing isometric exercises
(muscles are put under tension but not
allowed to contract) and those performing
weight-bearing exercises (using weight as
resistance on the muscle(s) allowing the
muscle(s) to contract). The focus
questions for the study are, “What body
part does this particular exercise benefit?”
and “How will this exercise benefit overall
fitness?” The workspace should
accommodate all students and provide
adequate space for the investigation.
Review the directions for the activity.
1. Discuss the human body’s
muscle groups and determine
who understands the principles
of what exercise does for the
body.
2. Observe the proper execution of
the exercise and determine how
the exercise will affect the
involved muscle group(s).
Students should record their
individual observations on their
workout charts.
3. Students will all begin with the
same body part/muscle group
to keep uniformity while
working out and to reinforce
what muscles are being used,
which will support learning the
Latin names of the muscles.
Students will perform 2
exercises per body part.
STUDENTS PERFORMING
ISOMETRIC EXERCISES WILL
PERFORM THE SAME
MOVEMENTS WITHOUT THE
WEIGHTS OR TOWELS IN
HAND.
4. Students will perform a warmup routine of various stretches
following the teacher’s
instruction.
5. CHEST: Students will perform
Process: Students
may be given specific
exercises to enhance
their critical thinking
skills to maximize
opportunity for
success.
Process: Accelerated
students can do
additional exercises
per body part to
further learn how
exercise affects the
muscle groups.
Teacher monitors the
two groups and checks
the accuracy of
information in the
workout charts.
Teacher provides
assistance for creating
a list of bullet points
from which sentences
can be created. Wait
time can be altered to
enhance group
performance.
chest flys. While standing
upright and holding weights in
their hands, students will
position hands with palms
facing out at shoulder height
with elbows bent and pointing
down. Students will bring palms
together in front of body and
squeeze the chest muscle
(pectoralis major and minor
muscles) to complete 1
repetition. Students will perform
12 repetitions (herein known as
“reps.”).
6. CHEST: Students will perform
push-ups. In one of two
positions: on the floor or
against the wall students will
place their hands under the
shoulders with elbows straight,
feet are placed together and the
body is held in a plank
(straight) position. Students will
bend elbows to lower body
against the wall or close to the
floor to perform 1 rep,
squeezing the pectoralis major
and minor muscles and the
teres major and minor muscles
(chest muscles). Students will
perform 12 reps.
7. BACK: Students will perform
pull downs. Students will stand
upright with knees slightly bent
and with hands overhead,
grasping the weights or towels
with arms overhead straight in
the air. Students will pull down
the towel or weights to
shoulders in front of the body,
squeezing the trapezius,
rhomboideus, and latissimus
dorsi muscles (muscles in the
back and under the arms). This
is 1 rep. Students will raise the
weights or towels above head
up in the air to repeat the
exercise. Students will perform
12 reps.
8. BACK: Students will perform
bent-over rows. Bending at the
waist with knees slightly bent,
students will hold weights or
towels in their hands with
elbows slightly bent and arms
extended. Students will pull
weights or towels in toward
body at chest level, squeezing
the latissimus dorsi and
rhomboideus muscles (muscles
under arms and mid-back).
9. SHOULDERS: Students will
perform standing flys. While
standing upright, students will
hold weights in front of body
with palms facing each other
and elbows slightly bent.
Students will raise arms out to
the sides up to shoulder height
and at the top of the exercise
they will slightly tip their hands
with the pinkie finger side
upward to finish the movement,
squeezing the anterior, medial,
and posterior deltoid muscles
(shoulder muscles). This is 1
rep. Students will bring the
weights back down to the front
of their bodies to repeat the
exercise. Students will perform
12 reps.
10. SHOULDERS: Students will
perform arm rotations. Standing
upright without weights or
towels students will hold arms
straight out to their sides for a
total of 90 seconds, with
exercises completed in 30second intervals. Students will
make small circles rotating
forward for 30 seconds.
Immediately without putting
arms down or stopping,
students will continue for
another 30 seconds making
small circles backwards.
Immediately without putting
arms down or stopping,
students will motion as if they
are flicking water off of their
fingers for 30 seconds, working
the anterior, medial, and
posterior muscles (shoulder
muscles).
11. BICEPS: Students will perform
alternating bicep curls. Standing
upright and holding the weights
in their hands or simulating
holding a weight, students will
hold their arms down at their
sides with palms facing
outward. One arm at a time,
students will curl their arms up
to their shoulders while keeping
elbows at their sides. Students
will alternate reps between the
arms, working the biceps brachii
muscles. Students will perform
12 reps.
12. BICEPS: Students will perform
bicep curls (curls will be
performed simultaneously).
Standing upright students will
hold the towels or simulate
holding a straight bar with arms
down in front of the body,
palms facing out and elbows
slightly bent. With elbows tight
into the body, students will curl
their arms up toward their
shoulders squeezing their biceps
brachii muscles, and then return
to starting position. This is 1
rep. Students will perform 12
reps.
13. TRICEPS: Students will perform
kickbacks. Bent over at the
waist with knees slightly bent,
students will hold the weights or
simulate holding weights at
chest level with palms facing
inward. Keeping elbows close to
the body, students will hinge at
the elbow pushing the forearm
backwards, squeezing the
triceps brachii muscles, and
return to starting position. This
is 1 rep. Students will perform
12 reps.
14. TRICEPS: Students will perform
pushdowns. Standing upright
with knees slightly bent
students will grasp towel or
simulate grasping towel with
elbows bent, hands in front of
chest with palms facing
outward. Keeping elbows close
to the body students will push
down in front of the body,
squeezing the triceps brachii
muscles and returning to
starting position is 1 rep.
Students will perform 12 reps.
15. QUADRICEPS: Students will
perform lunges. Standing
upright with feet together,
students will step back with
their right legs and bend their
knees down to the floor while
keeping their front leg steady.
Students will return right leg to
standing position. This is 1 rep.
Students will perform 12 reps
with right leg then 12 reps with
left leg.
16. QUADRICPES: Students will
perform squats. Standing
upright with feet shoulder-width
apart and knees slightly bent
students will hold closed hands
at shoulder level with palms
facing outward. The hand
position is for stability. Students
will squat down keeping their
backs straight and squeezing
their sartoris, rectus femoris,
vastus lateralis and medialis,
and adductor magnus muscles
(known as the quadriceps
muscles (thigh muscles).
Students will return to standing
position. This is 1 rep. Students
will perform 12 reps.
17. HAMSTRINGS: Students will
perform standing curls.
Standing upright with knees
slightly bent and feet shoulderwidth apart students will pick up
their right legs and bend the
knees so the backs of their
calves face upward and they will
squeeze the biceps femoris and
semitendinosus muscles (known
as the hamstrings). Return to
standing position is 1 rep.
Students will perform 12 reps.
18. HAMSTRINGS: Students will
perform deadlifts. Standing
upright with feet together and
knees slightly bent, students
will stand with hands closed as
if holding weights at their sides.
Students will bend at the waist
keeping knees bent and
squeezing hamstrings (biceps
femoris and semitendinosus
muscles). Return to standing
position. This is 1 rep. Students
will perform 12 reps.
19. CALVES: Students will perform
standing calf raises. Standing in
an upright position with legs
together, students will move up
and down on their tip-toes and
return to the floor while
squeezing their gastrocnemius
muscles (calves). This is 1 rep.
Students will perform 12 reps.
20. CALVES: Students will perform
seated calf raises. Sitting on the
edge of the bench or chair,
students will place feet on the
floor and move up and down on
their tip-toes with slow,
deliberate movement up and
down while squeezing the
gastrocnemius muscles. This is
1 rep. Students will perform 12
reps.
21. ABDOMINALS: Students will
perform V-seats. While seated
on a bench or chair, students
will pull knees up into chest.
Students will extend their legs
out in front of the body to form
a “V” with their bodies. Return
to the starting position while
tightening their transverse and
rectus abdominis, internal and
external oblique, and external
and internal intercostals
muscles (the abdominals or
“abs.”). This is 1 rep. Students
will perform 12 reps.
22. ABDOMINALS: Students will



perform leg lifts. While seated
on a bench or chair, students
will grasp behind them and put
their legs angled out in front of
them with heels barely touching
the floor. Students will then
bend their knees into their
chests and then return the
heels to the floor while
squeezing their transverse and
rectus abdominis, internal and
external oblique, and external
and internal intercostals
muscles (abs). This is 1 rep.
Students will perform 12 reps.
23. When the workout chart is
completed, students should
write sentences to explain how
each exercise is properly
executed and the result on the
muscle group(s). Each student
should be encouraged to write
his or her own impressions.
24. Students will discuss among
themselves what information
they have learned and each
student will present to the class
a unique observation or
statement regarding the
exercises, the muscle group(s)
affected, or the overall result.
Provide handouts to which students can
refer as they are working.
Students determine which exercises really
taxed the muscle group(s) and complete
one chart for the group, recording their
observations.
Students will write an explanation of how
the exercises affected the muscle groups
and how the exercises affected their
overall physical sense.
ASSESSMENT: Students will be able to name
the specific/individual exercises. Also,
students will be able to explain which
exercises affect which muscle groups and
how they affect overall health and fitness. A
chart will be scored according to the rubric
and explanation will be scored for content
and manner of presentation.
3 minutes
CLOSURE: Display a picture of the human body
and various athletes. Have volunteer students
provide input as to what muscle group(s) is/are
visible and/or working during exercise, as a
whole class activity, elicit student ideas as to
how the exercise affects the muscle group(s).
Ask the students what they learned from the
experience.
Materials: Hand weights, towels (used for resistance), sketch of the human body, and photographs of
famous athletes.
Follow-Up:
As a class, which exercises affected which muscle groups. Determine how many repetitions or sets were
effective for a group of nonathletic students, semiathletic students, and athletic students. Record these
findings in a chart, note the greatest number to the least number, and create a bar graph to show the
numbers in each group. Review the results.
Make a list of other exercises that might benefit someone who wants to get in shape or maintain good
physical fitness. Other exercises could include team sports or individual sports.
References:
Dorland’s Illustrated Medical Dictionary.
©2002 – 2010. Merck Sharp & Dohme Corp., a subsidiary of Merck & Co., Inc. All
rights reserved. MerckSource is a registered trademark of Merck Sharp & Dohme Corp., a subsidiary of Merck & Co., Inc.
This site provides a diagram of the human body.
http://www.mercksource.com/pp/us/cns/cns_hl_dorlands_split.jsp?pg=/ppdocs/us/common/dorlands/dorland/misc/dmda-b-000.htm
EXAMPLE CHART
STUDENTS NAMES:
EXERCISES
Carol J, Dana C, Kim A, Jimmy D,
Paul J, Diana R, Joe C, Shawn C,
Johnny M, Steve V,
ISOMETRIC SHOULDER PRESS OR SHOULDER
PRESS WITH WEIGHTS
THIS EXERCISE:
WORKS THIS PART OF THE BODY
SHOULDER PRESS WITH WEIGHTS
ANTERIOR, MEDIAL, AND POSTERIOR DELTOIDS
ARM CIRCLES
ANTERIOR, MEDIAL, AND POSTERIOR DELTOIDS
ISOMETRIC FRONT RAISES
ANTERIOR AND MEDIAL DELTOIDS
EXAMPLE EXPLANATION
The above students perform the exercises and understand how the exercise affects the muscle groups and
overall fitness.
MUSCLE
GROUP
PERFORMED
WARM-UP
ROUTINE
1 to 5 points
FOLLOWED
INSTRUCTIONS
1 to 5 points
PERFORMED
EXERCISE
CORRECTLY
1 to 5 points
COMPLETED
NUMBER OF
REPETITIONS
1 to 5 points
COMPLETED
TOTAL
WORKOUT FOR
SPECIFIC BODY
PART
1 to 5 points
CHEST
Chest flys
Push-ups
BACK
Pulldowns
Bent-over
rows
SHOULDERS
Standing flys
Arm
rotations
BICEPS
Alternating
bicep curls
Bicep curls
TRICEPS
Kickbacks
Pushdowns
QUADRICEPS
Lunges
Squats
HAMSTRINGS
Standing
curls
Deadlifts
CALVES
Standing calf
raises
Seated calf
raises
ABDOMINALS
V-seats
Leg lifts
TOTAL = 25 points
23 to 25 = A
14 to 16 = D
20 to 22 = B
11 to 13 = F
17 to 19 = C
STUDENT NAME________________________________