Beginning Strength Training Curriculum reviewed 8-21-08 Beginning Strength Training Curriculum 0
Beginning Strength Training Curriculum reviewed 8-21-08 Beginning Strength Training I. Students will identify and demonstrate proper safety techniques for the weight room. (SM 4.7) A. Content and Skill (SMHPE 2) 1. Weight room safety rules 2. Equipment use and safety 3. Spotting techniques 1. Identify the weight room rules through written assessment. 2. Identify proper spotting techniques for various exercises. (Teacher observation check list, Student performance scoring guide) 1. Analyze and employ the proper exercise technique.* 2. Analyze and employ the proper spotting criteria.* 3. Demonstrate all safety rules and precautions.* 4. Demonstrate cooperative learning, measuring exercise technique, and spotting criteria.* *(Teacher observation check list, Student performance scoring guide) 1. Students will appraise the importance of following all safety rules and precautions for the weight room environment. 1. Students will apply and illustrate the proper safety rules, exercise technique and spotting criteria (written assignment or oral presentation) 1
Beginning Strength Training Curriculum reviewed 8-21-08 II. Students will identify and apply the proper techniques for warming up and cooling down, using equipment and various lifting skills. (SM 1.6, 2.1, 4.7) A. Content and Skills. (SMHPE 4) 1. Stretching and warm-up 2. Techniques for use of weight lifting apparatus. 3. Plyometrics and drills 1. Students will identify and discuss a variety of lifting exercises with proper techniques. (Teacher Observation and performance scoring guide) 1. Demonstrate proper daily warm-up, stretching, and cool down activities.* 2. Demonstrate a variety of lifting exercise using proper techniques.* *(Teacher Observation and performance scoring guide) 1. Students will use peer evaluation of proper warm-up, use of equipment and various free weight lifting skills. (Teacher Observation and performance scoring guide) 1. Students will demonstrate proper warm-up and cool down techniques while performing various activities. (scoring guide and or video testing) 2
Beginning Strength Training Curriculum reviewed 8-21-08 III. Students will identify and apply the principles of cardiovascular training. (SM 1.4, 2.7, 4.7) A. Content and Skill (SMHPE 1, 4) 1. F.I.T.T. concept 2. Overview of heart rates and zones 3. Procedures for measuring heart rate, i.e., taking pulse, using heart rate monitors. 4. Types of Cardiovascular programs. 1. Students will illustrate how to use heart rate monitors and explain the cardiovascular effectiveness of the activities. (Teacher Observation and performance scoring guide) 1. Employ the use of the Korvonan formula to determine target heart zones. (Teacher Observation and performance check list) 2. Demonstrate the use of heart rate monitors to measure their heart rates in a variety of drills and activities. (Teacher Observation and performance scoring guide) 1. Students will construct a program of cardiovascular exercises to determine how it will enhance their cardiovascular fitness. (written assignment) 1. Students will calculate and record their heart rates zones and determine exercises that allow them to train in each zone. (written assignment) 3
Beginning Strength Training Curriculum reviewed 8-21-08 IV. Students will identify and apply the principles of muscular fitness and its impact on total body fitness. (SM 2.1, 4.7) A. Content and Skills (SMHPE 1, 4) 1. Identification of major muscle groups 2. Muscular strength 3. Muscular endurance 4. Strength training specificity 5. Circuit training 1. Identify the human muscles on a diagram and explain how they relate the various strength training exercises (self or peer assessment) 1. Demonstrate a variety of strength training and endurance training activities. (Written Assessment, Teacher Observation, Performance scoring guide) 2. Demonstrate strength training progress through various class competitions. (Performance scoring guide) 1. Evaluated their individual strength level of fitness. 2. Design a program for developing muscular strength and endurance that meets the students needs. (written assignment) 1. Students will list the major muscles of the body and illustrate which exercises develop the various major muscles. (written assignment or oral presentation) 4
Beginning Strength Training Curriculum reviewed 8-21-08 V. Students will identify and apply the principles of nutrition, weight management and its impact on total wellness. (SM 1.2, 2.1, 4.7) A. Content and Skills (SMHPE 1, 2, 4) 1. Body composition 2. Weight control and maintenance 3. Basic nutrition concepts 1. Explain how exercise and nutrition affects body composition. 2. Give examples of good nutritional practices. 3. Recognize and identify various weight loss programs. 1. Calculate their caloric intake with the use of caloric cost worksheet. 2. Analyze common nutritional practices and appraise the problems that could result. 1. Evaluate current literature regarding nutrition and supplements. (Written or oral presentation) 2. Measure their body composition self-assessment. (Self testing) 1. Students will interpret the relationship between nutrition, training, and body composition. (written assignment) 5
Advanced Strength Training Curriculum 0
Advanced Strength Training I. Students will identify, use and assess types of equipment and safety rules for the weight room. (SM 4.7) A. Content and Skills (SMHPE 4) 1. Free weights and apparatus 2. Weight machines 3. Accessory gear (belts, wraps, straps) 4. Weight room rules 5. Guidelines for spotting 1. 2. Identify the weight room rules. 3. Identify proper spotting techniques for various exercises. (Teacher observation, Student performance scoring guide) 1. Analyze and employ the proper exercise technique.* 2. Analyze and employ the proper spotting criteria.* 3. Demonstrate all safety rules and precautions.* 4. Demonstrate cooperative learning, measuring exercise technique, and spotting criteria.* *(Teacher observation check list, Student performance scoring guide) 1. Students will appraise the importance of following all safety rules and precautions for the weight room environment. 1. Students will demonstrate the proper safety rules, exercise technique and spotting criteria (written assignment and or oral presentation) 1
II. Students will employ the principles of warm up and cool down and interpret how it relates to strength and speed conditioning. (SM 1.6, 2.1,4.7) A. Content and Skills (SMHPE 4) 1. Benefits of proper warm up and cool down. 2. Types of warm up movements both general and specific.(pre & post) 3. Factors affecting flexibility 1. Identify warm up and cool down exercises for all major muscle groups. 2. Identify factors that affect flexibility. 3. Identify various stretching routines. 1. Demonstrate various types of stretching movements: static, dynamic, ballistic, PNF.* 2. Demonstrate warm up and cool down exercises for all major muscle groups.* 3. Demonstrate a variety of lifting exercise using proper techniques.* *(Teacher Observation and performance scoring guide) 1. Students will compare warm-up and cool-down programs, pertaining to individual activity. 1. Students will demonstrate proper warm up and cool down techniques. (Teacher Observation and performance scoring guide) 2. Students will demonstrate improvement in flexibility. (Flexibility tests) 2
III. Students will identify and assess the principles of strength training. (SM 1.4, 2.7, 3.2, 4.7) A. Content and Skills (SMHPE 4) 1. The Principles of strength training a. Overload / Progression b. Variation c. F.I.T. d. Specificity 2. Selection of training routines (split routine) 3. Selection of exercises (core and auxiliary lifts) 1. Identify core and auxiliary lifts. 2. Identify the various principles of strength training. 3. Identify various workout routines. 1. Examine the principle of overload/progression and interpret how it applies to strength training. 2. Demonstrate individualized training routines and exercises.* 3. Demonstrate the various principles of strength training.* *(Teacher observation and scoring guide) 1. Create a self-designed workout routine. 2. Predict the results of participation in various workout routines. 1. Students will apply the principles of strength training and interpret the results. (Self testing, Teacher observation and scoring guide) 3
IV. Core Conceptual Objective: Students will identify and assess the different applications of strength and power training. (SM 2.1, 3.2) A. Content and Skills (SMHPE 1, 4) 1. Power lifting 2. Olympic lifting 3. Strength conditioning 4. Core lift identification 5. Muscle group identification 1. Identify the components of power lifting. 2. Identify the various core strength exercises. 3. Identify the various muscle groups. 1. Analyze the various muscle groups and categorize them into the core strength training exercises. 2. Demonstrate power-lifting techniques.* 3. Demonstrate Olympic lifting techniques.* 4. Practice in small groups the bench press, squat, and dead lift exercises.* 5. Practice in small groups the clean, jerk, and snatch exercises. *(Teacher observation and scoring guide) 1. Design a workout that meets their specific need including core lifts, auxiliary exercises, and muscle identification exercises. 1. Students will demonstrate proper lifting technique and execution of Core strength training exercises. (observations & scoring guide) 4
V. Students will identity and demonstrate strategies to enhance speed and agility. (SM 2.1, 3.2, 4.7) A. Content and Skills (SMHPE 1, 4) 1. Interval-training 2. Plyometrics 3. Form running 4. Agilities 1. Identify the proper form running techniques. 2. Identify the components of interval training. 3. Identify the various agility routines. 1. Demonstrate various interval-training activities.* 2. Demonstrate plyometric drills to enhance strength and agility.* 3. Practice various agility drills to enhance their coordination.* 4. Demonstrate proper form running techniques.* *(Teacher and peer assessment scoring guide) 1. Students will formulate an interval-training program to meet their individual needs. (Teacher observation and scoring guide) 1. Students will demonstrate various plyometric and agility exercises that enhance their speed and agility. (Teacher observation and scoring guide) 5
VI. Students will identify and assess their own personal body composition and nutritional needs. (SM 1.4, 2.1, 3.2, 4.7) A. Content and Skills 1. Basic nutrition and proper food choices 2. Body measurement and body composition 1. Identify current literature regarding nutrition and food choices, then give a report to the class (Written or oral presentation) 2. Identify the three body types: Ectomorph, Mesomorph, Endomorph. 3. Explain how exercise and nutrition affects body composition. 4. Identify various weight loss programs and report to the class on trends/fads that are currently used. 1. Calculate their BMI and/or body percentile fat and interpret the results. 2. Calculate their caloric intake with the use of caloric cost worksheet. 3. Interpret their body type. 4. Record their body measurements throughout the semester and analyze their relationship to exercise and proper diet. (log & technical writing) 1. Design a nutritional plan that includes all of the food groups. (written assignment) 2. Measure their body composition self-assessment. (Self testing) 1. Students will compute their body composition and caloric and interpret the result to make adjustments to their total fitness plans. (written assignment) 6