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Lesson Title: Introduction to Weightlifting (Lesson 2)

Grade Level: 7th Grade

Teaching Topic: Fitness Unit


National Standards:
Standard 1 - The physically literate individual demonstrates competency in a variety of motor skills and movement patterns.
Standard 2 - The physically literate individual applies knowledge of concepts, principles, strategies and tactics related to movement
and performance.
Standard 3 - The physically literate individual demonstrates the knowledge and skills to achieve and maintain a health-enhancing
level of physical activity and fitness.
Standard 4 - The physically literate individual exhibits responsible personal and social behavior that respects self and others.
Standard 5 - The physically literate individual recognizes the value of physical activity for health, enjoyment, challenge, selfexpression and/or social interaction.
State Standards: PE7.1 c, PE7.2 a, PE7.3 a, PE7.4 a, PE7.4 c, PE7.5 a, PE7.5 b
Psychomotor Objective:
A. SWBAT demonstrate exercise effectively and safely perform proper spotting techniques.
Cognitive Objective:
A. SWBAT identify what exercises target the different and specific muscle group during direct questioning at the end of class.
B. SWBAT identify the correct body positioning for all covered fitness movements during direct questioning at the end of
class.
C. SWBAT identify the difference between anaerobic and aerobic energy systems.
Affective Objective:
A. SWBAT work supportively with other students by helping his/her teammates during the activities.
Instructional Strategies: Direct Instruction; Concrete explanations and demonstrations will be provided. Indirect instruction.
Material/Equipment: Weights, weight training room
TASK TYPE

DIRECTIONS & INSTRUCTIONS: with

MANAGEMENT & TRANSITION and


STRUCTURING & DIRECTING

TIME
ESTIMATE

(Introduction,
Initial,
Extension,
Refinement,
Application,
Closure,
Assessment)

INCLUSION ACCOMMODATIONS

Warm up

Light aerobic activities with dynamic movements


at a moderate intensity.

Please come in and line up in your


designated spots so we can take roll and
begin class. Thank you for coming in so
quickly and quietly.

5 min

I expect everyone to follow our classroom


rules and safety procedures. (Go over
class rules.) Assign groups for the power
rack stations. Once you are at your station
please wait patiently and keep your eyes on
me for further instruction.

2 min intro

The first exercise we are going to cover will be


the squat. We are going to cover proper
techniques for the movement and for spotting.
(Complete full demonstration of the exercise
and spotting techniques.)

(Go over safety and personal space.)


Initially we are going to start with a body
squat and we will walk around and assess
your form throughout the movement and
make corrections. Keep in mind what we
are looking for in a proper squat. When I
say go, begin squatting together. Go!

2 min task

Im seeing a lot of improper form while


performing the squat exercises! You shouldnt be
leaning forward and coming up on your toes.
Keep your feet flat, knees pushed out, and keep
your torso and chest upright.

When I say go, continue squatting. Go.

2 min refine

(See handout for specific warm up.)


Introduction

Initial Task

Refinement

Today we are going into the weight room to cover


different exercises and how to spot correctly.

warm up

12 min

14 min

16 min

Extension

Refinement

Extension

Refinement

Extension

Great job Sky! I like the way you corrected your


form throughout the movement. Now we are
going to add a PVC pipe to simulate a weighted
bar. (Complete full demonstration of the
exercise and spotting techniques.)

When I say go, you will begin exercising


again. I really like what Im seeing. Good
job Kevins group I like the way everyone is
observing each others form and making
corrections for one another. Nice form
Sarahs group, everyone has their feet flat
and back and chest upright while
performing the squats.

5 min exten

Make sure to be in the correct position


throughout the entire movement of the squat.
Safety is our priority in the weight room.

When I say go, you will begin exercising


again. Complete 4 sets of 10 switching
back and forth from squatting and spotting.
Go.

2 min exten

Now we are going to change the exercise. Now


we will go over the movement for the bench press
and the spotting technique as well. (Complete
full demonstration of the exercise and
spotting techniques.)

As we begin use the PVC pipes again to


simulate the weighted bar. You will keep
rotating from bench pressing and spotting
the same way as before. As we begin,
focus on the key points we stated during
the demonstration. We will again walk
around to assess your movements and
make corrections when needed. When I
say go, you will begin. Go.

4 min exten

Im seeing a lot of people bouncing their feet and


tapping their toes on the ground. Make sure to
keep your feet planted to the ground and drive
your heels into the ground.

When I say go, you will begin exercising


again and focus on correcting those
mistakes. Go.

2 min refine

Everyones form looks great including all of the


positioning of the spotters. Now we will switch

As we begin use the PVC pipes again to


simulate the weighted bar. We will walk

21 min

23 min

27 min

29 min

5 min refine

Refinement

Application

Closure

exercises and focus on the deadlift. (Complete


full demonstration of the exercise.) Focus on
the key points we just discussed. During the
deadlift we dont need a spotter, but I want you to
observe and help your classmates throughout the
movement to follow the key points covered.

around to assess your movements and


make corrections when needed. If you
need to refer to the images for the different
positioning throughout the movement.
When I say go, you will begin. Go.

Some of you are rounding your backs as you are


lifting the PVC pipe up. That is the fastest way to
injure your back! You need to ensure to keep
your back flat and rigid at all times. Focus on
your form during the entire movement. This isnt
a fast paced lift. Keep it slow and controlled
throughout the movement.

When I say go, you will begin exercising


again and focus on correcting those
mistakes. Go.

Now we are going to see what all of you have


learned today. You will have to write your
responses or answers on the sheet of paper
provided for you. We will provide you with
demonstrations, pictures, and videos of the
movements we discussed today. Choose or write
the correct responses for each of the questions.

You will be able to work with the group or


partner that you worked with today
throughout the class period. (See
attached form with questions)

12 min app

Questioning: How do you maintain proper form


while doing a squat? (What position should my
upper body be in, stance, knees-toes, and
feet?) Can you show me a good squat? What
energy system is being used when performing
these three exercises?

Please raise your hand before you


respond. Please dont talk over anyone
else.

5 min close

Set-up: Next time we meet we will continue with


Health and Fitness unit. We will be going over
how to read a nutrition label and discuss the

34 min

2 min refine

36 min

48 min

53 min
Thank you class for being attentive
throughout the class today and continue to
excel during your other classes.

different macronutrients and the different


percentages needed to sustain a healthy lifestyle.

We will also be playing a team-game related to


the different healthy and unhealthy options we all
eat.

Boys and girls please line up and get


ready to be dismissed. When I blow the
whistle you may leave to change. Whislte
blows!