Lesson Plan

Lesson Title: A Block Resistance Training: Chest and Back

Date and Class: November, 2, 2017, A Block Resistance Training, West Weight Room

Outcomes Addressed:
Essential Questions
1. What kinds of exercises are we doing for each muscle group?
2. What exercises are we doing for warmup?
3. What is the proper technique for the new exercises?
4. What is a drop set?
5. Why do we use them?

Essential Understandings
1. Chest and Back specific exercises.
2. Short Warmup will be provided in class. (Ex: Burpees, jumping jacks, push-ups, or using the resistance
bands)
3. Emphasis on slow and controlled movements for new movements.
4. A drop set is when you reduce the weight 60-80% from what you are using from your last set.
5. Drop sets are used for muscle endurance, and also to increase blood flow to specific muscle group. This
leads to an increase in muscle breakdown, which in turn will lead to muscle growth.

Essential Outcomes
The Students will be able to:
1. S.2.S2.A.1a- Participate in different types of training and conditioning activities that contribute
to personal fitness development.
2. S.2.7.A.3b- Chart own fitness results throughout the year to determine effects of participation
and specific training on personal progress.
3. K.3.2.A.4- Show an understanding of general and specific safety guidelines and behaviours (ex:
lifting heavy weights, proper techniques, use of equipment properly) that are appropriate for
own age and ability.
4. S.3.S1.A.1- Apply rules and procedures for safe and responsible participation and use of
equipment in selected, specific physical activities and environments.

Materials Required:
1. Proper indoor clothing (t-shirt, shorts, or athletic pants, indoor running shoes)

Teaching and Learning Activities: (Time allotments noted)

(activating, acquiring, applying) (ICT considered) (variety of strategies/activities; active thinking; questioning)
Activating
1. Teacher will have workout written out on white board as students come into class.
2. Teacher will go over workout with students as they write it down in their log books. 2 minutes
3. Teacher will then show visual demonstration on any new exercises or other exercises that the
students have any questions on about technique. 2 minutes
4. Teacher will ensure that a proper warmup will be completed before the workout begins.
5. Warmup. 3 minutes
Acquiring
1. Chest and Back Workout (Attached to Lesson Plan) 50-55 minutes

Applying
1. Teacher will walk around classroom, making sure proper technique is being utilized.
2. Teacher will enforce proper safety when using certain machines.
3. Teacher will make mental notes for marking.

Differentiation of Instruction:
1. Give the students options for the exercises.
2. Show them different techniques so they can still workout the specific muscle group. For example: If a
student is struggling with pull ups, show them the isometric hold used to work the muscles used in a pull
up.

Opportunity for Assessment:

1. Teacher will be walking around while students workout to ensure any and all questions are answered and
if needed any technique issues or imbalances that need to be addressed and adjusted.
Thursday November, 2, 2017 Chest and Back Workout

 Flat Bench Press- 6 sets of 8-12 reps, last set drop set to fail
 Incline Bench Press (Dumbbell or Barbell)- 5 sets of 8-12 reps, drop set to fail on last set
 Lat Pulldown- 4 sets of 8-12
 Dumbbell Chest Flyes- 5 sets of 8-12, superset with Bent-over row
 Barbell Bent-over Row- 5 sets of 8-12, superset with Chest fly
 Dumbbell Pullover- 3 sets of 15
 Australian Pull-ups- 5 sets of 15
 Bent-over Lateral Raise- 4 sets of 8-12
 Deadlifts- 5 sets of 5 (increase weight each set)
 Pull ups- static hold, 3 sets of 4-6
 Class Challenge- 20 pull ups for women, 50 pull ups for men