Teacher: Mr.

Johnshoy
Class: Weights and Conditioning
Period: 4th
Lesson Title: 4 Core Percentage Calculation
Objective(s):
- Students will accurately calculate and record their 4 core percentage based on their
previously recorded maxes.
- Students will reflect on areas of improvement for next max test by using 4 core
reflection sheet.
- Students will assess their progress towards their S.M.A.R.T. goals.

Standard addressed Description of standard Incorporation into Lesson

9-12.PE.2.1.1 Demonstrate the knowledge
and understanding necessary
to develop scientifically
based personal activity plans
that include self-selected
physical activities (e.g.,
physical activity goal setting,
fitness profiles and
assessments).
9-12.PE.2.1.1 Apply internal and external
feedback independently to
assess and refine skills.
Transfer previously learned
skills and apply them to the
learning of new skills (e.g.,
video, self-assessments,
peer-assessments).
CCRA.W.1 Write arguments to support
claims in an analysis of
substantive topics or texts,
using valid reasoning and
relevant and sufficient
evidence.
Students will reflect on areas
for improvement. Analyze
areas of strength and
weakness and set goals for
how to improve.
Students will reflect on their
progress throughout the
class. Students will also
explore ways in which to
make improvements based
on the knowledge that they
have learned in weights and
conditioning thus far.
Students will write an
argument to justify their
weekly evaluation scores
based off of previous entries
throughout the past 2 weeks.

Lesson Overview:
 - Lesson plan for high school weights and conditioning. The lesson plan is titled 4 core %,
after students have completed their 4 core maxes (Bench, Power Clean, Hang clean and,
Squat). They will determine their 4 core % or pound per pound body strength. Students
will need to add the total weight from their 4 core percentage and then divide this
number by their body weight, this will give them their 4 percentage. After this students
will reflect on areas for improvement by filling out the 4 Core reflection sheet. In
addition students will reflect on how the results from their 4 core percentage
does/doesn’t align with the SMART goals that students set at the beginning of the year
and at the beginning of semester 2.
Opening: (10minutes)
- Instruct students that they will be calculating their 4 core % today. Let students know
that 4 Core % is a calculation of pound per pound body strength.
- Instruct students to refer to their previously recorded maxes for: Hang-Clean, Power-
Clean, Squat, and Bech. Also recorded body weight.
- Tell students to add the total of all of their maxes, take that total and divide it by your
body weight. Students should come out with a percentage between .02 and .04. Tell
students to move the decimal two spaces to the right for a percentage.
- That number is your 4 core percentage.
4 Core percentage reflection sheet: (10-15 minutes)
- Hand out 4 core reflection sheet
- Have students record maxes and show calculation using table on sheet.
- Tell students to respond to 3 questions on sheet.
o Remind students you are looking for complete sentences and with thoughtful
reflection.
o When complete have students share their responses with a partner for feedback.
- Once all student are complete ask a few students to share their responses with the
class.
- 2-3 students have shared their responses. Instruct students to turn assignment into
basket in front of offices.
Lesson Closure: (5 minutes)
- Once all student are complete ask a few students to share their responses with the
class.
- Remind students to stay focused on goals and use these results to help them continue
to find ways to see improvement
- 2-3 students have shared their responses. Instruct students to turn assignment into
basket in front of gym office.
- Dismiss class
 4 Core Percentage Reflection

Name _____________________________________________________________

Your total
Squat
Bench
Power Clean
Hang Clean
Total

Body weight/ total max number = 4 Core Percentage total

4 core %

1. What max were you most proud of? What maxes do you think could have been better?
(Respond in 3 or more sentences)

2. What steps can you take to make improvements for the next max test? Provide specific answers
and for lifts or exercises that you could do. (Respond in 3 or more sentences).
3. How do the results from your 4 core percentage align with the SMART goals? (Respond in 3 or
more sentences).