Activity: Introduction to Weight Training

Targeted Learning Results: The students will learn and use the proper technique for each of the six
different lifting exercises while gaining muscle strength.
Grade Level: 9
Length of Period: 45 minutes
Number of Students: 16-24
Equipment: Stop-watch, weight training sheets, writing utensil, dumbbells, lateral pull down machine,
bench press bench, military press bench chair, two 45 pound bars, two 20 pound bars for bicep curls.
Class Objectives: The students will become familiar with the positioning and technique of all the
exercises and demonstrate their ability to follow all safety precautions and begin to find their one
repetition maximum.

Weight Training Stations

Tricep Extension: Proper form is to place your arms over your head, elbows 90 degrees, holding the
dumbbell with two hands. The movement entails lifting your hands holding the dumbbell over your hand
with elbows slightly bent. Then lower the dumbbell down to where your elbows are at a 90 degree angle.
Repeat motion for eight to ten repetitions. One spotter is needed behind the lifter.

Bench Press: Lie on back so that the bar is just above the lifter‘s chest. Grasp the bar two inches inside
the rings for females and three inches inside the rings for males. With a spotter behind you and on each
of the two sides of the bar, lift the bar from your chest in an upward direction, exhaling as you raise bar
and inhaling as you lower the bar down.

Lateral Pull Down: Sit facing toward the machine, knees underneath cushion. Have spotter bring bar
down to lifter to grab. Lifter then pulls bar down in front of him or her; until his or her hands are in front
of shoulder. Once there, he or she begins to raise the bar up to the spotter for him or her to re-position.
Targeted muscles are latissimus dorsi, triceps, deltoids.

Military Press: Position bar in front of neck with hands positioned in front of shoulders. Back is
positioned straight up against the padded chair. Spotter assists in taking the bar down to the lifter at
shoulder/neck level. Lifter begins lifting overhead lower to front of neck and repeat.

Bicep Curls: The lifter from a standing position picks up bar off ground. Once bar is in front of hips lifter
pauses before pulling hands up towards shoulders. Once at shoulder level, lower down back to level of
hips.

Upright Rows: Targeted muscles are trapezius and core muscles. Hold the bar palms facing away. Start
by lifting bar from the ground and pausing when bar is parallel in line with your hips. Then lift the bar up
to your chin and lower the bar back down so your hands are parallel with your hips. Exhale as you pull
up and inhale as you go down. Spotter spots in front of lifter.

Safety Pre-Cautions
Have the appropriate amount of spotters at each station. Bar must have an even amount of weight on both
sides. Use the proper technique and positioning. Wear the proper athletic shoes, no open toed shoes
allowed in weight room. Always start with less weight than you think you can lift when finding one
repetition maximum. Use clips on free weights. Always have a partner on free weight machine. Watch
fingers on weights. Never use more weight than you can handle.

Time Activity Cues Equipment Organization

10 minutes Attendance Teacher states Stop-watch Students line
On long & short Warm-up start/stop run up against
days. 17 push-ups at beginning bleachers.
55 crunches and end of run Run around
3 minute run time. out-skirts of
Hold pulse for Students find gymnasium.
10 seconds individual Immediately
Group pulse. after run find
Stretches Hold for 10 pulse. Circle
seconds formation in
multiply by 6 middle of
gymnasium for
stretches

Short days= Weight Remember to Pencil or pen Students sitting

10 minutes; Training have the same Weight training in weight room.
long days= Introduction amount of sheets Peer tutors
15 minutes. Discuss safety weight at each Dumbbells demonstrate the
hazards end of the bar. 3 45 pound bars proper
While spotting 2 20 pound bars technique for
focus on lifter. 2 bench press each exercise.
Always start sits
with less 1 chair
weight then Lateral pull
you think you down machine
can lift to find Seat for tricep
max. extension

Short days= Begin testing Each student Same Divide class

17 minutes; different tries the lift at equipment into small
Long days= amount of the same listed in the box groups at a
40 minutes weights to find weight before above different
one repetition adding more station.
maximum weight. Students begin
gradually
increasing their
weight to find
their one rep
maximum
Short days= 8 Closure Change Time to change None -Students in
minutes up up their respective
Long days=15 locker room
minutes In gymnasium
standing/sitting
for bell to ring.