NAU Physical Educators Lesson Plan Guide Instructor: Lauren Dvoracek

Initial Set-up/Organization:

Activity: Weight Training Situation: 14 8th Grade Students Equipment: blank sheets to create warm-ups and goals, safety quizzes, vocabulary handouts Objectives: 4PA-E2. PO 1- Students will create a warm up and cool down routine demonstrating proper technique, and be able to explain the reason for using them. 5PA-E3. PO 1- Students will participate in a class discussion on weight room safety, and take a safety quiz 7PA-E1. PO 1- Students will develop goals for the weight training unit

Instant Activity (Energizer): Students will work on creating, and then performing a warm up that is appropriate for weight training. Set Induction: Today is the first day of our weight training unit. I’m very excited for this unit, because I believe if you work hard in this unit you will see results, as well as maybe develop an interest for weight training that will last a life time. You each have created a warm up specific for weight training, but before we actually begin lifting we need to go over weight room safety, vocabulary, as well as personal goals Informing Task Extensions Students will practice the Add something extra warm ups they created into the warm up Students will go over weight room safety

Students will help create weight room rules and

Cues Make sure the warm up includes cardio, and warms up legs, arms, and torso properly Pay attention so you do well on the quiz

Challenges Try to come up, and do the most creative warm up n/a

Organization Students in groups of 45. Planning then practicing their warmups. Students following the teacher through the

Informing Task

Extensions etiquette.

Students will take a weight room safety quiz

n/a

Students will begin to learn what muscles are being used in different exercises. Students will set goals for the unit. They will identify “weaknesses” they would like to strengthen, as well as explain what they would like the outcome of the unit to be. They will also write what sport they are in (if any), or if they are just interested in weight training for health.

Take notes

Cues

Challenges

You must get a 100% on n/a the quiz to be able to participate in the weight training unit -pick up vocabulary -study the anatomy hand handout. out

-if you do not finish take n/a home and do for homework.

Really think about the goals you are setting so you will succeed

Organization weight room, sitting and taking notes eventually. Sitting in a classroom like setting taking the quiz Sitting in a classroom like setting Sitting in a classroom like setting

Closure: because all of you did so well today, we are going to begin a weight lifting circuit tomorrow. The first few days of the unit we will follow the same circuit to get used to lifting, but towards the end of the week you will be split into groups depending on what your goals for the unit are. I’m really excited about this unit, I hope you are too!

Safely Quiz 1. How long should the concentric phase of a lift be? A. 1 second B. 30 seconds C. 5 seconds D. 2 seconds 2. How long should the eccentric phase of a lift be? A. 1-2seconds B. 2-4 seconds C. 6-8seconds D. 4-6 seconds 3. A muscle should be exercises through a full range of motion whenever possible A. true B. False 4. You should hold your breath when doing a lift A. True B. False 5. You should use a fast, jerky movement when you lift A. True B. False 6. What is a spotter? 7. It is important to warm up before lifting A. True B. False 8. While in the weight room it is ok to run from machine to machine to get a cardio workout as well A. True

B. False 9. While doing a squat should your knees be in front or behind your toes? 10. What should you do if you notice broken equipment?

Vocabulary Quiz

1. Weight Training-

6. Abduction-

2. Hyperextension-

7. Adduction-

3. Concentric -

8. Circuit training-

4. Eccentric-

9. Atrophy-

5. Dumbbell-

10. Hypertrophy-

A. A decrease in muscle size B. Progressive resistance exercise C. Shortening of a muscle D. An increase in muscle size E. Program that involves the development of cardiovascular endurance, body composition, muscular strength/endurance, and flexibility F. A decrease in muscle size G. Lengthening of a muscle H. Extreme extension of a joint or the spine I. The action of moving a body part away from the midpoint of the body J. The action of moving a body part towards the midpoint of the body

NAU Physical Educators Lesson Plan Guide Instructor: Lauren Dvoracek

Initial Set-up/Organization:

Activity: Weight Training Situation: 14 8th grade students Equipment: Eight boxes or things to jump over, handouts for reciprocal teaching, mats for floor exercises, one “aerobics” step, signs to tell what/where each station is and how many repetitions to do, student created warm-up handout, three physioballs, weights (2lb, 5lb) Objectives: 1PA-F4. PO 1: Students will be able to demonstrate control in weight bearing and balancing activities on a variety of body parts. 2PA-F2. PO 2: Students will be able to demonstrate weight training exercises that utilize specific muscle groups. 5PA-F1. PO 2: Students will be able to Demonstrate and use equipment safely and responsibly

Instant Activity (Energizer): Students will do the warm ups they created on day one. Set Induction: Yesterday was our first day of the weight training unit. We went over weight room safety, proper warm up and cool down for weight training. Since you all have passed the safety quiz, and have came up with appropriate warm ups, today I will introduce you all to the circuit we are going to start off with. I will teach you the proper techniques to use when lifting, the number of sets and reps to do at each station, as well as begin to familiarize you all with the muscles used in each exercise. You will each have a chance to try each exercise, and show me that you all can perform the exercises using proper technique. Informing Task Extensions Bicep curl- each student - do five more reps should do 1 set of 15 (equaling 20) using the reps, more if time allows same weight.

Cues -elbows tucked to rib cage - inhale while lowering;

Challenges N/A

Organization Students observing the teacher do the activity, and then try it

Informing Task

Walking lunges- two sets of 15 (out 15 and back 15)

Squat to press- 1 set of 15 per person

Side bridges- two sets of 15 seconds per person (15 on each side)

Extensions Cues - lower the reps to 10, but exhale when lifting up increase your weight by the weights. five pounds. -keep a slight bend in your knees. -slow and steady lifting -do the lunges without - Thigh of front leg using weight should be parallel to -use weight while doing floor the lunges - Torso is upright -“explode” off foot of - knee of lead leg is back leg to work calves behind toe as well -feet are strait -do this exercise without -knees behind toes weight, or very light - weight on heels weight (1-2lbs) -dumbbells start at -use a heavier weight (no shoulder height, rise at more than 10lb same time you come out dumbbells) while of squat. performing the same - thighs are parallel to number of reps. ground -exhale while going back - “explode” out of squat to squat position position -if balance is a problem do the exercises using a physioball against the wall. -raise your top leg up (at - keep your body in a low level) strait line. - raise your top leg up at - keep your hips up high higher level - use “strong” muscles

Challenges

Organization themselves. (everyone at one station)

N/A

Students observing the teacher do the activity, and then try it themselves. (everyone at one station)

N/A

Students observing the teacher do the activity, and then try it themselves. (everyone at one station)

-Try to go 30 seconds for each set

Students observing the teacher do the activity, and then try it themselves. (everyone

Informing Task

Extensions - go on one knee rather than one foot.

Prone Hyper’s “Superman’s” on physioball- 1 set of 25 per person

-straighten arms as much as possible -have your legs be shoulder width apart, or further - have your legs closer together. -fully extend, and hold for a second. -if you cannot balance, does the same exercise on the floor. Plyometric box jumping. -jump on/over the box each person in group -jump over a should take turns going higher/lower box over boxes

Cues for balance -only elbow and foot or knee are in contact with ground -use “strong” muscles for balance - keep arms straight in front of you -back should come at least parallel to top of ball

Challenges

Organization at one station)

-See how many reps you can do before sliding to one side. Each time you slide to the side you get 1 point, a perfect score is 0. -go for 30-35 reps

Students observing the teacher do the activity, and then try it themselves. (everyone at one station)

-explode over object -throw arms forward -land with soft

- see how many times you can go through in two minutes

Students observing the teacher do the activity, and then try it themselves. (everyone at one station) Students observing the teacher do the activity, and then try it themselves. (everyone at one station)

Lateral arm raises- 1 set of 15 per person, more if time allows

-do five extra reps using the same amount of weight -increase the weight by 5 lbs and keep the reps at 15, or decrease to ten

-keep arm strait but not hyper extended - knees slightly bent/strait back - arms raise to shoulder level

N/A

Physioball crunchestwo sets of 20

-If having trouble balancing, do same

-use a slow, controlled movement

See how many crunches you can do before sliding

Students observing the teacher do the activity,

Informing Task

Bench Dips- one set of 15 reps per person

Extensions exercise on floor, or have your partner stabilize the ball - do ten extra reps -increase/decrease width of feet for a harder/easier workout -do twists - hold a weight -do as many extra reps as you can -do 12 reps.

Cues -interlace hands behind head -use strong muscles to stay balanced.

Challenges to a side, each time you slide you get a point, a perfect score is 0.

Organization and then try it themselves. (everyone at one station)

-biceps should be See how many reps you Students observing the parallel to ground in can do teacher do the activity, concentric phase and then try it - arms shoulder width themselves. (everyone apart at one station) -elbow does not hyperextend in eccentric phase Closure: Today we learned some important things about proper technique when doing a number of different exercises, as well as what muscles you are using when lifting. Next class, you will actually go through the circuit without me leading you through it. You will be in pairs, using reciprocal teaching to help you remember to keep proper form in all the exercises. I look forward to next class period, the circuit will be challenging, but I think that each of you will enjoy it if you are thinking about the benefits it can have on your body.