Indian Hill Middle SchoolPhysical Education Unit #5: Weight Training
Indian Hill Middle School
Physical Education Unit #5: Weight Training
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| Performance
Objectives |
Rules | Students
In Action |
| Program Philosophy |
Glossary of Terms |
Physical Education Home Page |
| MUSCULAR STRENGTH - measures the amount of force a muscle can exert in one contraction. |
| MUSCULAR ENDURANCE - measures contract and relax repeatedly during exercise over long time. It is the ability to lift light weights for more repetitions. |
(8th grade Weight Training Class Schedule------)
1. BEGIN: RUNNING 2 LAPS IN COMMONS BLDG. AND THEN STRETCH
2. Report to Weight Room
3. Attendance
4. Obtain Weight Cards and Pencils
a. Finish all machines before repeating
b. record weights and repetitions for each machine
c. follow the order of the machines as listed on the card do not skip around
d. when you have completed all stations under the first column----
a. start over and maintain the weights if you have not completed 20 repetitions at the previous weight
b. if you have accomplished 20 repetitions, then increase the weight
5. Do not disrupt anyone at any of the stations (safety)
6. At the end of class:
a. turn in paper (will be graded)
b. turn in pencils to the ‘pencil can’
c. take weights off of the last station where you worked
7. Class Jog *****
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General Weight Training Principles
1. Position your body in a straightly aligned manner. Avoid twisting or shifting your weight during the movement.
2. Maintain a loose, comfortable grip. Never squeeze the handgrips tightly as this results in elevated blood pressure.
3. Use as much of your range of motion as possible on each machine to develop full-range strength and flexibility.
4. Breathe normally. Try not to hold your breath while training.
5. Perform each exercise for this class for 20 repetitions:
1. Begin with a weight you can comfortably do 8 times.
2. Stay with that weight until you can perform 20 repetitions.
6. Follow the routine as the exercises are numbered on your workout sheet.
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Reminders:
1. Do not operate without proper instruction
2. Keep hands and feet away from weights and other moving parts while machine is in use. Keep sure hands and feel are located only on the hand grips and footpads.
3. Failure to comply with these instructions may result in personal injury.
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Steve Tranter & Sharon
Cooke, Ph.D. |
08/29/02 |
tranters@ih.k12.oh.us cookes@ih.k12.oh.us |
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