PE 2 Sports/Weight Lifting

Coach Shoemaker

Curriculum Content Standards in Physical Education *

A physically educated person:

Standard 1: demonstrates competency in many movement forms and proficiency in a few movement forms.

Standard 2: applies movement concepts and principles to the learning and development of motor skills.

Standard 3: exhibits a physically active lifestyle.

Standard 4: achieves and maintains a health-enhancing level of physical fitness.

Standard 5: demonstrates responsible personal and social behavior in physical activity settings.

Standard 6: demonstrates understanding and respect for differences among people in physical activity settings.

Standard 7: understands that physical activity provides the opportunity for enjoyment, challenge, self-expression, and social interaction.

Resources: weight room equipment, gym, and activity fields

Varied Instructional Strategies: teacher lecture, teacher demonstrations, notes and student participation

Student Assessment: Students will be visually assessed on correct lifting form and technique. Journals will be checked daily for accurate record keeping. Each student must complete the entire workout every day. Daily grades will be given. They will also have a mid-term and final exam.

Literacy: Each student is responsible for keeping an accurate, up-to-date journal/log book for weight lifting. This journal will contain a description of each daily workout, as well as records on pounds lifted and repetitions done correctly. Periodically, the students will write a paragraph on various topics related to weight lifting, fitness, and nutrition to be kept in their journals.

Numeracy: The students will accurately keep score of games and weekly tournaments. Each Friday the students run a timed mile in which their goal is to improve on his or her time. Three times during the semester the students are fitness testing. The scores or numbers reflect each individual’s level of fitness as compared to their peers. Top scores (numbers) are posted in all event.

2009-2010 LESSON PLANS

Monday

-introduction to weightlifting

-checklists will be given out

Tuesday

-paper about self

-students put in floor spots

Wednesday

-assignment of locks and lockers

Thursday

-discussion of weight room safety

-introduction to bench press and squat

Friday

-introduction to power clean and dead lift

Monday:

Bench- 3x3

Dip Test

Military- 3x5

Pull Ups- 3xfailure

Ab Roller- 2x20

Captain’s Chair- 2x20

Tuesday:

Squat- 10-8-6

Glute Ham- 3x8

Jumper- 2x20

Step ups- 2x20

Lunges- 2x20

Wednesday:

Bench-5x5

Pull Up Test- 3xfailure

Dips- 2xfailure

Military- 2x10

Crunches on Ball- 2x30

Thursday:

Deadlight- 5x5

Power Clean- 5-4-3-2-1

Friday:

Bench- 5-4-3-2-1

Military- 3x5

Pull Ups- 3xfailure

Low Rows- 3x5

Hi Rows- 3x10

Ab Roller- 2x20

Monday:

Squat- 3x3

Crunches on ball- 3x50

Roller-3x10

Captains Chair- 3x15

Lunges- 3x15

Jumper-3x30

Tuesday:

Bench- 10-8-6+

Pull up test- 3xfailure total

Low rows- 10-8-6-4

Military- 10-8-6-4

Ab roller- 45 total

Captain’s chair- 30 total

Wednesday:

Deadlight: 5x5

Power clean- 5-4-3-2-1+

Thursday;

Bench-3x3

Dip test- 3xfailure total

Military-10-8-6-4

Low rows- 10-8-6-4

Hi rows- 10-8-6-4

Pull ups- 4xfailure

Friday:

Squat- 5-4-3-2-1+

Green ball crunches- 3x30

Ab roller- 2x23

Captain’s chair- 2x20

Monday:

Labor Day- no school

Tuesday:

Deadlight- 5-4-3-2-1+

Power clean- 4-4-2+

Hi rows- 10-8-6-4+

Wednesday:

Squat: 3x10

Jumper: 2x30

Step ups: 2x30

Thursday:

Bench 5-4-3-2-1+

Dip test

Pull ups- 3xfailure weighted

Crunches on ball- 3x30

Ab roller-3x20

Military- 10-8-6-4

Friday:

Squats- 10-8-6+

Jumper- 2x30

Lunges- 2x24

Calf raises- 2x30

Ab roller – 2x30

Monday:

Bench- 5x5

Military- 10 8 6 4

Dips- 3xfailure

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Tuesday:

Deadlight- 3x3

Power cleans- 5x5

Hi rows- 10 8 6 4

Wednesday:

Bench- 5-4-3-2-1+

Military- 10 8 6 4

Dips- 2xfailure

Pull ups- 2xfailure

Crunches on ball- 3x35

Captain’s chair- 3x20

Thursday:

Squat- 5x5

Jumper- 2x30

Step ups- 3x20

Lunges- 3x20

Friday:

Bench- 10-8-6+

Dip test

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Crunches on ball- 120 total

Monday:

Squat- 5-4-3-2-1+

Green ball crunches- 3x30

Ab roller- 2x23

Captain’s chair- 2x20

Tuesday:

Bench-5x5

Pull up test

Low rows- 10 8 6 4

Military- 10 8 6 4

Dips- 3xweighted

Ab roller- 50 total

Wednesday:

Deadlight- 5-4-3-2-1+

Power clean- 4-4-2+

Hi rows- 10-8-6-4+

Thursday:

Bench 5-4-3-2-1+

Dip test

Pull ups- 3xfailure weighted

Crunches on ball- 3x30

Ab roller-3x20

Military- 10-8-6-4

Friday:

Squats- 10-8-6+

Jumper- 2x30

Lunges- 2x24

Calf raises- 2x30

Ab roller – 2x30

Monday:

Bench- 10-8-6+

Military- 10 8 6 4

Pull up test

Low rows- 10 8 6 4

Ab roller- 50 total

Tuesday:

Deadlight- 4-4-2+

Power cleans- 3x3

Jumper- 2x30

Lunges-2x30

Step ups- 2x30

Wednesday:

Bench- 3x3

Dip test

Incline pushups- 2xfailure

Military- 10 8 6 4

Low rows- 10 8 6 4

Pull ups- 2xfailure

Thursday:

Squat- 3x3

Jumper- 3x20

Step ups- 3x20

Lunges- 3x20

Crunches on ball- 3x30

Ab roller- 50 total

Captain’s chair- 30 total

Friday:

Bench- 5x5

Military- 10 8 6 4

Dips- 3xfailure

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Monday:

Deadlight- 3x3

Power cleans- 5x5

Hi rows- 10 8 6 4

Tuesday:

Bench- 5-4-3-2-1+

Military- 10 8 6 4

Dips- 2xfailure

Pull ups- 2xfailure

Crunches on ball- 3x35

Captain’s chair- 3x20

Wednesday:

Squat- 5x5

Jumper- 2x30

Step ups- 3x20

Lunges- 3x20

Thursday:

Bench- 10-8-6+

Dip test

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Crunches on ball- 120 total

Friday:

Deadlight- 5x5

Power clean-4-4-2+

Hi rows- 10 8 6 4

Monday:

Squat- 5-4-3-2-1+

Green ball crunches- 3x30

Ab roller- 2x23

Captain’s chair- 2x20

Tuesday:

Bench-5x5

Pull up test

Low rows- 10 8 6 4

Military- 10 8 6 4

Dips- 3xweighted

Ab roller- 50 total

Wednesday:

Deadlight- 5-4-3-2-1+

Power clean- 4-4-2+

Hi rows- 10-8-6-4+

Thursday:

Bench 5-4-3-2-1+

Dip test

Pull ups- 3xfailure weighted

Crunches on ball- 3x30

Ab roller-3x20

Military- 10-8-6-4

Friday:

Squats- 10-8-6+

Jumper- 2x30

Lunges- 2x24

Calf raises- 2x30

Ab roller – 2x30

Monday:

Bench- 10-8-6+

Military- 10 8 6 4

Pull up test

Low rows- 10 8 6 4

Ab roller- 50 total

Tuesday:

Deadlight- 4-4-2+

Power cleans- 3x3

Jumper- 2x30

Lunges-2x30

Step ups- 2x30

Wednesday:

Bench- 3x3

Dip test

Incline pushups- 2xfailure

Military- 10 8 6 4

Low rows- 10 8 6 4

Pull ups- 2xfailure

Thursday:

Squat- 3x3

Jumper- 3x20

Step ups- 3x20

Lunges- 3x20

Crunches on ball- 3x30

Ab roller- 50 total

Captain’s chair- 30 total

Friday:

Bench- 5x5

Military- 10 8 6 4

Dips- 3xfailure

Pull up test

Low rows- 10 8 6 4

Monday:

Deadlight- 3x3

Power cleans- 5x5

Hi rows- 10 8 6 4

Tuesday:

Bench- 5-4-3-2-1+

Military- 10 8 6 4

Dips- 2xfailure

Pull ups- 2xfailure

Crunches on ball- 3x35

Captain’s chair- 3x20

Wednesday:

Squat- 5x5

Jumper- 2x30

Step ups- 3x20

Lunges- 3x20

Thursday:

Bench- 10-8-6+

Dip test

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Crunches on ball- 120 total

Friday:

Deadlight- 5x5

Power clean-4-4-2+

Hi rows- 10 8 6 4

November 2-6

Monday:

Squat- 5-4-3-2-1+

Green ball crunches- 3x30

Ab roller- 2x23

Captain’s chair- 2x20

Tuesday:

Bench-5x5

Pull up test

Low rows- 10 8 6 4

Military- 10 8 6 4

Dips- 3xweighted

Ab roller- 50 total

Wednesday:

Deadlight- 5-4-3-2-1+

Power clean- 4-4-2+

Hi rows- 10-8-6-4+

Thursday:

Bench 5-4-3-2-1+

Dip test

Pull ups- 3xfailure weighted

Crunches on ball- 3x30

Ab roller-3x20

Military- 10-8-6-4

Friday:

Squats- 10-8-6+

Jumper- 2x30

Lunges- 2x24

Calf raises- 2x30

Ab roller – 2x30

Monday:

Bench- 5x5

Military- 10 8 6 4

Dips- 3xfailure

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Tuesday:

Deadlight- 3x3

Power cleans- 5x5

Hi rows- 10 8 6 4

Wednesday:

Bench- 5-4-3-2-1+

Military- 10 8 6 4

Dips- 2xfailure

Pull ups- 2xfailure

Crunches on ball- 3x35

Captain’s chair- 3x20

Thursday:

Squat- 5x5

Jumper- 2x30

Step ups- 3x20

Lunges- 3x20

Friday:

Bench- 10-8-6+

Dip test

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Crunches on ball- 120 total

Monday:

Bench- 10-8-6+

Military- 10 8 6 4

Pull up test

Low rows- 10 8 6 4

Ab roller- 50 total

Tuesday:

Deadlight- 4-4-2+

Power cleans- 3x3

Jumper- 2x30

Lunges-2x30

Step ups- 2x30

Wednesday:

Bench- 3x3

Dip test

Incline pushups- 2xfailure

Military- 10 8 6 4

Low rows- 10 8 6 4

Pull ups- 2xfailure

Thursday:

Squat- 3x3

Jumper- 3x20

Step ups- 3x20

Lunges- 3x20

Crunches on ball- 3x30

Ab roller- 50 total

Captain’s chair- 30 total

Friday:

Bench- 5x5

Military- 10 8 6 4

Dips- 3xfailure

Pull up test

Low rows- 10 8 6 4

Ab wheel- 55 total

Monday:

Deadlight- 3x3

Power cleans- 5x5

Hi rows- 10 8 6 4

Tuesday:

Bench- 5-4-3-2-1+

Military- 10 8 6 4

Dips- 2xfailure

Pull ups- 2xfailure

Crunches on ball- 3x35

Captain’s chair- 3x20

Wednesday – Friday: no school

Monday:

Bench- 10-8-6+

Military- 10 8 6 4

Pull up test

Low rows- 10 8 6 4

Ab roller- 50 total

Tuesday:

Deadlight- 4-4-2+

Power cleans- 3x3

Jumper- 2x30

Lunges-2x30

Step ups- 2x30

Wednesday:

Bench- 3x3

Dip test

Incline pushups- 2xfailure

Military- 10 8 6 4

Low rows- 10 8 6 4

Pull ups- 2xfailure

Thursday:

Squat- 3x3

Jumper- 3x20

Step ups- 3x20

Lunges- 3x20

Crunches on ball- 3x30

Ab roller- 50 total

Captain’s chair- 30 total

Friday:

Bench- 5x5

Military- 10 8 6 4

Dips- 3xfailure

Pull up test

Low rows- 10 8 6 4

Monday:

Bench-5x5

Pull up test

Low rows- 10 8 6 4

Military- 10 8 6 4

Dips- 3xweighted

Ab roller- 50 total

Tuesday:

Deadlight- 5-4-3-2-1+

Power clean- 4-4-2+

Hi rows- 10-8-6-4+

Wednesday:

Squat: 3x10

Jumper: 2x30

Step ups: 2x30

Thursday:

Bench 5-4-3-2-1+

Dip test

Pull ups- 3xfailure weighted

Crunches on ball- 3x30

Ab roller-3x20

Military- 10-8-6-4

Friday:

Squats- 10-8-6+

Jumper- 2x30

Lunges- 2x24

Calf raises- 2x30

Ab roller – 2x30

Monday:

Squat- 5-4-3-2-1+

Green ball crunches- 3x30

Ab roller- 2x23

Captain’s chair- 2x20