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Weight Training & Fitness Unit Plan

PED 626 – Fitness Programming & Curriculum for Schools Designed for 11th and 12th Grade
Matthew Cummiskey

Justification:
The Harvard Alumni study noted dramatically increased morbidity and chronic illness tendencies among sedentary graduates.1 Physical education can remediate and prevent health problems by helping students adopt an active lifestyle what persists into their adult lives.2 Parents, students, and communities are “increasingly interested in the potential of school PE programs to favorably impact the health of children and adults.” 3 Some of things which should be addressed include knowledge, attitudes, motor skills, 4 and behavioral skills. Unfortunately, participation in physical education often falls below recommended levels among young people. 5 However, this unit not only promotes activity by practicing skills learned about various exercises, but also gives students the knowledge and attitudes which can serve a lifetime. Soccer skills may diminish, jogging times may slow, but all adults are capable of maintaining their fitness level through the concepts and knowledge taught in this unit.

Background information:
Weight training has been a part of sport and fitness for centuries dating back to the ancient Olympic games in Greece. However, little was understood and advancements made were more the result of chance than research. For example, it was believed until the 19th century that people acquired characteristics from their parents such as muscular development. Hence a blacksmith’s son was muscular because his father before him was as well. Science, especially exercise science, has made astounding advancements since then, with the degree of new information increasing every day. 6 Weight training in the early part of the twentieth century was dominated by free weights and athletes. Even so, the majority of athletes did not feel weight training would markedly improve their chances of success. Slowly as the century progressed though, more athletes began to incorporate weight training to provide the edge over the competition. Weight training did not move into the fitness realm until the advent of Nautilus machines. Nautilus machines allowed individuals to work out without a spotter and with less fear of injury. Therefore, weight training became more mainstream as people realized and actualized the benefits. Prior to this point, weight training was seen primarily as an athletes only activity. Today Nautilus is a minority played in a crowded fitness field including Cybex, Precor, Hammer Strength, and others but it did open the door to fitness for millions of Americans. “Going to the gym’’ and “pumping iron” are well accepted in today’s society. In fact, the fitness field is growing by leaps and bounds with new technological and training advancements, also known as fads, sweeping the industry regularly.

Skills to be Taught:
* Operation of machines and free weights.
* Concepts, myths, and benefits of weight training.
* Muscle names, their actions, and exercises to train those muscles. * Development of personal fitness program.
* How to work and measure your cardiovascular system.
* Styles of training, flexibility concepts, and splitting workouts.

Equipment:
* Weight room, 25 clipboards, 25 pencils, and 25 blank weight charts per class.

Safety :
* Post and review the “rules of the weight room.”
* Keep a medical kit in the weight room during all classes. * Stress that students need to stretch before each exercise. * No horseplay will be tolerated.

Relation to NYS Learning Standards 7
1. Demonstrate competency in a variety of physical activities: * Exhibit correct form for all exercises listed on the weight charts. 2. Know that motor skills progress in complexity:
* If a student or students has mastered the basic technique for skills, teach the more complex version. Examples include...
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