Lifetime Fitness Lesson Plan Form

2,279 views
1,984 views

Published on

0 Comments
1 Like
Statistics
Notes
  • Be the first to comment

No Downloads
Views
Total views
2,279
On SlideShare
0
From Embeds
0
Number of Embeds
3
Actions
Shares
0
Downloads
25
Comments
0
Likes
1
Embeds 0
No embeds

No notes for slide

Lifetime Fitness Lesson Plan Form

  1. 1. Lifetime Fitness Strength Training Unit PlanObjectives: Upon completion of the unit, the students will be able to: 1. Identify all major muscle groups. 2. Identify each of the 3 training principles. 3. Understand how to properly use and spot each of the different fitness stations. 4. Develop an individualized workout plan and log the information in an activity log.Procedures: The class will go to the weight room twice a week for 4 weeks (8 sessions). During eachsessions, the students will be instructed how to properly use the equipment being demonstrated andhow to properly spot the lifter. After initial instruction, the students will have the opportunity to usethe equipment and develop a personalized workout plan which they will keep track of in their dailyactivity logs.Equipment and Muscle Groups to be introduced:Flat Bench Press (Pectorals) Front Dumbell Raises (Deltoids) Alternating Bicep Curls(Biceps) Lats Pulldowns (Latissimus Dorsi)Incline Press (Pectorals) Military Press (Deltoids) Preacher Curls (Biceps) Pull Ups (Latissimus Dorsi)Decline Press (Pectorals) Arnold Press (Deltoids) Barbell Curls (Biceps) Bent Over Dumbell Rows (Latissimus Dorsi)Dumbell Flies (Pectorals) Lateral Dumbell Raises (Deltoid) Concentration Curls(Biceps) Seated Rows (Latissimus Dorsi)Seated Flies (Pectorals)Leg Extensions (Quardriceps) Shoulder Shrugs (Trapezius) Crunches(Abdominals) Tricep Extensions (Triceps)Leg Curls (Hamstrings) Upright Rows (Trapezius) Butterfly SitUps (Abdominal) Kickbacks (Triceps)Leg Press (Quads/Hamstrings/ Gluteals) Bent Over Shoulder Shrugs (Trapezius) Bicycles(Abdominals) Triceps Pushdowns (Triceps)Lunges (Quads/Hamstrings/ Gluteals) Pit Pats(Abdominals/Obliques) Dips (Triceps)Squats (Quads/Hamstrings/ Gluteals) SideCrunches (Obliques) Lesson 1Objectives: Upon completion of the lesson, the students will be able to: 1. Identify the following muscle groups: Pectorals and Triceps. 2. Perform the proper lifting techniques for the Pectorals and Triceps. 3. Understand the proper spotting techniques for the Pectorals and Triceps.
  2. 2. 4. Understand the difference between a Primary muscle group lift and an Assisting muscle grouplift.Procedure: 1. Review the Weight Room Safety Rules. 2. Introduction to the following strength techniques: Flat bench press, Incline press, Decline press, Dumbell flies, Seated flies - Primary MuscleGroup used (Pectorals); Assisting Muscle Group used (Triceps) Triceps extensions, Triceps kickbacks, Triceps pushdown, Dips - Primary Muscle Group used(Triceps); Assisting Muscle Group used (none) 3. During introduction demonstrate the proper lifting technique and proper spotting technique. 4. Put students in lifting pairs. 5. All students use equipment introduced. Properly lifting and properly spotting.Review: 1. Review muscle groups taught and what is the difference between a primary muscle andassisting muscle. 2. Review responsibilities of both the lifter and the spotter. Lesson 2Objectives: Upon completion of the lesson, the students will be able to: 1. Identify the following muscle groups: Latissimus Dorsi and Biceps. 2. Perform the proper lifting techniques for the Latissimus Dorsi and Biceps. 3. Understand the proper spotting techniques for the Latissimus Dorsi and Biceps.Procedure: 1. Review the Weight Room Safety Rules. 2. Introduction to the following strength techniques: Lats pulldowns, Pull ups, Bent over dumdbell raises, Seated Rows - Primary Muscle Groupused (Latissimus Dorsi); Assisting Muscle Group used (Biceps). Alternating bicep curls, Preacher curls, Barbell curs, Concentration curls - Primary MuscleGroup used (Biceps); Assisting Muscle Groups used (None). 3. During introductiondemonstrate the proper lifting technique and proper spotting technique. 4. Put students in lifting pairs. 5. All students use equipment introduced. Properly lifting and properly spotting.Review: 1. Review muscle groups taught and what is the difference between a primary muscle andassisting muscle. 2. Review responsibilities of both the lifter and the spotter. Lesson 3Objectives: Upon completion of the lesson, the students will be able to: 1. Identify the following muscle groups: Deltoids and Trapezius. 2. Perform the proper lifting techniques for the Deltoids and Trapezius. 3. Understand the proper spotting techniques for the Deltoids and Trapezius.Procedure: 1. Introduce Weight Room Fitness Facts: 48 hours rest between working same muscle group. Repetitions should last 2-4 seconds. 30-60 minutes of Cardiovascular 3-5 days per week Strength Training vs Endurance Training Strength Training: 4-8 Repetitions Endurance Training: 12-20 Repetitions Combination Training: 8-12 Repetitions
  3. 3. 2. Introduction to the following strength techniques: Front dumbell raises, Military press, Arnold press, Lateral dumbell raises, Upright rows -Primary Muscle Group used (Deltoids); Assisting Muscle Group used (None). Shoulder shrugs, Bent over shoulder shrugs - Primary Muscle Group used (Trapezius);Assisting Muscle Group used (None). 3. During introduction demonstrate the proper lifting technique and proper spotting technique. 4. Put students in lifting pairs. 5. All students use equipment introduced. Properly lifting and properly spotting.Review: 1. Review muscle groups taught. 2. Review Weight Room Fitness Facts. 3. Review responsibilities of both the lifter and the spotter. Lesson 4Objectives: Upon completion of the lesson, the students will be able to: 1. Identify the following muscle groups: Quadriceps and Abdominals. 2. Perform the proper lifting techniques for the Quadriceps and Abdominals. 3. Understand the proper spotting techniques for the Quadriceps and Abdominals. 4. Introduction to the class Website. http://sites.google.com/site/hebronlifetimefitness/Procedure: 1. Introduce new Weight Room Fitness Facts: Muscle Fibers: Slow-Twitch Fast-Twitch Intermidate-Twitch Weight Room Vocabulary: Frequency, Intensity, Time Concentric, Eccentric Atrophy, Hypertrophy Anterior, Posterior, Medial, Lateral Repetition, Set 2. Introduction to the following strength techniques: Leg extensions, Leg Curls, Leg press, Lunges, Squats - Primary Muscle Group used(Quadricpes); Assisting Muscle Group used (Hamstrings, Gluteals). Crunches, Butterly sit ups, Bicycles, Pit Pats, Side Crunches - Muscle Groups used(Abdominals and Obliques). 3. During introduction demonstrate the proper lifting technique and proper spotting technique. 4. Put students in lifting pairs.Review: 1. Review muscle groups taught. 2. Review Weight Room Fitness Facts. 3. Review responsibilities of both the lifter and the spotter. Lesson 5Objectives: Upon completion of the lesson, the students will be able to: 1. Identify each of the muscle groups taught throughout the unit. 2. Understand how to perform each lift for all equipment instructed. 3. Understand how to properly spot all equipment instructed. 4. Learn how to log their workout on a daily workout log.
  4. 4. 5. Go to the Hebron Lifetime Fitness Website to determine estimated 1 rep max for the benchpress and leg press. http://sites.google.com/site/hebronlifetimefitness/Procedure: 1. The students will work with a lifting partner to develop a weight training workout plan. 2. The students will use all of the equipment previously taught. 3. The students will log their information on a daily workout log.Review: 1. Review all muscle groups taught. 2. Review all Weight Room Fitness Facts. 3. Review responsibilities of both the lifter and the spotter. 4. Review home assignment - The student will go to a home computer and log on to the HebronLifetime Fitness website (on their they will go to the to Personal Training Fitness Consulting website) to determine their 1 rep max for Flat Bench and LegPress. Also the students will be able to review their muscle chart by clicking on the Muscles and Exercises link.http://sites.google.com/site/hebronlifetimefitness/ Lesson 6-8Objectives: Upon completion of the lesson, the students will be able to: 1. Identify each of the muscle groups taught throughout the unit. 2. Understand how to perform each lift for all equipment instructed. 3. Understand how to properly spot all equipment instructed. 4. Create and log their own personal workout. 5. Utilize the Lifetime Fitness Website to determine 1 rep maximums for all lifts, review liftingtechniques, and review muscle charts. http://sites.google.com/site/hebronlifetimefitness/Procedure: 1. The students will work with a lifting partner to develop a weight training workout plan. 2. The students will use all of the equipment previously taught. 3. The students will log their information on a daily workout log.Review: 1. Review all muscle groups taught. 2. Review all Weight Room Fitness Facts. 3. Review responsibilities of both the lifter and the spotter.Conclusion: Upon completion of the Strength and Weight Training Unit, the students will: 1. Turn in Lifetime Fitness Journals with Daily Weight Lifting Logs for evaluation. 2. Go to the Hebron Lifetime Fitness website to complete the Unit evaluation form.http://sites.google.com/site/hebronlifetimefitness/ 3. Take a unit quiz on Muscular System and Fitness Facts previously taught.

×