Indiana University Physical Education Lesson Plan

Teacher Name: Unit/Lesson Focus: Weight Training Grade/Level: Equipment:

Mr. Robert Wilkinson ‘Gun Run’ High School Dumbbells
Barbell
Safety: Dumbbell safety, Resources https://www.nsca.com/education/articles/a_high_school_weight_training_curriculum_model/
do not drop dumbbells. Lift
in a non-crowded space, A High School Weight Training Curriculum Model
avoid swinging with by NSCA Classic
dumbbells, and be careful and NSCA High School Coaching
not to trip over
equipment.

SHAPE National Standard Demonstrates competency in 1 or more specialized skills in health-related fitness activities. (S1.H3.L1)

Psychomotor SLO Students will competently use exercises that target their arm muscles (biceps, triceps, shoulders) during the hour.

Assessment During class time I will walk around and check in on students while they are lifting. Instead of giving direct feedback
to the ‘doer’ I will work with the observer and then they will critique their form (Peer teaching model)

SHAPE National Standard Identifies types of strength exercises (isometric, concentric, eccentric) for personal fitness development (e.g., strength,
endurance, range of motion).40 (S3.H9.L1)
Cognitive SLO Students will be able to identify specific parts of their arm movements; including concentric and eccentric portions of the
movement during the hour.

Assessment On the task cards/handouts there are spaces where students will identify the concentric and eccentric parts of the
movements

SHAPE National Standard Exhibits proper etiquette, respect for others and teamwork while engaging in physical activity and/or social dance. (S4.H2.L1)

Affective SLO Students will show respect for themselves, their peers, and the weight room equipment by displaying proper weight room
etiquette and respecting their peers.

Assessment While lifting weights I, and my assistant teacher will make sure students are being respectful of themselves and the
equipment during the class period.
Introductory Statement
(Anticipatory Set)
“Good morning students! Today in the weight room we’re going to be taking another step towards independent work outs!
Today we are going to do the ‘Gun Run’, this entails working major muscles in our arms. While doing so I want you and your
partner/group to identify what parts of the movement are concentric and eccentric. If you have forgotten eccentric is going
down the muscle is elongated and concentric is when the muscle angle is the shortest aka lifting the weight. In your groups I
will give you a task card and you will complete the following exercises! Before we go I want to quickly go over some weight
room etiquette. Try to be in an open space we don’t want to crowd around one location. If someone asks you how many sets
you have left, tell them your sets left, with a possibility of letting them work in. “

Physical Education Instructional Plan

Time Task & Skill Progression Cues/Critical Elements Organization of
Students/Space
10:10- Intro, organize groups, dispense task cards Important that students pay attention during Students and teacher
10:15 instruction – closely listening to what they need around power racks
to do on this day and SAFETY cues: Careful not
to trip,
Lift in own space, do not drop dumbbells.
10:16- Completion of Task Cards: It is important that students remember their safety Behind the dumbbell
10:46 from days 1 and 2. Do not drop dumbbells, be sure rack, on the right
Dumbbell Bicep Curl; to workout in your own space. side of the gym for
Students will line up behind the dumbbell rack (in groups) with dips, in between the
appropriate weight and perform 3 sets of 10 repetitions (30 reps When lifting keep elbows isolated, careful not to cable machines.
total) of a standing bicep curl. flare them out causing shoulder impingement.
-Feet even width apart, big breath of air, no forward leaning, keep Feet firmly planted, big breaths of air, squeezing
elbows isolated (don’t swing) palms will be supinated the weight at the top

Triceps Pushdown; Two groups of students will be on the cables Pronation/Supination of hands:
performing two variations of the triceps down, one with a cable and During bicep exercises hands will be supinated
one with a bar. During both it is important that – Students retract (imagine holding a bowl of soup/palms up)
scapula, keep elbows isolated (on side) and completely pushdown During triceps and shoulder movements palms will
Palms will be pronated be facing
DOWN
Lateral Raise; Students will return near the dumbbell rack and Or pronated
perform 2 sets of 15 lateral raises with an appropriate weight, being
careful not to – Swing the dumbbells, drop the dumbbells and
always showing proper etiquette.
 Hammer Curl; During the hammer curl have palms in a neutral
position (holding a hammer) Feet even width apart, big breath of
air, no forward leaning, keep elbows isolated (don’t swing)

Dips All student groups will move to the dip machine and perform 2
sets on the equipment making sure to not lean forward, keeping
elbows inside their body (do not flare them out) and taking deep
breaths

Lastly students will perform a machine rear deltoid flye for 45

repetitions in their groups. Students should be careful not to crush
their fingers when lifting and to be careful of their surroundings.

10:47- Abdominal work/ Story Time Upstairs on track

10:57 After completing an awesome workout students will gather upstairs behind basketball
with Mrs. Huntoon to work on abdominals while reviewing plans courts.
for the following weeks.