Indiana University Physical Education Lesson Plan

Teacher Name: Unit/Lesson Focus: Weight Training – Legs. Grade/Level: Equipment: Barbell, Weighted
Robert Wilkinson Machine Safety/ Antagonist/Synergist muscle High School (9-12) Plates, Platform, Power Rack,
groups Machines.
Safety: Resources:
Safety Review (How to
properly load/de-load Muscle Roles and Contraction Types
barbells. Spotters, Clips) https://www.ptdirect.com/training-design/anatomy-and-physiology/skeletal-
NEW: Machine safety – muscle-roles-and-contraction-types)
hand placement, loading
machines, clear space.

SHAPE National Standard Demonstrates competency in 2 or more specialized skills in health-related fitness activities. (S1.H3.L2)

Psychomotor SLO Students will be able to squat properly to a desired depth, then perform a stiff legged deadlift.
Assessment Students’ form will be formatively assessed by the teacher as he/she observers the students. Providing ongoing feedback that
improves student learning.

SHAPE National Standard Demonstrates appropriate technique on resistance training machines and with free weights.36 (S3.H7.L1)

Cognitive SLO Students will be able to squat with a weighted barbell and perform a stiff legged deadlift, highlighting good form and safety by
the end of the class period.

Assessment Students will be asked to complete squats and a stiff legged deadlift showing good form (judged by the teacher). Then,
students will show how to properly execute lifts on a resistance training machine safely, with good form by the end of the
class.

SHAPE National Standard Chooses an appropriate level of challenge to experience success and desire to participate in a self-selected physical activity.51
(S5.H2.L2)
Affective SLO Students will be tasked with picking weight that is challenging enough for them to complete a lift correctly, with good form
during Tuesday’s weight session.

Assessment Students will be asked to grade their effort today, along with answering questions on how much weight they used and what
their goals are for next weight training session.
Introductory Statement
(Anticipatory Set)
Good morning students, today is our second day in the weight room! WOO HOO! Before we start I want to go over some
safety tips we learned from Mr. Miller last time, what is the proper way to load/de-load a barbell (Taking off one weight per
side at a time, always using clips, and a spotter). Today we are going to start with some leg movements and learn about
Antagonist muscle groups! An antagonist muscle group is one that opposes the main mover (agonist) for example if we were
doing a bicep curl the ______(triceps)____ would be the antagonist! We are going to start with squats, out agonist is the ____
quads___ and our antagonist would be the _____hamstrings___, after that we will train our hamstrings with a stiff leg deadlift
leaving our _____quads____ to be the antagonist

Physical Education Instructional Plan

Time Task & Skill Progression
10:10- Start class, review, intro to antagonist/synergist
10:10:15 muscle groups
How to unload a bar
- Take off one weight per side at a time
- Always use clips
- Spotters ready when performing a lift
Antagonist/synergist
-Antagonist muscle groups are muscle groups that work
against the prime mover (agonist – if we are training
biceps the triceps are the antagonists)
-Synergist muscle groups are muscle groups that work
with our prime mover (continuing with our bicep
example the forearm muscles are our synergist with a
little help from our anterior deltoid)
10:16-10:35 Squatting technique + Stiff Leg deadlift technique
When squatting teacher (Rob) will stand in between the
racks and watch students form. First making sure the
spotters are ready and proper rack heights have been
taken. Next Rob will ensure students
-have the bar in the middle of their back
-Feet are slightly angled outwards
Cues/Critical Elements
Students are attentive
Students respond with previous
knowledge (if they have) of
kinesiology terms
Aware of space if other students are
working out (other classes)
Squat: knees tracking over toes, bar
placement, tight grip, proper rack height,
slightly ext rotated toes,
SLDL: close stance with feet, straight back,
ext. rotated shoulders (pinched shoulder
blades) hip thrust, tight glutes
Grip shoulder width apart and tight
Organization of Students/Space
Semi-circle near power rack
Not near any distractions/ other
classes
Squatting in power racks, with teacher
in between ready in case of
catastrophic events
Stiff leg deadlifts can be performed in
the racks, or on the platforms
depending on if other classes are
using the weight room
 -Students hit proper depth by breaking at the hips and
knees Intrabdominal pressure: Taking a deep
-Students are “crumbling” forward/backward (this can breathe “Into the belly” And tightening
be fixed with creating intrabdominal pressure) the abs before performing a squat

When stiff leg deadlifting students need to

Keep a straight back
Breathe deeply
Use a double overhand grip

10:36-11:00 Machine safety/ machine review Students are attentive Machine side of gym, students in
Antagonist muscle/synergist formative assessment Securely locking in safety pin, hand groups of two on the right wall (Upper
(asking students to identify synergist/antagonist placement evenly on machine handles body machines)
muscles per machine) Hands aren’t close to the weight racks
Students will perform two separate circuits (so fingers don’t get pinched)
CIRCUIT 1 (Push/Pull antagonist)
Hammer strength chest press paired with Hammer
strength pulldown
Students will be in groups of two and take turns doing 3
sets of 10 each. (Rob will remind students of what sets,
and reps are before this)
Tips for students:
Hands are placed evenly on machines
Weight clips are securely placed
Hands aren’t near weight racks – decreasing chances of
fingers getting pinched

CIRCUIT 2 (Arm antagonist)

Students will perform hammer strength curl and
hammer triceps pushdown
Tips for students:
Hands are placed evenly on machines
Weight clips are securely placed
Hands aren’t near weight racks – decreasing chances of
fingers getting pinched