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Title - Weight Room Safety/Maxing Out
By - Patrick Bohanon
Primary Subject - Health / Physical Education
Grade Level - 9-12
Lesson Objective(s):
To instruct students in proper safety measures while in the weight room.
1) The students will be able to navigate through the weight room and recognize what each piece of equipment is and what it is used for.
Points of Emphasis:
A) Distinguish between barbells, dumbbells, cable
machines, and leverage machines.
B) Recognize what muscle groups are worked with
all basic exercises.
2) The students will learn proper safety etiquette in the weight room.
Points of Emphasis:
A) Proper shoes (closed toe shoes, preferably
tennis shoes or running shoes).
B) Absolutely NO horseplay, i.e. pushing, shoving,
wrestling, towel popping or any other act that
may distract students while lifting/spotting.
C) Use of a support belt when doing heavy lifts.
D) Proper spotting techniques for core lifts such
as bench press, incline bench, squat, cleans
(hang and power), dead lift.
E) Proper spotting for all auxiliary lifts as
well.
3) Demonstrate CORRECT technique for each core lift as well as for each auxiliary lift.
Points of Emphasis:
A) Proper hand placement.
B) Proper foot placement.
C) Proper spine alignment.
D) Proper body position.
Performance Objective: To properly demonstrate proper lifting techniques. To properly demonstrate proper spotting techniques. To verbally describe each lift and what muscle groups are affected. To verbally describe weight room safety etiquette.
Materials Needed: This will be dependent on the available weight room facility.
Day 1:
Warm up:
T (teacher) will lead S (students) in an appropriate stretch/warm up activity.
Lecture:
T will have students in WR (weight room).
T will discuss WR safety etiquette (15 mins.).
T will give overview of lifts which will include what muscles are used (give handout).
Demonstration:
T will demonstrate lifts AND spotting with a partner for all core and auxiliary lifts.
Drill 1:
S will then demonstrate core lifts (bench, incline, squat, hang clean, power clean and dead lift.
Drill 2:
S will demonstrate proper spotting techniques for 6 core lifts.
T will discuss MAXING OUT in core lifts.
Day 2:
Warm up:
Drill:
T will review from day before.
T will split class in to 3 groups.
S will MAX OUT on bench press.
T will record.
S will MAX OUT on incline.
T will record
Stretch.
Day 3:
Warm up:
Drill:
T will review.
S will MAX OUT on squat.
T will record.
S will MAX OUT on hang clean.
T will record.
Stretch.
Day 4:
Warm up:
Drill:
T will review.
S will MAX OUT on power clean.
T will record.
S will MAX OUT on dead lift.
T will record.
Stretch.
At the end of day 4 all safety procedures should be ingrained in students and all maxes of core lifts should be recorded. I take day 5 to explain the strength workout and how it is broken down. I give out a hand out to explain the set-rep percentages and I go over it verbally with the class. I explain that each day will consist of 2 core lifts and 2 auxiliary lifts. The following Monday is the first official lifting day. Monday, Tuesday, Thursday, and Friday are mandatory lift days and Wednesday is an optional lift day with no core lifts done on that day, only auxiliary lifts are allowed.
E-Mail Patrick Bohanon !
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