Lesson Subject
Powerlifting
Student Grade Level
Grade 9-10
Lesson Focus
Technical focus for power lifts
Number of Students
25
Resources
ACSM KSA Guidelines
Lesson Duration
80 minutes
NASPE Standards Met
Illinois Learning Standards/Goals Met
1.
19.A.4 Perform skills efficiently in a variety of leisure activities, sports, creative movement and work-related activities.
19.B.4 Analyze various movement patterns for efficiency and effectiveness.
Learning Objectives
Psychomotor
Cognitive
Affective
Lesson Activities
Est. Time
10 min.
Activity Title
Dynamic Warmup
Class Organization
Students will form a large semi-circle around the teacher.
Teaching Points
Students will do at least 2 dynamic warm-ups for each muscle group they will be using during the lesson, which includes the legs, core, and shoulders. These warm-ups will include exercises such as jogging, jumping, sit-ups, trunk rotations, arm circles, and push-ups.
Est. Time
10 min.
Activity Title
Demonstration
Class Organization
The teacher will gather everyone into the fitness center. Each of the 3 power lifts will be explained and demonstrated.
Teaching Points
Key aspects of each lift will be emphasized, including: breathing, body placement, arm and leg positioning, spinal and trunk alignment, and proper range of motion.
Est. Time
50 min
Activity Title
Student Lifts
Class Organization
Students will form small groups and take the bar and hand weights to practice each lift.
Teaching Points
Students will get into 4-5 groups and utilize the benches and weights in the fitness center to practice each lift. The teacher will circulate to offer corrections and modifications at this time.
Est. Time
10 min
Activity Title
Assessment and Debrief
Class Organization
The teacher will offer and informal assessment of each student by having them form a line and very quickly performing each lift. After giving feedback, the next student will follow and do the same.
Teaching Points
Teacher will correct each student individually and offer feedback. The students will perform each lift spontaneously and will explain to the teacher what they are doing as they do it. The teacher will offer modifcations and corrections at this time.
Lesson Modifications (Illness and/or Students with Disabilities)
Students with disabilities or injuries will be expected to do what lifts they are capable of. If they cannot perform a lift, they will instead write a short paragraph explaining what the lift is, what muscles it exercises, and how to perform the lft.
Other Considerations
Assessment Methods
The assessments for this lesson will be of an informal nature and will focus only on correcting and improving student form and technique.
Equipment Required
At least 1 bench with accompanying barbell and rack.
Safety Considerations
Students will not perform these lifts with significant weight as this lesson will focus on the technical performance of the lifts. The students will also perform the exercises under either teacher supervision or the supervison of a partner. The students will be able to lift heavier weights under supervision in another lesson at a later time.
Alternate Lesson/Plan B (e.g. Limited Students, Inclement Weather etc.)
Students will use hand weights in place of bar weights if there is not enough equipment for everyone to use.
Powerlifting
Student Grade Level
Grade 9-10
Lesson Focus
Technical focus for power lifts
Number of Students
25
Resources
ACSM KSA Guidelines
Lesson Duration
80 minutes
NASPE Standards Met
- Demonstrate competency in motor skills and movement patterns needed to perform a variety of activities.
- Demonstrate understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.
Illinois Learning Standards/Goals Met
1.
19.A.4 Perform skills efficiently in a variety of leisure activities, sports, creative movement and work-related activities.
19.B.4 Analyze various movement patterns for efficiency and effectiveness.
Learning Objectives
Psychomotor
- Students will observe and then correctly perform a bench press, squat, and deadlift when called on to do so. 2. Students will perform modifications of these exercises with hand weights when not engaged in doing so with a bar weight.
Cognitive
- Students will explain or write down key aspects of each exercise, such as hand placement, spine alignment, and leg positioning when asked to do so.
Affective
- Students will volunteer to spot other students and will assist in watching each others form and technique in a technical manner during class activities.
Lesson Activities
Est. Time
10 min.
Activity Title
Dynamic Warmup
Class Organization
Students will form a large semi-circle around the teacher.
Teaching Points
Students will do at least 2 dynamic warm-ups for each muscle group they will be using during the lesson, which includes the legs, core, and shoulders. These warm-ups will include exercises such as jogging, jumping, sit-ups, trunk rotations, arm circles, and push-ups.
Est. Time
10 min.
Activity Title
Demonstration
Class Organization
The teacher will gather everyone into the fitness center. Each of the 3 power lifts will be explained and demonstrated.
Teaching Points
Key aspects of each lift will be emphasized, including: breathing, body placement, arm and leg positioning, spinal and trunk alignment, and proper range of motion.
Est. Time
50 min
Activity Title
Student Lifts
Class Organization
Students will form small groups and take the bar and hand weights to practice each lift.
Teaching Points
Students will get into 4-5 groups and utilize the benches and weights in the fitness center to practice each lift. The teacher will circulate to offer corrections and modifications at this time.
Est. Time
10 min
Activity Title
Assessment and Debrief
Class Organization
The teacher will offer and informal assessment of each student by having them form a line and very quickly performing each lift. After giving feedback, the next student will follow and do the same.
Teaching Points
Teacher will correct each student individually and offer feedback. The students will perform each lift spontaneously and will explain to the teacher what they are doing as they do it. The teacher will offer modifcations and corrections at this time.
Lesson Modifications (Illness and/or Students with Disabilities)
Students with disabilities or injuries will be expected to do what lifts they are capable of. If they cannot perform a lift, they will instead write a short paragraph explaining what the lift is, what muscles it exercises, and how to perform the lft.
Other Considerations
Assessment Methods
The assessments for this lesson will be of an informal nature and will focus only on correcting and improving student form and technique.
Equipment Required
At least 1 bench with accompanying barbell and rack.
Safety Considerations
Students will not perform these lifts with significant weight as this lesson will focus on the technical performance of the lifts. The students will also perform the exercises under either teacher supervision or the supervison of a partner. The students will be able to lift heavier weights under supervision in another lesson at a later time.
Alternate Lesson/Plan B (e.g. Limited Students, Inclement Weather etc.)
Students will use hand weights in place of bar weights if there is not enough equipment for everyone to use.