LESSON PLAN : RESTORATIVE EDUCATION WEIGHTLIFTING Lesson Plan A EVOC 518 WR 7 LESSON PLAN INSTRUCTOR: AKERLUND

CALIFORNIA CAREER AND TECHNICAL MODEL STANDARDS Strand C 6.0 Students understand the roles of positive interaction, guidance, and discipline in the educational environment.

ACTIVITIES FOR LESSON Plan A Instructional components & Personal Journals !.) Student will be creating a personal journal of the topics listed below: a.) The journal will include both pre and post testing of physical agility and the amount of weight used in both barbell and dumb bell . b.) Photos of individual students will be taken every semester to positively reinforce physical development and included in their journal. 3.) Photos will be taken of student with their circle ( four students) of fellow team members who will be working on similar exercises . 4.) Journals will include body image, discussion and journaled self esteem development. 5.) Students will view movies on and development.

The Best of Arnold Schwarzeneggar - Pumping Iron - YouTube

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www.youtube.com/watch?v=zZ8aqP2NWk8‎

Lesson Plan B: Psychomotor Activities

CALIFORNIA CAREER AND TECHNICAL MODEL STANDARDS Strand C 12.0 Students understand the components of effective in school and after school recreational programs for individuals and groups.

Activities:

1.) Students are able to discuss and journal what was viewed in youtube move on Pumping Iron. 2.) Students will be evaluated on going throughout the semester and bi-monthly tracking of measurements of bicep, , waistline, weight and chart progress in their journals. 3.) Students will learn technique of every weight lifting machine and apply safety standards and be taught to “warm up” for each individual set of exercises demonstrating independent learning of movement skills in weight training. 4.) Students will always start with a cardio machine at mid or low intensity. Three back exercises : rowing machine, a pull down, single . Students will start with 10 reps per set and three to four sets. 5.) Two bicep exercises such as the bar curl and an alternating dumbbell curl. 6.) Legs and shoulders performing squats, lunges, and leg extensions. 7.) Warming up and then working on core, performing bicycle and leg raises. Then perform triceps pulldown using weight machine (various bars & ropes) and using barbell and dumbbells. Adjustment of weight plates and amount of repetitions. 8.) Perform various exercises using sets and various weights gradually building up the weight and repetitions.

2 LESSON PLAN : RESTORATIVE EDUCATION WEIGHTLIFTING ASSESSMENT: TEACHER OBSERVATION

Cognitive: Have students describe why it is important to perform all weight room exercises slowly and with good technique. Journaled weekly into individual student journal.

Affective: The detail of the use of the equipment used properly and respectfully at all times while in the weight room area.

Independent Practice and Knowledge of Lessons Taught:

1.) Students will set a personal physical fitness plan using the principals taught by instructor and video. 2.) Students will create in their individual journals a bi-weekly charting of prime motor muscle development, identify the stabilizer muscle for each of their charted major weight training exercises. 3,) Journal the daily activities performed and record all work out data. 4.) Development of higher levels of weight, higher levels of sets, which lead to development of power and endurance.

Closure: Students will share each other’s journals, present slide presentation of their filming of their development and results. Weight lifting is a fantastic way to increase muscle strength and endurance.

Assessment: Student behaviors

Resources:

Self- Esteem : http://kidshealth.org/teen/question/emotions/selfesteem.html http://discoveryhealth.queendom.com/questions/self esteem abridged 1.html http://www.about-face.org

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LESSON PLAN: C CALIFORNIA CAREER AND TECHNICAL MODEL STANDARDS Strand C 11.0 Students understand the role of instructional staff in supporting the learning process.

1.) Students will observe and analyze the lifting techniques model by the instructor and referenced in youtube video presentations. 2.) Students will team up in groups of four to demonstrate proper spotting techniques for all lifts requiring safety in weight training.

Social Interaction: 1.) Discuss how to select and modify weight training activities ( sets and repetitions) of individualized and group activities. 2.) Discuss and analyze with group discussion and interaction dynamics the successful participation and enjoyment of weight training and fitness activities journalized.

Basics: : This works the triceps ( back of arm) and chest pectoral muscles A dumbbell press used on an adjustable bench can be substituted for the more formal bench press with rack. Use of the “ spotter” incorporated into this exercise. As the adjustable bench is moved more to the upright position, the deltoid shoulder muscles become more involved. a.) Butt, shoulders, and head should be flat on the bench. Feet flat on the floor and wide apart. b.) Grasp the bar with your thumbs on the outside of a closed fist, overhand grip, arms slightly wider than shoulder width apart. The angle of the upper arms should be at about 45 degrees to the body.

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Triceps: This exercise can be performed on a cable machine utilizing various cable bars and ropes.

Arm Curl: This exercise can be performed using a barbell or individual dumbbells which strength the lower front arm muscles.

Overhead Press: This exercise teaches the exercise of both the shoulder and triceps muscles. It also involves the abdominal muscles as you brace for the lift. This exercise can be done with a barbell or dumbbell, sitting on a bench or standing with knees slightly bent or with the shoulder press machine.

Deadlift: Works the , quads, back, neck, gluteals, arms, and abdominal muscles with various intensity. will be modeled by instructor and are a great all-around bulking up exercise. A straight back is the key to the safety of this lift, and the student will be taught to work up to the 5X5 using light weights. The warm up is performed with very light weights or even a forty five pound bar without the weights.

Squat: Mainly works the quads (thigh) and gluteal ( butt) muscles; the hamstrings and inner thigh muscle involvement. Dumbbells can be positioned hanging at your sides or held at shoulder width. Barbells can rest on individual shoulders behind the neck (back ) or in front. The student will be instructed safety: a.) Keep the spine straight, not curved over, as you proceed up and down motion. b.) Remain straight and do not lean forward or get too far in front of your foot and keep your knees beyond the line of your toes.

Lat Pulldown Machine: This works the mid to lower back muscles, biceps, and lower arm muscles.

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Seated Cable Row Machine: This exercise works the mid to lower back muscles, biceps, and lower-arm muscle.http:// www.youtube.com/watch?feature=player_embedded&v=gAzklE8Ffwc

Lesson Plan: D Improving Self Esteem, Nutrition

CALIFORNIA CAREER AND TECHNICAL MODEL STANDARDS STRAND C 8.0 STUDENTS UNDERSTAND AND APPLY BASIC PRINCIPLES AND PRACTICES OF GOOD NUTRITION AND HEALTH

Rationale for Materials: Individual student journals which itemize the lessons and videos on weight training and nutrition allows students to ascertain what they are learning, their individual goals, and the importance of proper daily nutrition including hydration.

Procedures: Having students view videos of weightlifting not only establish sound weight lifting practices but enhance self esteem through body imaging. http://kidshealth.org/teen/your_mind/body_image/body_image.html. http:// www.ourbodiesourselves.org/book/excerpt.asp?ID=2

Self-Responsibility: a.) Engage is weight lifting activities b.) Develop personal goals to improve performance and supplements for proper nutrition. c.) Identify food groups for proper nutrition d.) Analyze the role of peer social interaction in the successful participation and enjoyment of the weight lifting program. e.) Analyze the role that cooperation and physical activities demand both in school and out of school activities in their later lives to continue proper health and nutrition.

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Nutritional Plan:

1.) Journal Vitamins and Anti-oxidants

2.) Fiber- Learn the who, what, and why of Fiber...

3.) Quality Protein- Name and Describe in journal

4.) Learn Good Fats and the difference between good vs. bad fats

5.) Decide on Calorie Goal - Are you interested in “cutting up” “bulking up” or recompositioning and describe in your journal.

6.) Omega III fatty acids - describe and detail in journal

7.) Decide on your macros “ macronutrient ratios” research and itemize to customize your goals in your journal.

Link to making a nutritional plan http://www.youtube.com/watch? feature=player_embedded&v=gAzklE8Ffwc

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