Indiana University Physical Education Lesson Plan

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

Robert Wilkinson Weights – Last Day/ Form Assessment High School Barbells
Power Racks
Safety: Resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262933/ (Squat Platform
Proper loading of weights, Form) Dumbbells
Spotters behind every https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357260/ (“Sticking Points” in the
lifter, Squat/Bench Press/ Deadlift)
Clear space when using
dumbbells and platforms,
Clips and Proper Rack
Height.

SHAPE National Standard Lifetime activities

Demonstrates competency and/or refines activity-specific movement skills in 2 or more lifetime activities (outdoor pursuits,
individual-performance activities, aquatics, net/wall games or target games).24 (S1.H1.L1)
Psychomotor SLO SWBAT to perform 3 reps at 70% of their 1RM with quality, controlled form before the end of class.

Assessment Mr. Wilkinson will setup groups to test their 3 rep attempts during the final weight training day. Once he has
ensured everything is safe students will begin their attempts.

SHAPE National Standard Fitness Knowledge

Demonstrates appropriate technique on resistance training machines and with free weights.36 (S3.H7.L1)
Cognitive SLO Students will be able to identify proper form in their groups, as performed by their classmates during the hour. (Specifically,
during their 3 rep attempts on each lift)
Assessment Mr. Wilkinson will prompt group members to watch and critique the form of peers when performing their 3 rep attempts.

SHAPE National Standard Safety

Applies best practices for participating safely in physical activity, exercise and dance (e.g., injury prevention, proper alignment,
hydration, use of equipment, implementation of rules, sun protection). (S4.H5.L1)
Affective SLO Students will be constantly aware of safety hazards during the 3 rep attempts.

Assessment Each group will report to Mr. Wilkinson once all of the safety requirements have been taken care of before the 3 rep attempts
can begin. Mr. Wilkinson will double check and then allow groups to start lifting. Groups WILL NOT be allowed to lift if safety
expectations are not met.
Introductory Statement
(Anticipatory Set)
Good morning class! Today is our last day in the weight room. I know you’re all bummed ☹. Instead of truly maxing out what
is important is that each student knows how to perform each major exercise with controlled perfect form. Today we are going
to be doing 3 Reps at around 70% of our 1RM. This weight number (if you do not know your 1RM) should be enough to make
you mildly uncomfortable (not in a pain sense, but in exertion). Before we begin, even on our last day we are going to talk
about safety (Ask safety cues for spotting/loading weight/ clips, partners, and spatial awareness) GOOD! We are going to start
with the squat. Everyone get into your groups and set up. Once your power rack is set to an appropriate height with clips and
an evenly loaded barbell I will give you the thumbs up to start your attempts. ONLY when I give you the thumbs up may you
begin. It is important that everyone is on their best behavior today when it comes to spatial awareness we don’t want any
injuries on our last day.

Physical Education Instructional Plan

Time Task & Skill Progression
10:10-10:15 Expectations for final day of weight training.
Students will gather by the power racks and review
proper safety before beginning.
After Reviewing groups will be sent to the power
racks to perform the squat test (Note; do not need
to max out vs form and control)
Cues/Critical Elements Organization of Students/Space
It is VITAL students listen during this
time. Students will be gathered on the left
During this time, we will review side of the weightroom just above the
proper spotting technique, lifting power racks. Students will orientate
technique, and proper themselves away from the door (to
loading/deloading of equipment. minimize distractions and students
looking at who is coming/going).
(Spotting Cues)
Always have hands ready, do not leave
your partner.
Ensure clips are used on a bar that is
EVENLY loaded on each side.

10:16-10:26 Students will load the squat bar in their groups and
perform 3 reps with quality, controlled form. Students
will begin with just the bar and take turns with their
partner until a goal weight is established, allowing each
student to perform 3 reps with mild discomfort.
When squatting feet should be shoulder
width apart and slightly externally rotated.
When lowering into the bottom of the
squat hips and knees should “break”
evenly allowing the student to sit into the
hole without leaning forwards/backwards.
Students will be separated into groups
of equal strength among the two
power racks on the left side of the
gym. Mr. Wilkinson will closely
monitor each group for safety, and
form feedback.
 (Each student must have a spotter, clips, and proper An upright spine position, plus a neutral
rack height set – confirmed by Mr. Wilkinson – before head position is key.
attempting) Cues: Sit in a chair,
Evenly apply pressure along the bottom of
your feet.
Push knees out (left/right) vs letting them
drift forward

Spotters: Have hands ready to catch bar,

make sure the rack height is set optimally,
Ensure clips are used.

10:27-10:37 Students, in their same groups, will find themselves at
the bench presses. During this time the students will
load the bar to perform 3 reps at a weight equal to 70%
of their 1RM. Ensuring their form is correct. Each rep
will be paused for their group to observe. Once each
student is done they will record their weights on a
piece of paper and encourage students who are still
bench pressing.
It is imperative that spotters are ready and ensure each
bar is loaded equally and has clips on both sides.
During the bench press students should: Students will be in groups around the
Have hands EVENLY spaced out on the bar bench presses. Mr. Wilkinson will
shoulder width. ensure each bar is loaded correctly
Have feet firmly planted then allow each student to begin their
Slightly tuck their shoulders in during the attempts.
descent, careful not to flare their elbows.
Pause the bar on their chest for at least 1
“Mississippi” then complete the rep with a
full lockout.
Spotters should have hands ready and
ensure each bar is loaded properly.

CUES for Bench Press:

Big intake of Air
Push with your feet
Bend the bar in (During descent) then
reverse it on the way up.
1 Mississippi pause
Fully extend at top.

Lastly, students will perform 3 reps of Stiff Legged
10:38-10:55 Deadlifts proving they are proficient at this movement.
Just like above students will load the bar to
approximately 70% of their 1RM and perform 3 reps.
Each rep must be done with correct controlled form.
Meaning students backs are straight, necks are neutral,
During the stiff legged deadlift students
should:
Have hands placed on the bar about
shoulder width with both hands pronated
(Double over grip).
Student groups will be on each
platform during the movements.
Students should not begin until Mr.
Wilkinson has given the “thumbs up”.
 knees are bent to the correct degree and tension is on
their hamstrings/glutes.
After a student performs their reps they will write their
number on their sheet and encourage their group
members during their set.
Each group must have two spotters during this exercise.
One spotter behind and another on the side (ensuring
the student who is lifting doesn’t fall backwards or
sideways due to misloading of the bar.)
Spotters should ensure the bar is loaded evenly and
their group member is using correct form. Once each
bar is loaded MR. Wilkinson will give the “thumbs up”
to begin lifting.
10:55-11:00 Abs and Reflection
Students will meet on the basketball courts for
weightlifting reflection
Keep knees slightly bent or straight while
keeping their back/spine/neck in a neutral
position
The bar should be lowered with tension on
the hamstrings
IT IS VITAL STUDENTS ARE AWARE OF
THEIR SPACE.
We do not want groups running into each
other weights falling on other platforms.
If an accident is to happen everyone
should stop and ensure no one is hurt.
Cues for Stiff Leg Deadlift
Sit back with the bar (Stick butt out)
Big breath of air
Hip thrust horizontally
Squeeze glutes at the top
Follow Mrs. Huntoon to the ab training Students should be behind the tennis
spot court wire for safety.