September 2008 Archives

TOPIC: Physical Fitness

1.       Standard: Participates in fitness assessment and developmentally appropriate health-related activities.

2.     Standard: Uses fitness assessment results to establish individual goals for all five health-related fitness component areas.

3.     Standard: Develops a personal fitness plan designed to attain stated fitness goals.

4.     Standard: Implements a personal fitness plan and assess outcomes following a period of training.

5.     Standard: Pursues physical activities that promote health-related fitness, relieve tension, and control weight in both school and non-school settings.

6.     Standard: Analyzes how activity participation patterns change throughout life and expresses strategies to deal with these changes.

(see link for student workout sheet for actual lifts)

Week 1:

Lesson:  Fundamentals of all lifts and spotting techniques. Teacher demonstrations and student guided practice.

Week 2:

Sets/Reps:  Core Lifts:  3 x 3       Auxiliary Lifts:  10 x 8 x 6

Week 3:

Sets/Reps:  Core Lifts:  5 x 5      Auxiliary Lifts:  10 x 10

Week 4:

Sets/Reps:  Core Lifts:  5 x  4 x 3 x 2 x 1      Auxiliary Lifts:  12 x 12

Week 5:

Sets/Reps:  Core Lifts:  10 x 8 x 6      Auxiliary Lifts:  10 x 8 x 6

Week 6:

Sets/Reps:  Core Lifts:  3 x 3       Auxiliary Lifts:  10 x 8 x 6

Week 7:

Lesson: Super Cougar Testing

Week 9:

Sets/Reps:  Core Lifts:  3 x 3       Auxiliary Lifts:  10 x 8 x 6

Week 10:

Sets/Reps:  Core Lifts:  5 x 5      Auxiliary Lifts:  10 x 10

Week 11:

Sets/Reps:  Core Lifts:  5 x  4 x 3 x 2 x 1      Auxiliary Lifts:  12 x 12

Week 12:

Sets/Reps:  Core Lifts:  10 x 8 x 6      Auxiliary Lifts:  10 x 8 x 6

Week 13:

Sets/Reps:  Core Lifts:  3 x 3       Auxiliary Lifts:  10 x 8 x 6

Week 14:

Sets/Reps:  Core Lifts:  3 x 3       Auxiliary Lifts:  10 x 8 x 6

Week 15:

Sets/Reps:  Core Lifts:  5 x 5      Auxiliary Lifts:  10 x 10

Week 16:

Sets/Reps:  Core Lifts:  5 x  4 x 3 x 2 x 1      Auxiliary Lifts:  12 x 12

Week 17:

Lesson:  Super Cougar Testing

Week 18:

Lesson:  Final Review and Exam

Monday:

Lesson:  Lower Body Workout   (see link for student workout sheet for actual lifts)

Tuesday:

Lesson:  Upper Body Workout   (see link for student workout sheet for actual lifts)

Wednesday:

Lesson:  Lower Body Workout   (see link for student workout sheet for actual lifts)

Thursday:

Lesson:   Upper Body Workout   (see link for student workout sheet for actual lifts)

Friday:

Lesson:   Speed & Agility Training  

• Biomechanical Running
• Running Ladders
• Dot Drills
• Speed Stairs