Resistance Training
Contents
1. EPEC 2005 _ 599 Michigan Fitness Foundation Appendix WASPE Standards and EPEC Content EPEC Resistance Training Module by NASPE Standards The EPEC Resistance Training module meets all NASPE Standards through a variety of knowledge and skill objectives instructional procedures and assessments See Table H 2 The Resistance Training module is based on a physical education program that meets fifteen 40 minute class periods per instructional level over the course of three levels for a total of forty five 40 minute classes Each 40 minute class period allows for 15 minutes of warm up activities and excludes time required for dressing and showering NASPE Standards EPEC Resistance Training Module 3 4 Warin Up Component Y Y Y Teaching Learning Content Vocabulary Facilities and Equipment Rules Etiquette Guidelines Benefits and Principles Sportsmanship Safety and Injury Prevention Using Biomechanical Information Partner Observation and Feedback Fitness Components Pre Lift Fundamentals Arm Shoulder Exercises Abdominal Low Back Exercises Thigh Leg Exercises Assessment Content Teacher Assessments of Skills Y Y vY Y vY Y Y Partner Assessments of Skills Knowledge Assessment Interest Assessment Handouts Drills Graphics Table H 2 EPEC Resistance Training and NASPE Standards 600 EPEC 2005 Michigan Fitness Foundation2. 6 Number of spotters a One spotter is preferred for one spotter exercises because it is more difficult to coordinate movements between two spotters and a lifter b Use two spotters if one spotter who is able to handle the weight alone is not available c Two spotters working together must communicate well because uncoordinated movements may result in injury 7 The spotter must watch the entire movement of each repetition and be attentive to the condition of the lifter 8 The spotter should stop the exercise if the lifter is using incorrect technique Tell students that effort and focus are essential attributes of effective resistance training Sportsmanship 2 Effort refers to staying on task and willingly trying new and difficult activities For example a Resistance training requires using appropriate techniques that are frequently new and sometimes feel odd There may be a more comfortable position to use when performing a lift however this may change the lift sufficiently to emphasize different muscle groups than those intended Effort is required to perform the lifts correctly every time b To get maximum benefit from your workout on every repetition of every set you should concentrate on the muscles that are moving the weight c Spotting a fellow student safely requires that you focus your attention and not allow yourself to be distracted Integrate information about spotting in the skills part o
3. 8 Extend and flex the knees and hips respectively as the lifter rises and descends 9 When the lifter has finished the intended number of reps if necessary assist the lifter in returning the barbell to the supports Catch Rise Weights have been removed to provide an unobstructed view of the arm position of the spotter EPEC 2005 77 Michigan Fitness Foundation lesson 7 Level Resistance Training Pre Lift Fundamentals Spotting f Common Errors and Corrections xe xe Error Spotter s feet are too close together Spotter s knees are not bent when the weight is being lifted Spotter s hands are not in position for correct grip when the lifter runs into trouble Spotter is not watching the lifter during the exercise Spotter is too aggressive when catching the lifter Potential Consequence Spotter loses balance Low back is stressed The weight rolls out of the hands onto the lifter The spotter drops his her end of the bar The lifter is injured because the spotter does not realize the lifter needs help Lifter performing standing lift is injured when spotter catches him or her on a stumble Correction Place feet at least shoulder width apart Place one foot slightly forward of the other when spotting standing lifts as a single spotter Keep the knees flexed slightly when the weight is being lifted Use alternate grip form when spotting seated or supin
4. NASPE Standards EPEC K 12 program objectives and benchmarks are consistent with the standards for physical education published by the National Association for Sports and Physical Education NASPE in 2004 EPEC K 5 and EPEC 6 12 each contain content to achieve the six NASPE content standards for physical education see Table H 1 The EPEC K 5 program is based on a physical education program that meets two 30 minute class periods per week The EPEC 6 12 program is based on a physical education program that meets five 40 minute class periods per week exclusive of dressing and showering EPEC EPEC Personal 2 Conditioning NASPE Content Standard 1 Y Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities NASPE Content Standard 2 v Demonstrates understanding of movement concepts principles strategies and tactics as they apply to the learning and performance of physical activities NASPE Content Standard 3 V v Participates regularly in physical activity NASPE Content Standard 4 v Y Achieves and maintains a health enhancing level of physical fitness NASPE Content Standard 5 Y Y Exhibits responsible personal and social behavior that respects self and others in physical activity settings NASPE Content Standard 6 Y Y Values physical activity for health enjoyment challenge self expression and or social interaction Table H 1 EPEC K 12 Content and NASPE Standards
5. correctly If correct the first time check W box 1 if correct the second time check W box 2 if correct the third time check W box 3 Place a dot in the box if performed incorrectly All three boxes will be checked only if that part of the exercise was correctly performed all three times Repeat this procedure for each part Weight Machine Option Triceps Pushdowns d 1 E O O l 3 2 3 1 2 3 2 Prepare Lower Return e Stable stance e Exhale e Inhale up e Overhand grip near e Pull bar down shoulders e No lean e Hands shoulder width e Elbows at sides Resistance Band Option Standing Triceps Extension Prepare Grasp e Stable stance e Grasp behind body e Upper arm still e Inhale and return e Handle in right hand e Slight tension e Exhale and straighten e Elbow pointed up e Hand behind shoulder How many pictures descriptions have 3 boxes checked W Observer COCO S SHEET OEEOEHE SHOES EO EHE EE OEEOOH EEE OEHE EE OEHSE TO EEOOT EES OOHE EE SOHS ETE EESEHE SESE SO SOOE ET ESSSOE ESHEETS SE EEHSE TEESE ESHEETS EO EEHE ET EEHSE EES ESH SEO SESOEE SESH EES OOEEEEOESOEE ESSE TES OSES EOOEHOT HOES T EES OSHTE SEES EO ESEESEESOSEEEEEESOSEEED 154 HPEC 2005 Michigan Fitness Foundation NASPE Standards and Appendix H EPEC K 12 Content K 12 Content by
6. demonstration of the new spotting and quadriceps exercise skills Use of power racks is optional because no weight is used COSHH ESOL HELE HEHEHE LOE H HOO EHH HHL EHOE HOE OOE HOE OOOOH HE OHE HEHE OOEH ET OOEEH EOS EOH HEHE OOH HEOOEOHHOLEEH HEHE OOH OHS OOEH HHO LETHE TH OOHE HOE EOHHH HEHEHE HEH 0 0000000000 000000000000000000e 68 EPEC 2005 Michigan Fitness Foundation lesson 7 Level ER Resistance Training Facilities and Equipment 2 Equipment a Free Weights 8 Power Rack The power rack is a rectangular metal box that provides supports for holding barbells and parallel metal safety bars on each side of the lifter designed to hold or catch the barbell if the lifter is unable to lift the weight power rack is an important piece of equipment designed for the safety of the lifter a To be effective the safety bars must be adjusted to the correct height for the lifter and or the bench Point out the power rack and its components especially the safety bars Tell students today they will use the power rack to do a quadriceps exercise and also learn how to spot their partners when they do the standing lift Etiquette 2 Behavior a Do s 2 Assist other lifters when spotting help is requested Guidelines Benefits and Principles 1 General Guidelines g Spotting 1 Spotters must know and be aware of the following items a The proper exercise technique for the exercise being spotted
7. to lift without arching the back d Thigh is lowered below Excess stress is placed on Do not go beyond a the position parallel to the knee joints position of thighs parallel the floor FW to the floor e The heels are lifted off Balance is lost Keep the feet flat on the the floor at the bottom of floor throughout the entire the exercise FW exercise Work on flexibility exercises for the hamstrings and tibialis anterior f The lifter bounces at the Excess stress is placed on Pause at the bottom to bottom of the exercise the knee joints and low check position and then FW back extend the knees to stand g Weight is not lowered all Lifter does not get full Move the weight through the way between reps benefit of exercise the full range of motion FW h The lifter looks down The body follows the eyes Keep the head up and eyes FW and the lifter leans focused directly ahead forward i Hips come off the seat Targeted muscles are not Keep hips against seat and M worked effectively lift with legs only Repeat the demonstration of the quadriceps exercise emphasizing the cue words Explain and demonstrate how one person spots a lifter with your assistant doing the half squat inside the power rack Pre Lift Fundamentals Spotting 5 Spotting Spotting is a very important skill The spotters primary responsibility is the safety of the lifter Poor execution during spotting may result in
8. 0 000000000000 000000000000 000000000000 000000000000 000000000000 00000000 000000000000 000000000000 00000000 000000000000000000e HPEC 2005 Michigan Fitness Foundation lesson 7 Level Resistance Training Description of the Spotting Standing Lifts Drill One Person is located in Appendix B of the User s Manual The drill is done simultaneously with the half squat activity Activities Students will do three sets of eight reps for each of the following muscles muscle groups e biceps exercise described in Lesson 5 e erector spinae exercise described in Lesson 6 e quadriceps exercise described above Teaching Tip In order to reduce demand on available equipment you may choose to allow students to perform this lift outside a power rack when using a broomstick a dowel or a bar with no weight However once students begin to add weight to the bar in Level 3 they must perform the lift within a power rack Combine pairs of students into groups of four based on size and gender Tell students e There are three stations set up biceps erector spinae and quadriceps e They will rotate through the stations in their groups of four e They will work in their groups of four at the quadriceps station with one student performing the lift one spotting one providing feedback to the lifter and one providing feedback to the spotter e They will work in pairs at the biceps and erector spinae stations with one student doi
9. 000000000600000600e EPEC 2005 79 Michigan Fitness Foundation lesson 7 Level ot Resistance Training COP eee oeeoeerereeerereeerereneDeeeeeEeeooeeelE Review and Preview For the spotter you might say You paid close attention to Joaquim and kept your hands in position under his arms But instead of just moving your arms down and up be sure to keep your back straight and bend your knees to move with him Rotate groups of students through the power racks so each group has the opportunity to adjust the safety bars and supports Provide feedback on the exercises and on the spotting technique Have your assistants do the same with students they are supervising Teaching Tip To help identify common mistakes and corrections refer to the Errors and Corrections charts in the form descriptions earlier Circulate if possible to monitor progress of the small groups and assistants and provide additional feedback Gather students Remind students to check their muscle sensation to be sure they worked their quadriceps and stabilizer muscles If not they may need to correct their exercise technique Comment on what you saw students doing correctly typical errors and correction tips Ask students and assistants what feedback they heard during the drill and exercise activity What was the quality of the feedback How could it be more helpful 7 min Lead students in cool down stretching for the quadriceps exercis
10. and knees flexed and the feet flat on the floor Wrap the middle of the resistance band around the instep of the right foot b Flex the right hip and knee 90 degrees so the right foot is above the floor and level with the knee c Hold the upper arms near the body and flex the elbows about 90 degrees Hold the ends of the resistance band at about waist level wrapping the ends of the bands around the hands to maintain a slight tension This is the starting position Action d Exhale while extending the knee and hip until the Knee is fully extended keeping the shoulders and head against the floor Do not lock the knee when fully extended e Inhale while flexing the right knee and returning the right leg to the starting position Repeat Other Side Completion f Repeat steps d and e one repetition for the specified number of repetitions g Repeat the exercise for the left leg Prepare Straighten EPEC 2005 75 Michigan Fitness Foundation lesson 7 Level ot Resistance Training Thigh Leg Quadriceps 5 Common Errors and Corrections Error Potential Consequence Correction a Toes are pointed straight Angle at the hip joint e Point the toes out at a 10 the knees FW the low back with the knees and toes c The back is arched e Excess stress is placed on e Keep the back straight with excessively FW the low back normal spinal curvature when lifting the weight Reduce the weight if unable
11. b The proper spotting techniques for the exercise c Their own capability spotters should not spot beyond their abilities d The verbal cues for both the lifter and the spotter e The number of repetitions the lifter intends to do 2 Spotting is required for exercises where a free weight is lifted over the head such as the triceps extension placed on the shoulders such as the half squat or racked above the shoulders or face such as the bench press 3 To ensure the safety of the lifter and the spotters all standing overhead exercises and exercises where the bar is held on the front or back of the shoulders should be done within a power rack 4 The spotter s must be strong enough to assist the lifter with the lift 5 Spotters spotting a standing lift should be at least as tall as the lifter Continued Let students know that although verbal cues will be standard in the classroom in the outside world they may differ from person to person and facility to facility In order to work safely together the lifter and spotter must agree on verbal cues before beginning to lift cecocecocococoococococococoooooooooooooooooooooooooooooooooooooooooooo qeesococosooooooooooooooooooooooooooooeoocooooocoooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooocooooocooosoosoosooooooooooooooooooooooo EPEC 2005 69 Michigan Fitness Foundation lesson 7 Level ot Resistance Training
12. e see the Quad Stretch and Standing Quad stretch described and illustrated in the EPEC Personal Conditioning module Tell students that next class they will e Be assessed by you on lifting a barbell off the floor e Assess one another on the biceps exercise e Get more practice on the erector spinae exercise e Practice the quadriceps exercise while they spot one another in the power rack POP OOHO SHOE HEH HEE EOEEHEDEEEO 000000000000 000000000000 000000000000 000000000000 000000000000 000000000000 000000000000 000000600000 000000000000 0000000 000000000000 0000000 0000000000 000000000000000000 HPEC 2005 Michigan Fitness Foundation ORS o ve SE CC S g r E U MICHIGAN FITNESS FOUNDATION Resistance Training Prepare Elbow Curl Prepare Raise EPEC 2006 Michigan Fitness Foundation Resistance Training Form Assessment Level 1 La Triceps Muscles Date Student Observe the triceps extension nine times Watch each part of the exercise three times Each part has a picture and a description Look at each picture and read the description Observe to see if this part is performed correctly If correct the first time check W box 1 if correct the second time check W box 2 if correct the third time check W box 3 Place a dot in the box if performed incorrectly All three boxes will be checked only if that part of the exercise was correctly performed all three times Rep
13. e lifters Keep the hands cupped and palms up when spotting one end of a bar Watch the lifter throughout the exercise The spotter should use only enough force to support the lifter the spotter should not jerk the lifter back up to a standing position Teaching Tip Be sure to emphasize and demonstrate adjustment of the bar supports and the safety bars for each lifter The spotter s job includes helping the lifter attend to these crucial details Tell students they will all practice what to do in case the person they are spotting loses their balance Explain and demonstrate the Spotting a Stumble Drill Drill Description of the Spotting a Stumble Drill is in Appendix B of the User s Manual Pair students by size and gender and have them scatter across the gym floor Have the students do the drill on your signal When students seem comfortable with Exercise 1 move on to Exercise 2 Circulate among the students providing feedback on technique Have your assistants do the same Gather students and tell them they will further practice the one person spotting technique when they do the quadriceps exercise Explain that students will practice and give receive feedback on quadriceps exercise technique and one person spotting of standing lifts Review and demonstrate the drills and activities 000000000000 000000000000 000000000000 000 000000000000 000000000000 000000000000 000000000000 000000000000 00000000000
14. eat this procedure for each picture Start with Prepare and after you observe it three times follow the arrow to the next picture Free Weight Option Triceps Extension LF U oo 1 2 3 1 2 3 1 2 3 Prepare Lower Lift e Stable seat e Inhale back e Exhale up e Overhand grip e Bend elbows e Less than shoulder e Elbows in width e Shoulders still e Arms straight up e Weight behind head How many pictures descriptions have 3 boxes checked W Observer COOP T HEE HHE TEES OOH EE OESOE ES ESOE SEE SOOH EES OESE EES EHO OTE ESOOH EEE OSHOEESEHO EEO EEOOH EE HOES EE SESE EEO OEOEHTEEEOEHT TEESE TEESE ESHEETS OSEHE ET ESHS TES ESOS SESE HE EE EEOEETESHSOHTES ESSE EE EEES ET ESHSEHESESSHEEEEEHEETESESOTESOEEOTESESESEEESESESESEDEEEEEES EPEC 2005 153 Michigan Fitness Foundation Resistance Training Form Assessment Level 1 Triceps cont Date Student Observe one of the exercises three times for each part of the exercise e g observe the triceps pushdowns nine times or three times for each of the three stages of the exercise For the machine option each part has a description and three boxes use the pictures posted near the machine to help you determine correct form For the resistance band option each part has a picture a description and three boxes Look at each picture when available and read the description Observe to see if this part is performed
15. eturn the barbell to the supports Ask the spotters for help if necessary Have the participant do the half squat over a bench or chair so they may sit down if unable to complete the exercise The NSCA National Strength and Conditioning Association holds the position that squats that are performed correctly may be significant deterrent to knee injuries Have the student get down on one knee and set the safety bars just below the level of the shoulders Use this cue word to remind students to use the posture they would assume for preparing to sit in a chair 73 Grip Bar Stable Seat Ankles Behind Rollers Legs Parallel Knees at Axis Grasp Seat Exhale and Straighten Legs Back Flat Seat in Seat Don t Lock Knees Inhale Down 2 Free Weight Options a Dumbbells may be used in place of a barbell The dumbbells may be held close to the shoulders or with the arms extended down at the sides b Spotters are also needed when using dumbbells Teaching Tip To help keep the feet hips and shoulders properly aligned have the student start from the down position Place a bench behind the student and have him or her sit in a stable position with the buttocks at the edge of the bench with the bar correctly placed and gripped over the shoulders When ready begin with step j It may also be useful to have students imagine sitting back on a bench as they lower the barbell 3 Weight Machine Option Leg Extensio
16. f the lesson when introducing the one person spotting technique and the standing lift Safety and Injury Prevention 1 Equipment a Free Weights 1 Keep the floor area for both the lifter and spotter s clear of all obstacles 2 Conduct exercises that involve raising a barbell overhead or placing a barbell on the back or front of the shoulders inside a power rack 3 Adjust the safety bars on the power rack to the appropriate height Continued See descriptions of individual exercises in the Skills section of the teaching learning progression for the number of spotters needed cecoococosoooooooooooooooocoooooooooooeoocooeoocooooooooooooooooooooetooooooooooooooooooooooooooooooooooooooooooooooooooooooooosoooooooooooooooocooooooooosooooosooooooooooooooooococoooooooooooooooooocooooooooooooooooooooooooooooooooooooooooooooooo 70 EPEC 2005 Michigan Fitness Foundation lesson 7 Level EE Resistance Tra ning 2 Technique a General 7 Protect your knees by avoiding deep knee bends or any action where the thigh is taken below a parallel position to the floor while bearing weights 3 Precautions e Use a spotter when working with free weights If doing standing lifts the spotter should be at least as tall as you f Make sure your spotter knows the exercise and the number of reps you intend to do g If you have trouble with a weight while lifting say Take it and work with the spotter to return t
17. he weight to the supports Teaching Tip Emphasize the importance of the spotter knowing which exercise the lifter will do by sharing the following scenario A lifter will be doing a lunge but the spotter believes he or she is spotting a half squat When the lifter takes a step forward for the lunge the spotter will likely misinterpret this movement as a lifter in trouble and act accordingly Fitness Components Influencing Participation 2 Flexibility c Thigh leg flexibility contributes to successful execution of all lifting Skills Stretches to increase thigh leg flexibility include 4 Standing Quad Stretch 6 Straight Leg Hamstring Stretch 7 Wall Stretch Skill 18 min Pre Lift Fundamentals Arm Shoulder Exercises Ab lLow Back Exercises Thigh Leg Exercises Explain Demonstrate a Tell students Practice e There are stations set up for biceps erector spinae and quadriceps exercises e You will review or introduce all the skills and procedures for each station e They will participate in a few drills together and then they will rotate through the stations in groups of four Ask students to point out their biceps muscles Review and demonstrate the biceps exercise using the cue words cocoococooocoocooocoocooooocoooooocoocoooooocooooocooooosooocoosoocosoooogocoosoocoooooocosoooooocooocoooooooocoocoocoocoocoocooooooosoooooooooooooosoococosooococooooooooocooocoooooooooocooooosooooosoooooooocooooooooooosooooosoosoo
18. ifter or is unable to handle the weight load a Adjust the supports within the power rack so that they are at armpit height b Adjust the safety bars so they are just below the level of the bar when the bar is at its lowest level c Place an appropriately weighted barbell on the supports within the power rack d With the elbows pointing out i e with the elbows flexed and the shoulders abducted hold the hands slightly wider than shoulder width apart in an overhand grip behind the head and over the shoulders e Walk under the supports facing outside the power rack f Grasp the barbell and rest it on the shoulders on the trapezius muscle over the top of the scapula g Move slightly back to clear the supports and assume a stable standing position inside the power rack with the toes pointed slightly outward at a 10 degree angle h Keep the chin up and look straight ahead This is the starting position Action i Inhale and lower the body i e flex the Knees and hips to a point where the thighs are parallel to the floor Keep the back straight with a slight forward lean so that the shoulders are in line with the knees Keep the feet flat on the floor j Exhale and stand i e extend the knees and the hips keeping the shoulders in line with the knees and return to the starting position Completion k Repeat steps i and j one repetition for the number of determined repetitions 1 R
19. injury to the lifter and or the spotter s Spotting techniques must be practiced and executed properly to ensure safety Continued If not conducted properly spotting can cause more problems and injuries than no spotting EPEC resistance training exercises are designed to use minimal spotting The bench press requires one spotter The half squat lunge plie and standing calf raise require one spotter if the spotter is as tall as the lifter and able to handle the weight otherwise two spotters must be used Communication between two spotters is essential because two spotters not working together can result in an unsafe situation Consequently the teacher will need to be sure the spotters receive adequate instruction and practice Also the teacher will need to evaluate each spotting situation 000000000000 000000000000000 000000000000 0000 000000000000 000000600000 000000000000 000000000000 000000000000 000000000000 000000000000 000000000000 0000000 000000000000 000000000000 000000000000 0000000 000000000000 0000000 000000000000000000e 76 EPEC 2005 Michigan Fitness Foundation lesson 7 ot Resistance Training a One spotter spots a lifter who is performing a standing lift inside a Check Safety Bars Behind Lifter Stable Stance Feet Shoulder width One Foot Forward Hands Under Arms Level With Lower Ribs Flex Knees Move With Lifter Form Fists Catch Lifter Under Arms power rack with a barbell such as the half
20. lesson 7 Resistance Training lesson Objectives i Equipment amp Materials Bars or bar alternatives one per four students Low racks or pairs of cans books or other Explain Demonstrate Practice small items to place bars Knowledge in on one set per two students B Vocabulary 7 26 54 Power racks four Exercise mats one per Faciliti d Equi t acilities and Equipmen 20 students 2a 8 Etiquette sala Drills Guidelines Benefits and Principles Ig 1 8 2 a b Spotting a Stumble Drill Sportsmanship Spotting Standing Lifts 2 Drill One Person Safety and Injury Prevention 1b 1 3 c 2a 7 c 1 3e g 4d e eee Graphics Fitness Components Influencing Participation 2b 1 2 4 c 4 6 7 Biceps Exercise Erector Spinae Exercise Pre Lift Fundamentals saod i 3 Quadriceps Exercise Spotting Standing Lifts Arm Shoulder Resistance Exercises One Person 1 Biceps Abdominal Low Back Resistance Exercises 1 Erector Spinae See Following Page Thigh Leg Exercises 1 Quadriceps Facility Set up Review and Preview Total Time EPEC 2005 67 Michigan Fitness Foundation lesson 7 Level ot Resistance Training Facility Set up The following stations should be available e Biceps exercise bars or bar alternatives low racks or alternatives and floor space e Erector spinae exercise exercise mats e Quadriceps exercise and spotting standing lifts
21. n Preparation a Place the pin in the correct position for the intended load b Assume a stable seated position at the leg extension station c Flex the knees and place the ankles behind the foot roller pads so that the front of each ankle is in contact with a pad d Adjust the seat or the roller pads so that the legs are parallel to each other and the knees are just over the edge of the seat aligned with the axis of the machine e Grasp the handles or the sides of the seat This is the starting position Action f Exhale while extending the knees keeping the back straight and the buttocks in the seat and raise the roller pad until the knees are fully extended Do not lock the knees g Inhale while flexing the knees keeping the back straight and the buttocks in the seat and return the legs to the starting position Completion h Repeat steps f and g one repetition for the specified number of repetitions While students are learning correct form remove the pin for no load HPEC 2005 Michigan Fitness Foundation Lie on Floor Left Foot on Floor Band Around Right Instep Right Knee and Hip at 90 Degrees Hold Band at Waist Level Slight Tension Exhale and Straighten Leg Shoulders and Head on Floor Don t Lock Knee Inhale and Return ot Resistance Training 4 Resistance Band Option Leg Press Preparation a Assume a Supine position on the floor or a mat with the hips
22. ng the exercise and the other providing feedback e Also at the biceps station the observing student will lift the bar off the floor using correct form and hand it to the lifter Assign groups to power racks or open floor space with you and your assistants as supervisors Begin the activities and drill Facilitate the small groups at the stations The supervisor s at the power racks should e Adjust the power rack supports and safety bars pointing out the fit for the lifter s e Have one student demonstrate the quadriceps exercise while you demonstrate the one person spotting technique e Repeat the cue words e Invite another student to take your place and demonstrate the spotting technique while you state the spotting cue words e Model effective feedback technique pointing out what the students did correctly as well as what they will want to change next time e g for the quadriceps exercise you might say Joaquim you had a good starting position with your feet about one o clock and eleven o clock your thighs lowered to just parallel to the floor and your hips no lower than your knees Next time you lift up be sure to keep your back straight so your quads are worked instead of your back cecoecococoooocococococoooooooooooooooooooooooooooooooooooooooooooooo D 0000000000000000000000000000000 060000000000 000000000000 000000000000 000000000000 000000000000 000000000000 000000000000 000000000000 0000000 0000000000000
23. one person power racks or floor space and bars or bar alternatives Make sure there are qualified assistants to safely supervise enough stations to keep all students engaged throughout the class period Warin up 15 min Use the appropriate lesson in the EPEC Personal Conditioning sequence Alternatively have students do an aerobic activity teach them stretches for today s activities and provide them with basic safety information related to working out Prepare Students 7 min eee Sons eeoessececesseecesseeee Gather students Tell students the lesson objectives They will e Continue to practice the biceps exercise and the erector spinae exercise e Learn another pre lift fundamental the one spotter technique for spotting a lifter doing a standing lift e Learn an exercise for their quadriceps muscles that requires the spotter Sully e a Knowledge 5 min Explain Demonstrate Review the information presented in the previous class i e vocabulary benefits Practice injury prevention including dangers of steroid use and fitness components Ask open ended questions to help students integrate concepts e g What are some of the benefits of resistance training Wouldn t it be easier to take steroids or other substances to get strong and look good Why not Explain and demonstrate the new knowledge content Teaching Tip New Rnowledge content should be integrated with the explanation and
24. ps Exercise 1 Quadriceps Muscles a Description The quadriceps muscles are four muscles on the front of the thigh The four muscles extend from the pelvis or femur down across the knee The quadriceps muscles are powerful extensors of the leg at the knee They also help to flex the hip The quadriceps muscles allow one to lift with the legs and climb stairs and they supply most of the power used to kick a ball Continued 000000000000 000000000000 000000 000000000000 000000000000 000000000000 000000000000 000000000000 0000000000 000000000000 0000000 000000000000 000000000000 000000000000 000000000000 000000000000 0000000 000000000000 0000000 000000000000000000e 72 EPEC 2005 Michigan Fitness Foundation lesson 7 Level EE Resistance Training b Form Demonstrate all elements of form including appropriate pre lift fundamentals in a smooth continuous motion when executing one quadriceps exercise three out of three times c Exercises 1 Half Squat Adjust Equipment Elbows Out Hands Over Shoulders Hands More Than Shoulder width Overhand Grip Take Bar Weight on Shoulders Stable Stance Toes Out 10 Degrees Chin Up Eyes Forward Inhale and Squat Back Flat Slight Forward Lean Shoulders Above Knees Sit Thighs Level Feet Flat Exhale Up EPEC 2005 Michigan Fitness Foundation Preparation Note One spotter is required Two spotters must be used if the spotter is not as tall as the l
25. soosoocooocoooooooooooooo EPEC 2005 71 Michigan Fitness Foundation lesson 7 Level ot Resistance Training Arm Shoulder Biceps Form for the biceps exercise is in Lesson 5 and in Chapter 3 of the User s Manual Lead students in warm up cool down stretches e g shoulder squeeze standing biceps stretch Ask students to point at their erector spinae muscles Review and demonstrate the erector spinae exercise using the cue words Ab Low Back Erector Spinae Form for the erector spinae exercise is in Lesson 5 and in Chapter 3 of the Users Manual Lead students in warm up cool down stretches e g the cat lying back stretch sit and lean stretch Introduce standing lifts for the thighs and legs Emphasize that these exercises will be done e with a barbell held behind the neck and across the shoulders e ina power rack e with a qualified spotter Ask students to discuss why a spotter is required for standing lifts refer to knowledge content above Tell students they will learn and practice the spotting technique at the same time they learn the exercises that require them beginning with the quadriceps exercise Locate the quadriceps muscles on the EPEC poster and on one or more students Explain and demonstrate the quadriceps exercise with an assistant as spotter using correct spotting technique Emphasize correct adjustment of the power rack supports and safety bars Thigh Leg Quadrice
26. squat lunge or pli 1 Check for correct position of the safety bars in relation to the lifter s size Safety bars should be just below the level of the bar when the lifter is at his or her lowest point in the exercise e g when the lifter does the half squat the safety bars should be just below the bar when the lifter s thighs are parallel to the floor 2 Find out the lifter s intended number of reps 3 Stand behind the lifter in an erect stable position with the feet shoulder width apart one foot slightly forward and both feet flat on the floor and pointing straight ahead or out slightly Keep the knees slightly flexed and the back straight 4 When the lifter takes position and grips the bar flex the elbows and extend the hands under the lifter s arms four inches away and facing the lifter s torso and level with the lifter s bottom ribs 5 Listen for the lifter s verbal lift off signal and stay close to the lifter as he or she takes the bar and moves away from the supports 6 Flex the knees and hips as the lifter lowers the bar Keep the hands in the same position relative to the lifter s body i e four inches away and level with the lifter s bottom ribs 7 If the lifter staggers or loses control of the bar make fists and push the arms forward and up so the elbows catch the lifter under the arms Help the lifter either to regain stability or to lower the weight onto the safety bars
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