The GrAde

EPEC

Lesson Plan Template

Lesson Title: Chest Workout

Grade level # of students length of lesson

Est. High School #2 # 15 minutes

TEKS Standards:

1. §116.52. Foundations of Personal Fitness

2. Knowledge and skills.

3. (1) Movement. While participating in physical activity, the student applies physiological and biomechanical principles to improve health-related fitness. The student is expected to:

4. (A) apply physiological principles related to exercise and training such as warm-up/cool down, overload, frequency, intensity, specificity, or progression; and

5. (B) apply biomechanical principles related to exercise and training such as force, leverage, and type of contraction.

Instructional Segment

Warm-up: (5 min.)

To warm up students will do a variety of stretches. Arm circles, toe touches, and shoulder stretch.

Equipment/Materials: Set-Up: Go to the weight room and set up a bench rack.

Bench Bar

Transition: After last stretch, students will choose the weight for bench press they fit best for them.

Prepare (2 min.)

Students:

Motivation: Good Afternoon, today we are going to work on our chest during this workout. We are trying to get swoll for the summer so lets workout.

Student Expectation: Students will be expected to participate in activities, as well as complete the reps.

Transition: Students will be begin to go to the bench rack.

Explain/Demonstrate: (3 min.) – As I explain, I will demonstrate for the students.

· Today we are going to work on bench press, to get our chest bigger. We will be doing 5 sets of 5 repetitions each on bench press.

· To get the muscles in your chest working the best, we will use a wide grip when we do our exercise.

Common Errors:

· Hand Placement

· Your grip on your hands should have your arms slightly outside shoulder width, there are markers on the bar that will show you the correct placement.

· Benching

· Make sure the bar is going all the way down to your chest then back up.

Key Words/Emphasize:

· Elbows IN

· Hand Placement

Facilitating Questions:

· Where do I come up?

· Where do I put my thumbs?

Practice: (5 min.) “Bench Press”

Procedure:

· Start with the correct grip on the bar. Lift off when you’re ready. We will be doing 5 reps, so go down and touch the bar on your chest then come up. That is one rep.

· Do this going down and back

· Repeat same steps for both students until they finish the workout.

Important Safety Note: The teachers will all be spotters for this exercise. 1 teacher on every side of the bar.

Transition: With 2 minutes left, have students pick up equipment.

Set-Up:

WARM UP: Key:

Explain/Demo:

Practice: