Lesson 5: Shoulders
Duration of Days: 1
Lesson Objective
Students will be able to identify and demonstrate the correct form for one machine-based and one free-weight exercise for each major muscle group. They will also explain the mechanical differences between "fixed path" (machines) and "stabilized" (free weights) movements.
How does your body’s stability change when moving from a seated machine to standing with free weights?
Why is the "lowering" (eccentric) phase of an exercise just as important as the "lifting" phase?
Hypertrophy
Concentric Phase
Eccentric Phase
Stabilizers
Range of Motion (ROM)
Standard 1: The physically literate individual demonstrates competency in a variety of motor skills and movement patterns.
Standard 3: The physically literate individual demonstrates the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness.
DOK 2 (Application): Compare and contrast the benefits of using a Shoulder Press machine versus using Dumbbells for the Overhead Press Exercise. Which requires more core engagement and why?
DOK 3 (Strategic Thinking): Assess your partner’s Bench Press form. Based on the proper cues, what specific corrective feedback can you provide to improve their safety?
Weight training isn't just for athletes; it’s "functional fitness." Learning to row properly prevents back pain from sitting at desks in college or office jobs. Learning to squat correctly is the same movement used to lift a heavy box or grocery bag safely, protecting your spine for a lifetime of activity.
Weight lifting will make me less flexible.
Weight lifting will give me bulky muscles.
Weight lifting is for athletes.
Adjust lifts based off physical limitations.
Have alternative exercises available
Performance Check: A "Skills Rubric" where the teacher or a peer observes the student performing 3 sets of 8 reps. The student must maintain 3/3 "Key Cues" (e.g., flat back, controlled tempo, full ROM).
Exit Ticket: Students must list one "Prime Mover" (main muscle) and one "Stabilizer" muscle used during the Free Weight portion of the lesson.
Resistance Machines: Upright Row, Shoulder Press
Free Weights: Dumbbells (various weights), Barbells, Weight Plates.
Safety Gear: Weight collars/clips for all barbells.
Documentation: Student workout logs (digital or paper) and pens.
Visual Aids: Muscle anatomy posters posted near each station.