Lesson 1: Muscular Strength
Duration of Days: 8
Lesson Objective
Students will define and test their "1RM" (repetition maximum) to measure the force a muscle group can exert in one effort.
Why is "low volume" necessary when training at "high intensity"?
1-Rep Max (1RM), High Intensity, Low Volume, Atrophy, Bone Mineral Density, Spotting, Eccentric (Negative) Phase, Concentric Phase.
Standard 3: Demonstrates the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness.
(DOK 2) Contrast the "negatives" of strength training (e.g., lack of aerobic conditioning) with the benefits of endurance training.
(DOK 3) Formulate a safety and spotting plan for a student performing a 1RM squat.
Strength training is about "maximal effort". In the real world, this is the ability to lift a heavy box into a truck or move a piece of furniture. It builds the "bulky look" (muscle size) and significantly increases bone density, which is vital for lifelong skeletal health.
lifting weight will make my muscles big
Provide variations of each exercise for differing levels of skill and development.
.Students identify and execute their 1RM for the bench press and the squat, following proper safety protocols.
Barbells, weight plates, squat racks, bench press stations, 1RM charts.