Lesson 7: Recovery, Nutrition, & Program Finalization

What happens to the body in the 23 hours of the day when you are not in the weight room?

Myofascial Release, Macronutrients, Active Recovery, CNS Fatigue.

4.12.2 Selects and participates in physical activities that meet the need for social interaction.

(DOK 2) How does sleep deprivation affect the Central Nervous System's ability to recruit motor units?

(DOK 4) Synthesize your 7-lesson experience into a long-term "Personal Wellness Philosophy."

Weight lifting is more than just a gym activity; it is a foundational skill for lifelong health and high-level performance. In the real world, understanding advanced lifting mechanics prevents workplace injuries, increases bone density to combat aging, and provides the discipline required for goal setting in any career. Whether a student pursues collegiate athletics or simply wants to maintain functional independence through adulthood, these principles of progressive overload and biomechanics are essential tools for physical literacy.

-Students can determine which exercises to use from a choice list which will provide a variety of exercises which isolate specific muscles (ex. bench press or dumbbell press)
-Determining what weights to start with
-Determining what order of activities to follow

Students will submit an individualized portfolio including a 4 week program and a 1 page recovery strategy.

• Fully equipped weight room (Racks, Barbells, Bumper Plates, Dumbbells, Kettlebells).

• Resistance bands and PVC pipes for mobility.

• Weightlifting belts and chalk.

• Stopwatches or iPads for velocity tracking/form filming.

• Student Training Logs (Digital or Physical).