Weightlifting Syllabus
Class Description
In weightlifting class each student will learn the proper technique of lift and spotting of core and auxiliary lifts and the muscles used to perform these lifts. Each student will be tested on 5 core lifts at the beginning of the semester and graded on their improvement throughout the semester with tests at mid-term and the end of the semester. These tests will be designed to show improvement by increase of weight and or increase in reps. Students will also have 3 mile run tests and 5 body weight tests that they will perform 3 times each during the semester with the grading scale sliding to show improvement. Finally, the students will be graded with a participation grade each day while they do their daily workout that is either given to them or written up by them and approved. Below is a breakdown of how weightlifting class will run and be graded.
Max Lift Testing
Each student will do a maximum lift of 1 rep or projected lift up to 10 reps of 5 core lifts to receive their initial max for that lift. These lifts are bench press, incline press, hang cleans, squat and dead lift.
They will get a 50 point participation and effort grade on the first max and then a 200 point overall max grade at the end of the mid-term and end of the semester. This part of their grade will account for 450 points for the semester.
5 Body Weight Tests
This part of the grade will account for 750 points for the semester and will include 5 exercises that will be performed 3 times each during the semester with approximately 5 weeks in between each test. These exercises include: flexed arm hangs, push-ups, sit-ups, planks and wall sits. Grading scales for these tests will get slightly tougher for each round of tests. Each of these exercises will be a part of the daily workouts so students should easily show improvement. They are worth 50 points per test.
Improvement Grade
This is a 200 point grade that involves the 5 body weight tests. Students will receive 20 points on each test that they improve from the previous test. For example, if a student fails the 1st test and the 2nd test, but makes improvement they will still receive points for this grade.
Mile Run Tests
Each student will perform 3 mile runs throughout the semester. This grade will work with a sliding grading scale just as the 5 body weight tests did. Students will have the option of using a heart-rate monitor for this grading. They will have cardio days in between the test to help them with improvement for the next test.
Make Up Days
Students will have several opportunities to make up work during class to get a test grade completed. As far as the daily grades students can come to any other weightlifting or PE class to make those points up. Most students that want to make up daily participation points will come during PAC, study hall or 0 hour to make these points up. Daily points can be made up any time before the 15th week of the semester.
Class Description
In weightlifting class each student will learn the proper technique of lift and spotting of core and auxiliary lifts and the muscles used to perform these lifts. Each student will be tested on 5 core lifts at the beginning of the semester and graded on their improvement throughout the semester with tests at mid-term and the end of the semester. These tests will be designed to show improvement by increase of weight and or increase in reps. Students will also have 3 mile run tests and 5 body weight tests that they will perform 3 times each during the semester with the grading scale sliding to show improvement. Finally, the students will be graded with a participation grade each day while they do their daily workout that is either given to them or written up by them and approved. Below is a breakdown of how weightlifting class will run and be graded.
Max Lift Testing
Each student will do a maximum lift of 1 rep or projected lift up to 10 reps of 5 core lifts to receive their initial max for that lift. These lifts are bench press, incline press, hang cleans, squat and dead lift.
They will get a 50 point participation and effort grade on the first max and then a 200 point overall max grade at the end of the mid-term and end of the semester. This part of their grade will account for 450 points for the semester.
5 Body Weight Tests
This part of the grade will account for 750 points for the semester and will include 5 exercises that will be performed 3 times each during the semester with approximately 5 weeks in between each test. These exercises include: flexed arm hangs, push-ups, sit-ups, planks and wall sits. Grading scales for these tests will get slightly tougher for each round of tests. Each of these exercises will be a part of the daily workouts so students should easily show improvement. They are worth 50 points per test.
Improvement Grade
This is a 200 point grade that involves the 5 body weight tests. Students will receive 20 points on each test that they improve from the previous test. For example, if a student fails the 1st test and the 2nd test, but makes improvement they will still receive points for this grade.
Mile Run Tests
Each student will perform 3 mile runs throughout the semester. This grade will work with a sliding grading scale just as the 5 body weight tests did. Students will have the option of using a heart-rate monitor for this grading. They will have cardio days in between the test to help them with improvement for the next test.
Make Up Days
Students will have several opportunities to make up work during class to get a test grade completed. As far as the daily grades students can come to any other weightlifting or PE class to make those points up. Most students that want to make up daily participation points will come during PAC, study hall or 0 hour to make these points up. Daily points can be made up any time before the 15th week of the semester.