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Weight Training Unit

Weight Training

Assessment of understanding of how to appropriately use free weights, weight machines and resistance devices

Rubric Code: DXBC97C

By ctiziani

Ready to use

Public Rubric

Subject: Physical Ed., Fitness

Type: (Other)

Grade Levels: (none)

Knowledge of Weight Training Assessment of understanding of how to appropriately use free weights, weight machines and resistance devices
	Poor/Beginner 1 pts	Fair/Advanced Beginner 2 pts	Good/Competent 3 pts	Excellent/Proficient 4 pts
Application of Fitness Knowledge 10 % Weight Training	Poor/Beginner Students do not complete the exercise data log and/or show little understanding of Principles of Exercise. Students need direction and/or supervision to participate in the activity.	Fair/Advanced Beginner Students show major errors in completing the exercise data log, applying Principles of Exercise indicating they need assistance to exercise safely and productively in this activity.	Good/Competent Students independently complete the exercise data card but show minor errors identifying exercises, and applying Principles of Exercise. Students may hesitate or seek confirmation form others when completing the assignment.	Excellent/Proficient Students independently record data correctly on a Personal Exercise Data Log showing evidence of a correctly designed exercise program with an established goal and the correct number of sets, reps, and weight for that goal. Students’ written work shows application of Principles of Exercise with thought and purpose.
Application of Skills and Safety 50 % As a Lifter<BR> (Free Weights)	Poor/Beginner Students select an inappropriate exercise (free weights or weight machines) to match the assigned muscle group and/or make major errors in weight selection, form/technique and/or equipment management resulting in consistently incorrect and ineffective performance. Students need direction and/or supervision to safely complete the activity.	Fair/Advanced Beginner Students select appropriate exercise (free weights or weight machines) to match the assigned muscle group, but make major errors in weight selection, form/technique and/or equipment management. Students need assistance to effectively complete the activity.	Good/Competent Using free weights or weight machines, students select the appropriate exercise to match the assigned muscle group. Students select proper weight but demonstrate minor errors in technique (e.g., positioning, alignment, grip, breathing, tempo/rhythm, optimal range of motion) and/or minor errors in proper equipment management when loading, securing, and unloading free weights or a machine.	Excellent/Proficient Using free weights, students select the appropriate exercise to match the assigned muscle group. Students select proper weight and demonstrate correct skill with few, if any, observable errors in technique (e.g., positioning, alignment, grip, breathing, tempo/rhythm, optimal range of motion). Students demonstrate proper equipment management when loading, securing, and unloading free weights.
Application of Skills & Safety 20 % As a Spotter<BR> (Free Weights)	Poor/Beginner Students fail to spot partner and/or are distracted or distract others during the lift. Students need direction and/or supervision to safely complete the task	Fair/Advanced Beginner Students demonstrate spotting skills with major errors in technique. Spotters may provide inconsistent spotting, show a lack of attention, lead partner with equipment management, and/or over-spot resulting in ineffective performance. Students may need assistance to safely complete the task.	Good/Competent Using free weights or weight machines, students demonstrate spotting skills (hand and body position) with minor errors. Spotters remain attentive throughout the exercise, follow weight facility safety procedures correctly and maintain a safe environment during the exercise.	Excellent/Proficient Using free weights, students demonstrate effective spotting skills (hand and body position) with no observable errors in technique. Students remain constantly attentive and provide verbal support (compliments and encouragements) to the lifter. Spotters follow weight facility safety procedures correctly and maintain a safe environment during the exercise. Spotters assist (not lead) their partners with proper equipment management and do not "over-spot."
Personal/Social Responsibili&Safety 20 % Weight Training	Poor/Beginner Students lack self-control and/or need reminders and encouragement from others to participate in a safe, energetic, and/or respectful manner. Student often sits down and wait for crowded equipment rather than move about the room to find available equipment.	Fair/Advanced Beginner Students participate safely demonstrating self-control and respect for others but are inconsistent in energy. Needs reminders.	Good/Competent Students participate energetically and safely demonstrating self-control and respect for others.	Excellent/Proficient Students participate with high intensity, self-direction, and attention to detail, both in the activity and in completing the Personal Exercise Data Card. Students participate energetically and safely demonstrating self-control and respect for the positive and safe experience of others. Students challenge themselves and others to high levels of performance.

Keywords:

weight training, free weights, weight lifting, resistance training

Subjects:

Physical Ed., Fitness

Types:

(Other)

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