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Weight Training
Weight Training
Assessment of application of fitness skills, lifting technique, and weight room etiquette.
Rubric Code:
N2X52AA
By
Tsubaki
Ready to use
Public Rubric
Subject:
Physical Ed., Fitness
Type:
(Other)
Grade Levels:
9-12
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Knowledge of Weight Training
Poor/Beginner
0 pts
Fair/Advanced Beginner
1 pts
Good/Competent
2 pts
Excellent/Proficient
3 pts
Application of Fitness Knowledge
Poor/Beginner
Students do not complete the exercise data card and/or show little understanding of Principles of Exercise or the FITT Formula for this activity. Students need direction and/or supervision to participate in the activity.
Fair/Advanced Beginner
Students show major errors in completing the exercise data card, applying Principles of Exercise, and/or the FITT Formula 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, calculating a one-rep max, and applying Principles of Exercise and/or the FITT Formula for this activity. Students may hesitate or seek confirmation form others when completing the assignment.
Excellent/Proficient
Students independently record data correctly in Portfolio 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 correct calculations and the application of Principles of Exercise and the FITT Formula.
Application of Skills and Safety
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
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
Poor/Beginner
Students lack self-control and/or need reminders and encouragement from others to participate in a safe, energetic, and/or respectful manner.
Fair/Advanced Beginner
Students participate safely demonstrating self-control and respect for others but are inconsistent in energy.
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 portfolio. 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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