iRubric: PER-113-004-FA19E rubric

Weight too heavy or light.

THROUGHOUT A SET:
Lift pace/cadence is too fast early on, uncontrolled and/or uneven throughout much of the set (i.e., weights slammed or dropped on release).

Hand/foot position is inappropriate and/or inconsistent.

With dynamic lifts, ROM used is limited

With static exercises, body is not positioned properly.

Holds breath on exertion; breathes in between reps.

Body is jerked out of position during latter reps.

Weight too heavy or light.

THROUGHOUT A SET:
Lift pace/cadence is either too fast or uneven throughout with some loss of control through much of the set (e.g., weights are still slammed down on release).

Hand/foot position is established and maintained.

With dynamic lifts, full ROM is utilized only partially.

Breathing pattern still inconsistent.

With static exercises (e.g., planks), body position is maintained in most reps.

Body is jerked out of position during latter reps.

Uses proper weight.

THROUGHOUT A SET:
On most reps, uses 3 S's (i.e., slow, smooth, steady) appropriately.

Proper hand/foot position is maintained.

With dynamic lifts, ROM is utilized fully on most reps.

Exhales on exertion and inhales on recovery.

With static exercises (e.g., planks), body position is maintained in most reps.

Uses proper weight.

THROUGHOUT A SET:
Uses 3 S's (i.e., slow, smooth, steady) appropriately.

Proper hand/foot position is maintained.

With dynamic lifts, ROM is utilized fully.

Exhales on exertion and inhales on recovery.

With static exercises (e.g., planks), body position is properly maintained.

Does not record info in online Training Log on completed workout sessions (i.e., not kept up-to-date).

No use of muscle balance, no ratio addressed.

Records some workouts in online Training Log.

Has correct information, but some data are still missing.

Uses muscle balance on some lifts, but not others.

Includes all required workouts in online Training Log.

Training log is complete and correct.

Uses muscle balance with inconsistent use of ratios (working to the weaker muscle).

Online Training Log is complete and correct.

Info is thorough and detailed.

Includes all required workouts.

Consistent use of muscle balance using appropriate ratio (working to the weaker muscle).