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iRubric: Weight Training Pre-Assessment rubric

iRubric: Weight Training Pre-Assessment rubric

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Weight Training Pre-Assessment 
Assessment of understanding of how to appropriately use free weights.
Rubric Code: T246839
Ready to use
Public Rubric
Type: Assessment  
Grade Levels: 9-12

Powered by iRubric Knowledge of Weight Training
  Poor/Beginner

1 pts

Fair/Advanced Beginner

2 pts

Good/Competent

3 pts

Excellent/Proficient

4 pts

Application of Skills and Safety

As a Lifter

Poor/Beginner

Students select an inappropriate exercise 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 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

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

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.
Personal/Social Responsibili&Safety

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.
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 personal exercises. 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.
Demonstration of Weight Training
  Poor/Beginner

1 pts

Fair/Advanced

2 pts

Excellent/Proficient

3 pts

N/A

(N/A)

Application of Skills & Safety
As a Spotter

Spotters are used of safety and protection of the lifter during exercise.

Poor/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.
Fair/Advanced

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

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."
N/A
Bench Press
Lift that is performed to increase strength of the pectoralis, deltoid, & triceps.
Form

Poor/Beginner

Forehead, bench or neck are under racked bar.
2+ points of contact off of bench.
Fair/Advanced

Eyes are just off of alignment with racked bar. 1-point of contact lifts off bench during lift.
Excellent/Proficient

Eyes are directly below racked bar. 5-point contact with bench.
N/A
Grip

Poor/Beginner

Bar grasped UNevenly.
Hands open up before or during lift. Grip is outside pinky-marker or directly above chest.
Fair/Advanced

Bar grasped evenly.
Closed, pronated grip.
Grip shoulder-width or outside pinky-marker lines.
Excellent/Proficient

Bar is grasped evenly.
Closed, pronated grip.
Grip slightly wider than shoulder-width apart.
N/A
Execution: Downward

Poor/Beginner

Bar is brought down quickly as though being dropped. Elbows remain above torso line and/or touch the body. Wrists are bent. Forearms angle in or out. Bar bounces hard off chest, or stops 2+ inches above chest.
Fair/Advanced

Bar is brought down slowly with wobbling. Elbows move level with torso and slightly away from body. Wrists slightly bent & forearms perpendicular. Bar stops 1+ inches above chest, or bounces off the chest.
Excellent/Proficient

Bar is brought down slowly with control.
Elbows move past torso and slightly away from body. Wrists stiff. Forearms perpendicular.
Bar lightly touches chest at nipple-line.
N/A
Execution: Upward

Poor/Beginner

Bar pressed up directly above body or too far backwards.
Extreme back arching or head lifting. Wrists bent. Forearms angle in/out. Bar pressed up, but elbows are still mostly bent - or - Elbows LOCK.
Fair/Advanced

Bar pressed up directly above body. Slight back arching or head lifting. Wrists slightly bent. Forearms perpendicular.
Bar pressed till elbows mostly extended. Elbows NOT locked.
Excellent/Proficient

Bar pressed up and slightly backwards. Sustained 5-point body contact. Wrists stiff. Forearms perpendicular.
Bar pressed until elbows are fully extended. Elbows NOT locked.
N/A
Back Squat
Lift that is performed to increase strength of the gluteus, quadriceps, & hamstrings
Form

Poor/Beginner

Bar racked face or hip-level. Bar positioned ON cervical vertebrae. Hips and feet are far away from being under the bar.
Fair/Advanced

Bar racked slightly below or above armpit-level.
Bar positioned at base of neck above posterior deltoids. Hips and feet are somewhat under bar.
Excellent/Proficient

Bar racked armpit-level
Bar positioned at base of neck above posterior deltoids. Hips and feet are directly under the bar.
N/A
Execution: Downward

Poor/Beginner

Knees/hips flexed quickly, lacks control.
Back rounded. Eyes looking down. Weight shifts forward, heels lift off floor. Knees extend beyond toes. Thighs far from parallel to floor.
Fair/Advanced

Knees/hips flexed somewhat slowly and under control. Back slightly rounds. Eyes focused forward. Weight kept over middle and heel area.
Knees align over feet.
Thighs not quite parallel to floor.
Excellent/Proficient

Knees/hips flexed slowly, under control. Back flat/slightly arched. Eyes focused forward and slightly upward. Weight kept over middle and heel area. Knees align over feet. Thighs parallel to floor.
N/A
Execution: Upward

Poor/Beginner

UNcontrolled extension of hips and knees. Head tilted down. Back rounded. Weight on ball of foot. Heels lifted.
Knees extend beyond toes and/or severely buckle in or fall outward.
Fair/Advanced

Hips/knees extend with some control. Head tilted slightly back. Chest caves slightly. Weight distributed between middle and ball of foot.
Knees buckle slightly in or fall slightly out.
Excellent/Proficient

Hips/knees controlled extension. Head tilted slightly back. Chest up and out. Weight evenly distributed between heels and forefoot. Knees maintain position over feet.
N/A
Power Clean
A power lift that is performed to increase total body strength, power, and speed
Staring Position

Poor/Beginner

Feet too narrow or wide.
Knees mostly outward.
Squats shoulders lower than hips. Grip too narrow or wide. Arms in front of knees. Arms bent.
Fair/Advanced

Feet hip/shoulder width apart. Knees forward.
Squats w/hips level with shoulders. Grip moderately too narrow or wide. Arms outside knees. Arms fully extended.
Excellent/Proficient

Feet hip/shoulder width apart. Knees slightly outward. Squats w/hips lower than shoulders.
Grip shoulder width.
Arms outside knees.
Arms fully extended.
N/A
First Pull

Poor/Beginner

Back rounded. Elbows bent. Head too high or low. Hips rise before shoulders. Bar away from shins.
Fair/Advanced

Back slightly rounded.
Elbows mostly extended.
Head neutral. Shoulders rise same time as hips.
Bar mostly close to shins
Excellent/Proficient

Back flat/slightly arched.
Full elbow extension.
Head neutral. Shoulders rise before hips. Bar close to shins.
N/A
Scoop

Poor/Beginner

Hips thrust forward. Knees lock out. Bar away from thighs. Back rounded. Heels off floor.
Elbows bent.
Fair/Advanced

Hips thrust forward.
Knees reflex. Bar away from thighs. Back slightly rounded. Weight on balls of feet. Elbows slightly bent.
Excellent/Proficient

Hips thrust forward.
Knees reflex. Thighs against bar. Back flat /slightly arched. Weight on balls of feet. Elbows fully extended.
N/A
Second Pull

Poor/Beginner

Legs lock out before pull
Bar swings away from torso. Shoulders remain down. Elbows tucked to sides. Body away from bar. Heels flat on floor.
Fair/Advanced

Knees/hips/ankles extended. Bar passes somewhat close to torso
Shoulders shrug. Elbows point out to sides. Body pulled under bar. Heels slightly lift.
Excellent/Proficient

Knees/hips/ankles forcefully extended.
Bar passes close to torso
Shoulders shrug rapidly
Elbows point out to sides
Body pulled under bar.
Heels come off floor.
N/A
Catch and Finish

Poor/Beginner

Reverse curl bar up to shoulders. No re-flex.
Stance too wide/narrow.
Catch away from body.
Wrists stiff. Elbows point downward.
Fair/Advanced

Arms/hands rotate around and under bar.
Re-flex slightly. Stance remains same. Catch at anterior deltoids/clavicles. Wrists stiff. Upper arms somewhat parallel to floor.
Excellent/Proficient

Arms/hands rotate around and under bar.
Re-flex to 1/4 squat.
Stance slightly wider.
Catch at anterior deltoids/clavicles.
Wrists hyperextended.
Upper arms parallel to floor.
N/A



Keywords:
  • weight training, free weights, weight lifting







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