Skip to main content
iRubric: Weight Lifting Technique rubric

iRubric: Weight Lifting Technique rubric

 
find rubric

edit   print   share   Copy to my rubrics   Bookmark   test run   apply to...   delete   Do more...
Weight Lifting Technique 
Rubric Code: X234BA2
Ready to use
Public Rubric
Type: Assessment  
Grade Levels: 9-12


Powered by iRubric Weightlifting
  Emerging

1 pts

Competent

2 pts

Proficient

3 pts

Start and End Position

Emerging

Emerging Student needs prompting as they move to different lifts for start and end position.
Competent

Competent Student can demonstrate body alignment, base of support and hand or leg placement for 4 selected lifts consistently.
Proficient

Proficient Student can demonstrate body alignment, base of support and hand or leg placement for a variety of lifts and can apply the principle to new lifts.
Breathing

Emerging

Emerging Student sometimes holds breath while lifting. Breathing is inconsistent with the direction of the lift.
Competent

Competent Student often breathes out on positive repetition and in on negative repetition. Breathing is controlled.
Proficient

Proficient Student consistently breathes out on a positive repetition and in on a negative repetition. Breathing rythmn is maintained through all repetitions and or interruptions.
Pace of Lift

Emerging

Emerging Student lift lacks control. Student sometimes "throws" weight, uses momentum, locks out or loses other elements of form.
Competent

Competent Student demonstrates a 2 count positive repetition and 4 count negative repetition consistently for the selected lifts.
Proficient

Proficient Student consistently demonstrates a 2 count positive and 4 count negative repetition and can adjust for specific range of motion for a particular lift.
Range of Motion

Emerging

Emerging Student doesn't consistently fully extend or contract the muscle during positive and negative repetitions while moving the joint involved through a full range of motion.
Competent

Competent Student consistently fully extends or contracts the muscle during positive and negative repetitions while moving the joint involved through a full range of motion.
Proficient

Proficient Student consistently fully extends or contracts the muscle during positive and negative repetitions while moving the joint involved through a full range of motion and can apply the principle to new lifts.
Application of Skills

Emerging

Student shows 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.
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.
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.
As a Spotter

Emerging

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.
Competent

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.
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."





Types:





Do more with this rubric:

Preview

Preview this rubric.

Edit

Modify this rubric.

Copy

Make a copy of this rubric and begin editing the copy.


Print

Show a printable version of this rubric.

Categorize

Add this rubric to multiple categories.

Bookmark

Bookmark this rubric for future reference.
Assess

Test run

Test this rubric or perform an ad-hoc assessment.

Grade

Build a gradebook to assess students.

Collaborate

Apply this rubric to any object and invite others to assess.
Share

Publish

Link, embed, and showcase your rubrics on your website.

Email

Email this rubric to a friend.

Discuss

Discuss this rubric with other members.
 

Do more with rubrics than ever imagined possible.

Only with iRubrictm.


Copyright © 2022 Reazon Systems, Inc.  All rights reserved.
n202