Skip to main content
sign in
Username
Password
forgot?
Sign up
Share
help_outline
help
Pricing
Request Info
Please enable JavaScript on your web browser
menu
iRubric: Strength and Conditioning Assessment rubric
find rubric
Your browser does not support iframes.
edit
print
share
Copy to my rubrics
Bookmark
test run
assess...
delete
Do more...
Strength and Conditioning Assessment
Weight Training Pre-Assessment
Assessment of understanding of how to appropriately use free weights.
Rubric Code:
YXAA743
By
feb4saved
Ready to use
Public Rubric
Subject:
Physical Ed., Fitness
Type:
Assessment
Grade Levels:
6-8
Your browser does not support iframes.
Desktop Mode
Mobile Mode
Knowledge of Weight Training
Beginning
1 pts
Approaching
2 pts
Meeting
3 pts
Exceeding
4 pts
Application of Skills and Safety
Beginning
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.
Student needs repeated direction and/or supervision to safely complete the activity partially due to behavior.
Approaching
Students select appropriate exercise to match the assigned muscle group, but make major errors in weight selection, form/technique and/or equipment management.
Student needs assistance to effectively complete the activity partially related to behavior..
Meeting
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.
Exceeding
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
Beginning
Students lack self-control and/or needs reminders and encouragement from others to participate in a safe, energetic, and/or respectful manner.
Approaching
Students participate safely demonstrating self-control and respect for others but are inconsistent in energy.
Meeting
Students participate energetically and safely demonstrating self-control and respect for others.
Exceeding
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
Beginning
1 pts
Approaching
2 pts
Meeting
3 pts
Exceeding
4 pts
Application of Skills & Safety
As a Spotter
Beginning
Students does not demonstrate spotting skills.
Spotters may provide inconsistent spotting, show a lack of attention and awareness.
Approaching
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.
Meeting
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.
Exceeding
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."
Bench Press
Grip
Beginning
Bar grasped Unevenly.
Using open grip.
Minimal Skill cues are met.
Approaching
Bar grasped Unevenly.
Hands open up before or during lift.
Grip is outside pinky-marker or directly above chest.
Meeting
Bar grasped evenly.
Closed, pronated grip.
Grip shoulder-width or outside pinky-marker lines.
Exceeding
Bar is grasped evenly.
Closed, pronated grip.
Grip slightly wider than shoulder-width apart.
Execution: Downward
Beginning
Bar is brought down quickly as though being dropped.
Minimal skill cues are met.
Approaching
Bar is brought down quickly as though being dropped.
Elbows joint does not create 90 degree angle.
Wrists are bent.
Forearms angle in or out.
Meeting
Bar is brought down slowly with minimal wobbling.
Elbows joint is close, but does not create 90 degree angle.
Wrists slightly bent.
Inhaling.
Exceeding
Bar is brought down slowly with control.
Elbows joint does create 90 degree angle.
Wrists stiff.
Forearms perpendicular.
Inhaling
Execution: Upward
Beginning
Bar is pressed up without control.
Elbows do not extend in unison.
Minimal skill cues are met.
Approaching
Bar pressed up directly above body or too far backwards.
Extreme back arching or head lifting.
Wrists bent.
Forearms angle in/out. Elbows lock.
Meeting
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.
Exhaling.
Exceeding
Bar pressed up with control.
Sustained 5-point body contact.
Wrists stiff.
Forearms perpendicular.
Bar pressed until elbows are fully extended.
Elbows not locked.
Exhaling.
Back Squat
Form
Beginning
Bar positioned on cervical vertebrae (neck).
Minimal skill cues are met.
Approaching
Bar racked face or hip-level.
Bar positioned on cervical vertebrae (neck).
Feet are narrower than shoulder width.
Meeting
Bar racked slightly below or above armpit-level.
Bar positioned on top of back and rear shoulder area.
Feet are slightly wider than shoulder width.
Exceeding
Bar racked armpit-level.
Bar positioned at base of neck above posterior deltoids.
Feet are slightly wider than shoulder width.
Toes pointed slightly outwards.
Execution: Downward
Beginning
Knees/hips flexed quickly, lacks control.
Thighs far from parallel to floor.
Minimal skill cues are met.
Approaching
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.
Meeting
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.
Inhaling.
Exceeding
Knees/hips flexed slowly, under control.
Back flat/slightly arched.
Eyes focused forward and slightly upward.
Weight kept over middle and heel area.
Knees behind toes.
Thighs parallel to floor.
Inhaling.
Execution: Upward
Beginning
Uncontrolled extension of hips and knees.
Knees extend beyond toes and/or severely buckle in or fall outward.
Minimal skill cues are met.
Approaching
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.
Meeting
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.
Exhaling.
Exceeding
Hips/knees controlled extension.
Head tilted slightly back.
Chest up and out.
Weight evenly distributed.
between heels and forefoot.
Knees behind toes.
Exhaling.
Keywords:
weight training, free weights, weight lifting
Subjects:
Physical Ed., Fitness
Types:
Assessment
(Other)
Discuss this rubric
You may also be interested in:
More rubrics by this author
More Physical Ed., Fitness rubrics
More Assessment rubrics
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 iRubric
tm
.
Copyright © 2024
Reazon Systems, Inc.
All rights reserved.
n16
Your browser does not support iframes.
Your browser does not support iframes.
Your browser does not support iframes.