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iRubric: Weight Lifting Technique rubric
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Weight Lifting Technique
Rubric Code:
B8B8A5
By
fsurugger13
Ready to use
Public Rubric
Subject:
Physical Ed., Fitness
Type:
Assessment
Grade Levels:
9-12
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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."
Subjects:
Physical Ed., Fitness
Types:
Assessment
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