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Weight Training Pre-Assessment
Weight Training Pre-Assessment
Assessment of understanding of how to appropriately use free weights.
Rubric Code:
NX999X9
By
tylermiyashiro
Ready to use
Public Rubric
Subject:
Physical Ed., Fitness
Type:
Assessment
Grade Levels:
9-12
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Deomonstration of Weight Training
Poor/Beginner
1 pts
Good/Competent
2 pts
Excellent/Proficient
3 pts
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.
Good/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.
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."
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.<BR>
2+ points of contact off of bench.
Good/Competent
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.
Grip
Poor/Beginner
Bar grasped UNevenly.<BR>
Hands open up before or during lift. Grip is outside pinky-marker or directly above chest.
Good/Competent
Bar grasped evenly.<BR>
Closed, pronated grip.<BR>
Grip shoulder-width or outside pinky-marker lines.
Excellent/Proficient
Bar is grasped evenly.<BR>
Closed, pronated grip.<BR>
Grip slightly wider than shoulder-width apart.
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.
Good/Competent
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.<BR>
Elbows move past torso and slightly away from body. Wrists stiff. Forearms perpendicular.<BR>
Bar lightly touches chest at nipple-line.
Execution: Upward
Poor/Beginner
Bar pressed up directly above body or too far backwards.<BR>
Extreme back arching or head lifting. Wrists bent. Forearms angle in/out. Bar pressed up, but elbows are still mostly bent - or - Elbows LOCK.
Good/Competent
Bar pressed up directly above body. Slight back arching or head lifting. Wrists slightly bent. Forearms perpendicular.<BR>
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.<BR>
Bar pressed until elbows are fully extended. Elbows NOT locked.
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.
Good/Competent
Bar racked slightly below or above armpit-level.<BR>
Bar positioned at base of neck above posterior deltoids. Hips and feet are somewhat under bar.
Excellent/Proficient
Bar racked armpit-level<BR>
Bar positioned at base of neck above posterior deltoids. Hips and feet are directly under the bar.
Execution: Downward
Poor/Beginner
Knees/hips flexed quickly, lacks control.<BR>
Back rounded. Eyes looking down. Weight shifts forward, heels lift off floor. Knees extend beyond toes. Thighs far from parallel to floor.
Good/Competent
Knees/hips flexed somewhat slowly and under control. Back slightly rounds. Eyes focused forward. Weight kept over middle and heel area.<BR>
Knees align over feet.<BR>
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.
Execution: Upward
Poor/Beginner
UNcontrolled extension of hips and knees. Head tilted down. Back rounded. Weight on ball of foot. Heels lifted.<BR>
Knees extend beyond toes and/or severely buckle in or fall outward.
Good/Competent
Hips/knees extend with some control. Head tilted slightly back. Chest caves slightly. Weight distributed between middle and ball of foot.<BR>
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.
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.<BR>
Knees mostly outward.<BR>
Squats shoulders lower than hips. Grip too narrow or wide. Arms in front of knees. Arms bent.
Good/Competent
Feet hip/shoulder width apart. Knees forward.<BR>
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.<BR>
Grip shoulder width.<BR>
Arms outside knees.<BR>
Arms fully extended.
First Pull
Poor/Beginner
Back rounded. Elbows bent. Head too high or low. Hips rise before shoulders. Bar away from shins.
Good/Competent
Back slightly rounded.<BR>
Elbows mostly extended.<BR>
Head neutral. Shoulders rise same time as hips.<BR>
Bar mostly close to shins
Excellent/Proficient
Back flat/slightly arched.<BR>
Full elbow extension.<BR>
Head neutral. Shoulders rise before hips. Bar close to shins.
Scoop
Poor/Beginner
Hips thrust forward. Knees lock out. Bar away from thighs. Back rounded. Heels off floor.<BR>
Elbows bent.
Good/Competent
Hips thrust forward.<BR>
Knees reflex. Bar away from thighs. Back slightly rounded. Weight on balls of feet. Elbows slightly bent.
Excellent/Proficient
Hips thrust forward.<BR>
Knees reflex. Thighs against bar. Back flat /slightly arched. Weight on balls of feet. Elbows fully extended.
Second Pull
Poor/Beginner
Legs lock out before pull<BR>
Bar swings away from torso. Shoulders remain down. Elbows tucked to sides. Body away from bar. Heels flat on floor.
Good/Competent
Knees/hips/ankles extended. Bar passes somewhat close to torso<BR>
Shoulders shrug. Elbows point out to sides. Body pulled under bar. Heels slightly lift.
Excellent/Proficient
Knees/hips/ankles forcefully extended.<BR>
Bar passes close to torso<BR>
Shoulders shrug rapidly<BR>
Elbows point out to sides<BR>
Body pulled under bar.<BR>
Heels come off floor.
Catch and Finish
Poor/Beginner
Reverse curl bar up to shoulders. No re-flex.<BR>
Stance too wide/narrow.<BR>
Catch away from body.<BR>
Wrists stiff. Elbows point downward.
Good/Competent
Arms/hands rotate around and under bar.<BR>
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.<BR>
Re-flex to 1/4 squat.<BR>
Stance slightly wider.<BR>
Catch at anterior deltoids/clavicles.<BR>
Wrists hyperextended.<BR>
Upper arms parallel to floor.
Keywords:
weight training, free weights, weight lifting
Subjects:
Physical Ed., Fitness
Types:
Assessment
(Other)
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