Sierra View Junior Academy Lesson Plan – Fitness & Health

Activity Strength Training & Goal Setting Date October 16, 2019
Year Group Grades 7-10 Unit Strength & Conditioning

Objectives Students will engage in upper body strength & endurance. They will assess and
set appropriate future goals to improve their fitness.

Equipment Wall timer (or projector), pen, paper

Previous: strength & conditioning, active Keywords: assessment, upper body

rest strength, endurance, conditioning

Intro/ Verbal explanation of what strength training is, and 3-key points
Warm as to why it is beneficial. (5 minutes)
Up 1. What is strength training?
Strength training involves stimulating the muscle so that it may grow and
become stronger, allowing more weight or work to be done.

2. 3-Key Points of Benefits Strength Training

a) Strengthening of the heart, muscles, and bones in the body.
b) Improved physical performance.
c) DOMS – Delayed Onset Muscle Soreness is the “soreness” that our
bodies experience when our muscles are repairing themselves after a
workout.

Verbal explanation and physical demonstration of movement

preparation for strength training (20 minutes)
1. Students will warm-up in pairs according to the posted movement
preparation sheet (ex. dynamic warm-up)
2. The student will then perform the various dynamic stretches -
a) Forward lunge with Samson stretch (left & right)
b) Pigeon stretch (left & right)
c) Forward and backward leg swings (10 swings for each leg)
d) Side-to-side leg swings (10 swings for each leg)
e) Left over right & right over left hamstring stretch
f) Quadriceps stretch (left & right)
3. The student will then perform the various dynamic stretches/movements
also in preparation of interval springs,
a) In & Outs (sideline to sideline)
b) Skipping (sideline to sideline)
c) High Knees (sideline to sideline)
 d) Butt Kickers (sideline to sideline)
f) Butterfly skips (sideline to sideline)

Main Verbal explanation and physical demonstration of strength

Activity training: Static Upper Body Hold & Dynamic Push-Ups (10-14
(body) minutes)
1. Students will be in pairs.
2. Students will perform intervals of 20-second static holds and 1-5 dynamic
push-ups.
3. Students will be provided with sheets to keep track of their partner. 1
student will perform the movement, while the other is keeping track of their
repetitions and progress.
4. On the whistle, the timer will begin. Once time stops, they will mark their
progress and switch, giving the other partner rest.

Closure/ Verbal explanation and physical demonstration of a cool-down

Review protocol. Self-reflection and debriefing. (10 minutes)
1. The students will perform the following cool-down stretches after all of the
intervals are complete,
a) Forward lunge with Samson stretch (left & right)
b) Pigeon stretch (left & right)
c) Forward and backward leg swings (10 swings for each leg)
d) Side-to-side leg swings (10 swings for each leg)
e) Left over right & right over left hamstring stretch
f) Quadriceps stretch (left & right)

2. The students will be given time to write a quick self-reflection of what was
accomplished. They will also think about their goals for the following
quarter.

Check 1. What are the 3-key benefits of strength training?

Points 2. What does DOMS stand for? Can you explain what it is?
3. Does the student demonstrate proper movement preparation by
demonstrating at least 3 different types of dynamic stretches.