Skip to main content
Dexter Porterfield » Daily Learning Resources

Daily Learning Resources

HEALTH EXPECTATIONS

HEALTH

CLASSROOM PROCEDURES

Coach Lee Porterfield

All students are entitled to a safe environment that is conducive to successful learning.  It is each student’s responsibility to do their part to insure that a positive learning environment is maintained.  The following procedures act as guidelines in helping each student with their responsibilities.

ATTENDANCE

It is recommended that each student make every effort possible to avoid missing class.  In the event of an excused absence it is the responsibility of the student to see the teacher (before or after school) regarding missing assignments.  Sometimes students are pulled from the class by their academic teacher for extra class work.  This would be an excused absence but the student would still be responsible for making up the work.  Tests will be announced well in advance of the test day.  If students miss a test due to absence they will be expected to take the test on their return

CLASSROOM RULES

The following rules are to be adhered to in health class:

  1.  Be on time and seated at your desk when class begins
  2. Raise your hand for permission to leave your desk or to talk
  3. Don’t bother others. (Keep hands, feet and other objects to yourself)
  4. Follow directions the first time they are given.
  5. Always bring your folder, paper, and pencil to class.
  6. Students are required to show respect to teachers, classmate, and property at all times.

DISCIPLINARY STEPS:

  1.  First offense – Warning
  2. Second offense – Student conference and parent phone call and classroom consequence
  3. Third offense – Silent lunch
  4. Fourth offense – After school detention/Morning detention
  5. Fifth offense – Referral to an Administrator

SEVERE DISRUPTION

A student who causes a severe disruption such as: fighting, destroying property, profanity or threatening a teacher, physically hurting someone, or any act that paralyzes a classroom will immediately be sent to an administrator.

MATERIALS

Students will need a 3 prong, 2 pocket, paper folder, paper and pencils

Weight Training Syllabus

JANE MACON PHYSICAL EDUCATION

WEIGHT TRAINING

 

OBJECTIVES OF WEIGHT TRAINING

1.       Improving general body strength and appearance.

2.       Developing physical fitness through a general conditioning program that can be carried on after school hours.

3.       Give students an insight as to why, how and benefits of weight training.

4.       Develop an appreciation of weight training as an enjoyable and easy way to keep physically fit.

BENEFITS OF WEIGHT TRAINING

1.       Strength – Through weight training the muscle fibers strengthen and enlarge.   Also the muscle is able to function with more power and less effort.

2.       Endurance – Weight training improves a person’s ability to make a continuous effort.

3.       Physique – Weight training improves overall physique and builds good body posture.

4.       Circulation – Circulation is improved through weight training and this enables the heart to pump more blood to the body with more efficiency and with less beats.

5.       Self-Confidence – The ability to do work is increased through weight training.  It also allows an individual to move through daily life easily and with a positive self-concept.

6.       Athletics – The ability to perform in sporting events is greatly increased through weight training.

DISTINCTION BETWEEN WEIGHT TRAINING, WEIGHT LIFTING, AND BODY BUILDING

·         Weight training – Is concerned with the development of increased strength, power, endurance, and speed improvement.  Weight training involves the exercising of various muscle groups repeatedly at progressively heavier weight to speed muscle development.

·         Body building – is concerned with increasing the size of the muscles and developing a well proportioned body.  Contests for body building are held regularly to determine the person with the best physique.

·         Weight lifting – is concerned with how much weight an individual is able to lift at one time.  Weight lifting is performed in competitions such as the Olympics and Power lifting competitions.

TERMINOLOGY

Load – The actual poundage lifted during each movement of a weight training exercise.

Repetition – One repetition of a weight training exercise is executed each time the complete movement is performed.

Set – Each time a number of repetitions are done at one time for the same exercise.

Flexion – A movement around a joint which decreases the angle formed by bones at the joint

Extension – An increasing of the angle of the joint or a return from flexion

Abduction – A sideward movement away from the body.

Adduction – A sideward downward movement toward the body, the opposite of abduction

Contraction – term used when the muscle pulls and shortens in length

Overload – putting added stress on the muscle during exercise by adding more weight or increasing repetitions, or adding sets so the muscles need to work harder and therefore increase strength and size.

Isometrics – A strength development exercise which attains an overloading of muscles by matching one part of muscle to another in a virtual tug of war or a push-pull contest.  Also the muscle contracts but doesn’t decrease or increase in length.

LIFTING GRIPS

1.       OVERHAND – The hands grip the bar so that the palms face toward the legs, or body, with the thumbs wrapped around the bar.

2.       UNDERHAND – This is opposite of the overhand grip in that the hands grip the bar with the palms facing away from the legs, or body.

3.       ALTERNATE - One hand is placed in the overhand grip and the other hand is placed in the underhand grip.

LIFTING POSITIONS

1.       STANDING – The feet are spread shoulder width and straight ahead, the body is erect with the arms at the side and the hands are in front of the chest (jump stance, athletic stance).

2.       CROUCH - This position is used for all exercises in which the bar is lifted off the floor.  From a standing position with the feet under the bar, the body is slightly bent at the waist, back is straight, hips down; grab the bar while keeping the head up.    DO NOT BEND AT THE WAIST.

3.       THIGH REST – From a standing position with the chest out and shoulders back, spreading the chest, the arms are extended downward allowing the bar to rest against the thighs.

4.       CHEST REST – The bar rests on the chest and should be parallel to the shoulders, the body is in a standing position.

5.       SHOULDER REST – The bar is held across the back of the shoulder, below the neck while in a standing or sitting position.  An overhand grip is used with the hands being slightly wider than shoulder width.

DESCRIPTION OF WEIGHT TRAINING EXERCISES

·         MILITARY PRESS – Clean the bar to the chest rest position.  The feet should be in an athletic stance, shoulder width.  Stand erect, using an overhand grip push the weight from the shoulders to an overhead position, locking the arms at the elbows.  Do not bend at the knees or lean back to an unnatural position in the process of pressing the bar.  Lower the bar to the chest rest position and repeat the movement.

·         BICEP CURL – Using an underhand grip, grasp the bar with the hand shoulder width.  Stand tall with an athletic stance with the bar at a thigh rest position.  Keeping the upper body motionless flex the arms at the elbow and lift the bar up to the chest rest position and then return the bar to a thigh rest position.

·         PULL UPS – Grasp the chinning bar with an overhand grip.  From a full arm extension and body hang, with feet off the floor, pull on the bar and lift the body up to a position where the chin is over the bar.

·         BENCH PRESS – Lie flat on the bench under the rack that holds the bar.  Your eyes should be approximately aligned with the bar, which should be on the front part of the barbell rack uprights.  The butt, shoulders, and head should be flat on the bench with a slight bend in the spine.  Grasp the bar with your thumbs on the outside of a closed fist, overhand position, with arms slightly wider than shoulder width apart.  The feet should be firmly on the floor.  Remove the barbell from the rack and position the bar over the chest at the nipple line.  Lock the elbows out above the chest before moving the elbows toward the floor and lowering the bar to the chest at the nipple line.  Take a deep breath and raise the bar above the chest with arms extended, exhaling while you push upward and aiming consistently at a spot on the ceiling.  Return the bar to just above the chest and repeat the exercise.  To finish, replace the bar on the rack from the locked out position, at the top of the lift.  Move the bar backward until you can place the bar back on the rack.

                        ALWAYS BE CONSCIOUS OF SAFETY!  GET THE ASSISTANCE OF A SPOTTER!

·         DEAD LIFT – Bend at the waist and at the knees equally and at the same time.  Grasp the bar fullY and securely in an overhand grip or an alternate grip, wider than waist width.  Looking straight ahead, spine in a powerful flat position, not rounded, breathe in deeply and steadily pull the bar to a full thigh rest position.  Keep the bar close to the body and exhale as full force is exerted.  Pause for a second of contraction and slowly bend your knees and hips as the weight is returned to the starting position and repeat.

·         POWER CLEANS – Step under the bar with feet shoulder width apart and bar almost touching the shins.  Grip the bar with an overhand grip, shoulder width apart, back is straight and abs is tight, and head is up.  Pull the bar off of the ground and stop at a thigh rest position.  Bend the knees and lower the butt while keeping the back straight and lower the bar to just under the knees.  From this position explode in an upward position pulling the bar up and close to your body.  As the arms raise the bar (elbows to the ceiling), the hips, knees, and ankles shrug the bar upward, once the bar clears the chest, the body will drop into a ¼ squat as the elbows are rotated around the bar and into a “racked”, shoulder rest position.  To repeat the exercise, drop the bar to a thigh rest position and repeat the exercise.

·         SQUAT – Place your hands evenly on the bar using an overhand grip, and slightly wider than shoulder width.  Looking at the middle of the bar duck under the bar so that the bar rests on the top of the posterior deltoids (shoulder), at the base of the neck.  DO NOT PLACE THE BAR ON THE NECK.  Your head should be looking up at the intersection of the ceiling and the wall.  The back should be held in a slightly arched manner making the chest big.  Lift the bar off the hook with the legs.  Take a small step backward from the rack, followed by a second small step with the other foot and align both feet a little wider than shoulder width, (athletic stance).  Take a deep breath.  Move the hips backward as you start the descent with the weight.  Continue to lower the body until the upper portion of the legs is parallel to the floor and the lower leg is in a vertical position in relation to the floor, (like sitting on a bench).  Once at the bottom of the lift, begin moving upwards by first pushing up on the bar with your hands while at the same time extending out your chest.  Keep the weight centered over the middle back part of the feet, not on your toes, but push your heels through the floor and straighten out the legs.  As you raise the body up, accelerate the bar through the lift and return to the standing position.  Take small steps back to the rack and place the bar on the rack without bending at the waist.

BREATHING

It is important to remember the proper technique of breathing in weight training.  It is important to remember to inhale while doing the work, (lifting) and to exhale while returning the weight (to a resting position).

WARM-UP

Before any weight is lifted there should be a vigorous warm-up period.  The warm-up should be in the form of stretching, dot drill, or any other activity that will stimulate the muscular and circulatory systems, (plyometrics, speed improvement).

SIX ABSOLUTES OF WEIGHT TRAINING

1.       Athletic or jump stance

2.       Be tall

3.       Spread the chest

4.       Toes aligned

5.       Knees aligned

6.       Eyes on target