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Weight Training
Weight Training
Assessment of understanding of how to appropriately use free weights, weight machines and resistance devices
Rubric Code:
NA457C
By
noons24
Ready to use
Public Rubric
Subject:
Physical Ed., Fitness
Type:
(Other)
Grade Levels:
9-12
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Knowledge of Weight Training
Not Dressed
0 pts
Poor
1 pts
Basic
2 pts
Emerging
3 pts
Proficient
4 pts
Mastery
5 pts
Application of Fitness Knowledge
Not Dressed
Poor
Did not try
Basic
Students do not complete the exercise data card and/or show little understanding of Principles of Exercise or the FITT Formula for this activity. Students need direction and/or supervision to participate in the activity.
Emerging
Students show major errors in completing the exercise data card, applying Principles of Exercise, and/or the FITT Formula indicating they need assistance to exercise safely and productively in this activity.
Proficient
Students independently complete the exercise data card but show minor errors identifying exercises, calculating a one-rep max, and applying Principles of Exercise and/or the FITT Formula for this activity. Students may hesitate or seek confirmation form others when completing the assignment.
Mastery
Students independently record data correctly on a Personal Exercise Data Card showing evidence of a correctly designed exercise program with an established goal and the correct number of sets, reps, and weight for that goal. Students’ written work shows correct calculations and the application of Principles of Exercise and the FITT Formula.
Application of Skills and Safety
Not Dressed
Poor
Did not try
Basic
Students select an inappropriate exercise (free weights or weight machines) 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. Students need direction and/or supervision to safely complete the activity.
Emerging
Students select appropriate exercise (free weights or weight machines) to match the assigned muscle group, but make major errors in weight selection, form/technique and/or equipment management. Students need assistance to effectively complete the activity.
Proficient
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.
Mastery
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.
Application of Skills and Safety
Not Dressed
Poor
Did not try
Basic
Students select an inappropriate exercise (free weights or weight machines) 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. Students need direction and/or supervision to safely complete the activity.
Emerging
Students select appropriate exercise (free weights or weight machines) to match the assigned muscle group, but make major errors in weight selection, form/technique and/or equipment management. Students need assistance to effectively complete the activity.
Proficient
Using weight machines, 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. Students demonstrate proper equipment management.
Mastery
N/A
Application of Skills & Safety
Not Dressed
Poor
Did not try
Basic
Students fail to spot partner and/or are distracted or distract others during the lift. Students need direction and/or supervision to safely complete the task
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.
Proficient
Using free weights or weight machines, 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.
Mastery
Using free weights, 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."
Application of Skills & Safety
Not Dressed
Poor
Did not try
Basic
Students fail to spot partner and/or are distracted or distract others during the lift. Students need direction and/or supervision to safely complete the task.
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.
Proficient
Using weight machines, students demonstrate effective spotting skills with no observable errors in technique. Student remain constantly attentive and provide verbal support to the lifter. Spotters follow weight facility safety procedures correctly and maintain a safe environment. Spotters assist (not lead) their partners with proper equipment management and do not over-spot.
Mastery
N/A
Personal/Social Responsibili&Safety
Not Dressed
Poor
Did not try
Basic
Students lack self-control and/or need reminders and encouragement from others to participate in a safe, energetic, and/or respectful manner.
Emerging
Students participate safely demonstrating self-control and respect for others but are inconsistent in energy.
Proficient
Students participate energetically and safely demonstrating self-control and respect for others.
Mastery
Students participate with high intensity, self-direction, and attention to detail, both in the activity and in completing the Personal Exercise Data Card. 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.
Keywords:
weight training, free weights, weight lifting, resistance training
Subjects:
Physical Ed., Fitness
Types:
(Other)
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