Strength and Muscles

Curriculum Area and Level

Subject: Physical Education (PE)
Grade Level: Year 9 (9th Grade)
Curriculum Standard:

• SHAPE America National PE Standards:
  • Standard 3: Demonstrates the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness.
  • Standard 4: Exhibits responsible personal and social behavior that respects self and others.

Lesson Objectives

By the end of this 30-minute lesson, students will:

1. Demonstrate proper form and technique for key upper body weightlifting exercises.
2. Identify the primary muscle groups used in each exercise.
3. Understand the importance of progressive overload and safety in strength training.
4. Successfully complete a formal assessment on upper body muscles and weightlifting movements.

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Equipment Needed

• Dumbbells (various weights)
• Resistance bands
• Whiteboard and markers
• Printed muscle group diagram for each student
• Clipboards with formal assessment sheets

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Lesson Structure (30 minutes)

1. Warm-Up (5 minutes)

Objective: Prepare muscles and joints for resistance training to prevent injuries.

• Jumping Jacks – 30 seconds
• Arm Circles – 30 seconds forward & backward
• Shoulder Shrugs – 20 reps
• Wall Push-Ups – 10 reps
• Resistance Band Shoulder Rotations – 10 reps each side

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2. Strength Training Drills (20 minutes)

A. Upper Body Exercises (10 minutes)

Objective: Teach students proper form, controlled movement, and breathing techniques.
Students will complete 10 reps per exercise, rotating through each station in pairs.

1. Dumbbell Shoulder Press

• Muscles Worked: Deltoids, Triceps
• Key Technique Points:
  • Engage core and keep back straight.
  • Press dumbbells overhead without locking elbows.

2. Bent-Over Rows

• Muscles Worked: Latissimus Dorsi, Trapezius, Rhomboids, Biceps
• Key Technique Points:
  • Maintain a flat back and hinge at the hips.
  • Pull dumbbells toward ribcage, keeping elbows close to body.

3. Dumbbell Chest Press (Floor or Bench)

• Muscles Worked: Pectorals, Triceps, Deltoids
• Key Technique Points:
  • Lower dumbbells slowly to chest.
  • Push up with control, fully extending arms.

4. Bicep Curls

• Muscles Worked: Biceps Brachii
• Key Technique Points:
  • Keep elbows tight to body.
  • Avoid rocking—use controlled movements.

5. Tricep Dips (Using a Bench or Floor)

• Muscles Worked: Triceps, Shoulders
• Key Technique Points:
  • Keep back close to bench.
  • Lower body by bending elbows to 90 degrees.

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B. Partner Challenge – Mind-Muscle Connection (5 minutes)

Objective: Reinforce muscle engagement and movement patterns in a fun, interactive way.

• Activity: One partner performs the exercise while the other labels the major muscles used on their muscle diagram handout. After 2 minutes, they switch roles.

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C. Progressive Overload & Safety Discussion (5 minutes)

Objective: Teach students how to increase strength safely. Discussion points:

• Gradually increasing weight or reps over time.
• Ensuring proper posture to prevent injuries.
• Rest and recovery for muscle repair and growth.

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3. Formal Assessment (5 minutes)

Objective: Evaluate student understanding of muscle groups and exercises.

Assessment Format:

• Matching Section: Match exercises to their corresponding muscle group.
• Short Answer: Explain why proper form is important in strength training.
• Multiple Choice: Identify key safety principles in weightlifting.

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Adaptations & Extensions

• For Beginners: Use resistance bands instead of dumbbells.
• For Advanced Students: Increase reps or add variations (e.g., incline chest press).
• Cross-Curricular Connection: Relate muscle physiology to science by discussing muscle fibers and contraction.

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Teacher Reflection & Notes

• Were students able to identify the correct muscle groups?
• Did they maintain proper form during exercises?
• Were they engaged in the partner challenge?
• Adjust future lessons based on common challenges or areas needing improvement.

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This structured and engaging plan ensures Year 9 students learn strength training fundamentals while actively participating in a hands-on, interactive PE lesson.