Resistance Training II

PA Health, Safety, and Physical Education 

• 10.5.12.E Evaluate movement forms for appropriate application of scientific and biomechanical principles (efficiency of movement ,mechanical advantage, kinetic energy, potential energy, Inertia, safety).
• 10.3.12.D Evaluate the benefits, risks and safety factors associated with self-selected life-long physical activities.

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• The weightroom rules and how to properly and safely resistance train.
• The importance of efficiency of movement.
• The mechanical advantage of using proper lifting technique.
• Key terms: efficiency, mechanical advantage, safety.
• Basic physics of movement (force, motion, energy).
• Safe and efficient movement patterns.
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• Understanding of safety and injury prevention, as well as, information recorded daily onto Fitness log.
• Efficient movement improves performance and prevents injury.
• Biomechanics help explain how and why movements work.
• Applying science makes activity safer and more effective.
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• Warming Up, Stretching, Working Out, Cooling Down, Proper Technique Rules, Lifting under control, Balance, Coordination, Safety.
• Analyze and evaluate movements for efficiency and safety.
• Apply biomechanical principles to improve technique.
• Demonstrate proper form and make safe adjustments.

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• What is the best way to use resistance training safely? 
• What are the benefits versus risks of safety for lifelong physical activities?   
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• How can I use preparation and technique to ensure the safety of myself and others around me?  
• Why is communication important when training?
• What is the difference between Concentric and Eccentric movement? 
• How does proper training increase injury prevention?  
   

• Teacher created training logs 
• Training folders
• Safety Forms 

• Summative Assessments
• Formative Assessments

PA Health, Safety, and Physical Education 

• 10.1.9.C Analyze factors that impact nutritional choices of adolescents. (Body image, advertising, dietary guidelines, eating disorders, peer influence, athletic goals.
• 10.1.12.B Evaluate factors that impact the body systems and apply protective/ preventive strategies. (fitness level, environment (e.g., pollutants, available health care), health status (e.g., physical, mental, social), nutrition).

• The definition of body composition and body fat percentage.
• The difference between BMI and body fat percentage.
• The healthy body fat ranges for teens (male/female).
• Factors that influence body fat levels (diet, exercise, metabolism, genetics, hormones, etc.).
• Various methods of measurement (skinfold calipers, BIA, DEXA, hydrostatic weighing, etc.) and their limitations.

• Body fat is essential for health, but both too much and too little can lead to health problems.
• BMI is only a screening tool and does not directly measure body fat or fitness.
• Body composition changes with age, activity, and nutrition, and can be improved through healthy lifestyle choices.
• Fitness is more than appearance — it’s about overall well-being, function, and health.

• Measure and record their height and weight to calculate BMI (confidentially).
• Interpret a BMI percentile chart (for age/sex).
• Analyze hypothetical case studies comparing BMI vs body fat percentage.
• Develop a personal fitness and nutrition goal aimed at improving or maintaining healthy body composition.
• Reflect on how media, culture, and social factors influence perceptions of body image and health.

• What is body fat percentage, and how is it different from body weight or BMI?
• Why is body fat percentage considered a more accurate indicator of health than weight alone?
• What roles does body fat play in the body (e.g., energy storage, hormone regulation, protection, etc.)?

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• What is a healthy Body Mass Index and Body Fat Percentage?
• What is my Body Mass Index and Body Fat Percentage?
• How can I get in or stay in the healthy zone?
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• Body fat testing equipment, Fitness Gram standards (BMI male, BMI female, BF percentage male, BF percentage female, and healthy zone) for each age group.

• Body Mass Index
• Body fat percentage
• Skin fold
• Skin fold Caliper
• Healthy Level
• Healthy Range

• Formative Assessments
• Summative Assessment

PA Health, Safety, and Physical Education

• 10.3.9.B Describe and apply strategies for emergency and long-term management of injuries. (Rescue breathing, water rescue, self-care, sport injuries).
• 10.4.9.A Analyze and engage in physical activities that are developmentally/ individually appropriate and support achievement of personal fitness and activity goals.
• 10.4.12.A: Evaluate and engage in an individualized physical activity plan that promotes lifelong participation.
• 10.4.12.B: Analyze the effects of regular participation in physical activity on body systems.
• 10.5.12.A: Apply advanced movement skills and concepts in physical activities.
• 10.5.12.B: Incorporate and apply scientific principles of movement to skill performance.

• The definition of stabilization endurance: improving muscular endurance, balance, coordination, and joint stability.
• Goals of Phase 1: enhance postural control, core stability, and neuromuscular efficiency.
• The acute variables for stabilization endurance workouts (high reps, low load, slow tempo, short rest).
• Examples of Phase 1 exercises (e.g., single-leg balance, stability ball push-ups, cable rotations).
• The importance of proper form, control, and posture in every exercise.
• The progression pathway: Phase 1 → Phase 2 (Strength Endurance) → Phase 3 (Hypertrophy) → Phase 4 (Max Strength) → Phase 5 (Power).

• Stabilization endurance is the foundation of safe and effective strength and power development.
• Proper movement patterns and core stability reduce injury risk and improve efficiency in all exercises.
• Muscular endurance, balance, and joint stabilization require controlled, precise movements rather than heavy loads.
• Developing neuromuscular efficiency is critical before progressing to heavier strength or power phases.

• Identify stabilization endurance exercises and explain their purpose.
• Demonstrate proper form, posture, and tempo for Phase 1 exercises.
• Follow  a 1–week stabilization endurance program using appropriate acute variables.
• Apply balance, core stability, and proprioception principles in exercises.
• Evaluate and correct peers’ technique to ensure safe and effective movement patterns.

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• What is stabilization endurance, and why is it the foundation of all fitness training?
• How does improving core stability and balance enhance overall performance and prevent injury?
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• Why is proper posture and movement mechanics critical in the Stabilization Endurance phase?
• How do acute training variables (sets, reps, tempo, rest) differ in stabilization vs. strength training?
• How can stabilization endurance exercises improve functional movement in daily life and sports?

• Fitness Center, Training Folders, Training Logs, Stability Ball
   

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• Muscular Endurance
• Core Stability
• Balance
• Proper Movement
• Postural Control
• Core stability
• Neuromuscular Efficiency
• Form
• Control
• Posture
• Hypertrophy
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• Summative Assessment
• Formative Assessments
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PA Health, Safety, and Physical Education

• 10.4.9.C Analyze factors that affect the responses of body systems during moderate to vigorous physical activities.(Exercise (e.g., climate, altitude, location, temperature), Healthy fitness zone, Individual fitness status (e.g., cardiorespiratory fitness, muscular endurance, muscular strength, flexibility), Drug/substance use/abuse.
• 10.4.12.A: Evaluate and engage in an individualized physical activity plan that promotes lifelong participation.
• 10.4.12.B: Analyze the effects of regular participation in physical activity on body systems.
• 10.5.12.A: Apply advanced movement skills and concepts in physical activities.
• 10.5.12.B: Incorporate and apply scientific principles of movement to skill performance.

• The definition of strength endurance: the ability to maintain stability while performing moderate-to-heavy resistance exercises over multiple repetitions.
• Goals of Phase 2: increase muscular strength, endurance, and joint stabilization simultaneously.
• Acute variables for strength endurance (moderate reps: 8–12 on stable exercises, 12–20 on unstable, moderate load, slow-to-moderate tempo).
• Examples of Phase 2 exercises (e.g., dumbbell chest press + stability ball push-up superset, squat + single-leg balance).
• Importance of progression and proper form when adding load to unstable exercises.
• How Phase 2 prepares the body for Phase 3: Hypertrophy.

• Strength endurance develops functional strength, allowing the body to perform repetitive movements efficiently.
• Combining stable (strength) and unstable (stability) exercises improves overall neuromuscular coordination.
• Proper technique and controlled tempo are essential to maximize muscle recruitment and prevent injury.
• Phase 2 balances strength gains with core and joint stability, which is essential before hypertrophy or maximal strength training.

• Identify and demonstrate exercises for strength endurance.
• Follow a 1–week Phase 2 program using supersets combining stable and unstable exercises.
• Apply correct form, posture, tempo, and load progression.
• Incorporate balance and core stability into strength-focused workouts.
• Evaluate movement patterns and correct technique for peers.

•  How does strength endurance differ from stabilization endurance and hypertrophy?
•  How do acute variables (sets, reps, tempo, intensity, rest) change when moving from Phase 1 to Phase 2?

• Why is combining strength and stability important for overall functional performance?
• How can supersets combining stable and unstable exercises improve strength endurance?
• What role does muscular endurance play in daily activities and athletic performance?

• Fitness Center, Training Folders, Training Logs, Stability Ball

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• Muscular strength
• Core Stability
• Joint Stability
• Superset
• Stable Environment
• Unstable Environment 
• Spotter
• Form / Technique
• Core Stabilization
• Postural Control
• Neuromuscular Efficiency
• Hypertrophy
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• Summative Assessment 
• Formative Assessment
   
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PA Health, Safety, and Physical Education

• 10.4.9.E: Analyze factors that impact on the relationship between regular participation in physical activity and motor skill improvement: (personal choice, developmental differences, amount of physical activity, authentic practice).
• 10.4.12.A: Evaluate and engage in an individualized physical activity plan that promotes lifelong participation.
• 10.4.12.B: Analyze the effects of regular participation in physical activity on body systems.
• 10.5.12.A: Apply advanced movement skills and concepts in physical activities.
• 10.5.12.B: Incorporate and apply scientific principles of movement to skill performance.

• The definition of hypertrophy: increase in muscle fiber size through resistance training.
• Goals of Phase 3: increase muscle mass, moderate strength gains, and improve muscular endurance.
• Acute variables for hypertrophy:
  • Reps: 6–12, Sets: 3–5, Tempo: moderate (2/0/2 or 4/2/1), Intensity: 70–85% of 1RM, Rest: 60–90 seconds between sets.
• Common hypertrophy exercises (e.g., barbell squat, bench press, lat pulldown, dumbbell shoulder press).
• The role of progressive overload, volume, and frequency in increasing muscle size.
• Importance of proper form, controlled movement, and mind-muscle connection.

• Muscle growth occurs when mechanical tension, metabolic stress, and muscle fatigue are applied systematically.
• Hypertrophy training focuses on controlled, moderate-to-heavy resistance with sufficient volume to stimulate adaptation.
• Proper recovery, nutrition, and sleep are critical for muscle repair and growth.
• Phase 3 builds on stabilization and strength endurance principles, ensuring safe progression to maximal strength and power phases.

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• Identify and demonstrate hypertrophy exercises for major muscle groups.
• Follow a 1-week hypertrophy program including appropriate sets, reps, tempo, and rest.
• Apply correct technique, posture, and tempo for all exercises.
• Incorporate progressive overload safely into a program.
• Track training variables and outcomes to monitor muscular development.
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• What is muscular hypertrophy, and how does it differ from strength endurance?
• How do acute variables (sets, reps, intensity, tempo, rest) affect muscle growth?

• Why is proper technique and controlled tempo critical for hypertrophy?
• How does progressive overload stimulate muscle adaptation?
• How do nutrition and recovery complement hypertrophy training?

• Fitness Center, Fitness Training Folders, Fitness Training Logs

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• Hypertrophy
• Progressive Overload
• Muscle fiber
• Mechanical Tension
• Concentric Contraction
• Eccentric Contraction
• Isolation Exercise
• Compound Exercise
• Metabolic Stress
• Muscle Fatigue
• Progressive overload
• Volume
• Frequency
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• Summative Assessment
• Formative Assessment

PA Health, Safety, and Physical Education

• 10.4.12.A: Evaluate and engage in an individualized physical activity plan that promotes lifelong participation.
• 10.4.12.B: Analyze the effects of regular participation in physical activity on body systems.
• 10.5.12.A: Apply advanced movement skills and concepts in physical activities.
• 10.5.12.B: Incorporate and apply scientific principles of movement to skill performance.

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• The definition of maximal strength: the greatest amount of force a muscle or group of muscles can produce in a single effort.
• Goals of Phase 4: increase neural activation, muscle recruitment, and total force output.
• Appropriate acute variables for Phase 4 (sets, reps, intensity, rest, tempo).
• Common Phase 4 exercises (e.g., barbell squat, deadlift, bench press, weighted pull-ups).
• Safety considerations and spotting techniques for heavy lifts.
• The progression from Phase 3 Strength → Phase 4 Maximal Strength → Phase 5 Power.
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• Maximal strength is the foundation for power and athletic performance.
• Proper form and stabilization are critical before lifting maximal loads.
• Progressive overload must be applied carefully to prevent injury or overtraining.
• Neurological adaptations (motor unit recruitment) play a bigger role than muscle size in strength gains.
• Training must balance load, volume, and recovery to maximize gains safely.
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• Identify exercises and acute variables appropriate for Phase 4.
• Follow a 1–week maximal strength program for a hypothetical client or athlete.
• Demonstrate correct technique for at least three major lifts (squat, bench, deadlift).
• Apply proper warm-up, spotting, and recovery techniques for heavy lifting.
• Explain the rationale for exercise selection, rep ranges, and rest intervals.
• Reflect on the difference between strength, hypertrophy, and power adaptations.

• What distinguishes maximal strength training from other phases like strength endurance or power?
• How can the principles of progression and overload be applied safely in maximal strength training?
• How does maximal strength training contribute to athletic performance and injury prevention?
   

• How does training at near-maximal loads improve neuromuscular recruitment and muscle fiber activation?
• Why is proper technique critical when lifting heavy loads?
   

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• Fitness Center, Training Folders, Training Logs
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• OPT Model (Optimum Performance Training)
• Maximal Strength
• Maximum force
• Progression
• Acute Variables
• 1RM (One-Repetition Maximum)
• Neuromuscular recruitment
• Muscle fiber activation
• Progressive Overload Compound Exercise
• Sets
• Repetitions (Reps)
• Intensity
• Rest Interval
• Tempo
• Periodization
• Isolation Exercise
• Concentric Contraction
• Eccentric Contraction
• Over Training
• Progression
• Overload
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• Summative Assessment
• Formative Assessments
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PA Health, Safety, and Physical Education

• 10.4.12.A: Evaluate and engage in an individualized physical activity plan that promotes lifelong participation.
• 10.4.12.B: Analyze the effects of regular participation in physical activity on body systems.
• 10.4.12.C: Evaluate factors that affect movement and motor skill performance.
• 10.5.12.A: Apply advanced movement skills and concepts in physical activities.
• 10.5.12.B: Incorporate and apply scientific principles of movement to skill performance.

• The definition of power as the product of strength × speed (rate of force production).
• The goals of Phase 5: improve speed, force production, and performance efficiency.
• The acute variables (sets, reps, tempo, rest, intensity) for Phase 5.
• The exercise pairing structure: one heavy strength exercise followed by one explosive power exercise (superset).
• Examples of Phase 5 exercises (e.g., squat → jump squat, bench press → medicine ball chest pass).
• The role of neuromuscular coordination and motor unit recruitment in power output.
• How to perform power exercises safely with proper warm-up, progression, and rest intervals.

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• Power training builds on strength and stabilization to produce fast, coordinated, full-body movement.
• Developing power requires training the nervous system to fire muscles quickly and efficiently.
• The quality of movement is more important than the amount of weight or reps.
• Optimal power training requires recovery, progression, and precise control.
• Power development enhances performance in sports, fitness, and everyday function (e.g., jumping, sprinting, throwing).
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• Identify and describe the Phase 5 power training goals and variables.
• Demonstrate safe and correct technique for power exercises (e.g., medicine ball throws, squat jumps, Olympic lift progressions).
• Design a power-focused workout using the NASM OPT template (strength + power superset).
• Apply appropriate acute variables for Phase 5:
  • Reps: 1–5 (strength), 8–10 (power), Sets: 3–5, Intensity: 85–100% 1RM (strength), 30–45% 1RM (power), Tempo: Explosive, Rest: 1–2 min between supersets.
  • Evaluate and correct peers’ form and exercise selection for power training.
  • Explain the progression pathway: stabilization → strength → power.

• How does power training differ from strength and endurance training?
• Why is it important to develop both strength and speed for optimal athletic performance?
• How does neuromuscular efficiency affect explosive movement?

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• What are the key components of a safe and effective power training session?
• How can improper progression into the power phase increase the risk of injury?
• In what ways does Phase 5 training enhance real-world performance — in sports, fitness, and daily life? 
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• Fitness Center, Training Folders, Training Logs 
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• OPT Model (Optimum Performance Training)
• Power
• Explosive movement rate of force production,
• Progression
• Supersets
• Explosive Strength
• Rate of Force Production (RFD)
• Neuromuscular Efficiency
• Plyometric Exercise
• Compound Movement Single-Leg Exercise
• Postural Assessment
• Functional Movement
• Dynamic Stability
• Motor Unit Recruitment
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• Summative Assessment
• Formative Assessments

PA Health, Safety, and Physical Education

• 10.4.12.A: Evaluate and engage in an individualized physical activity plan that promotes lifelong participation.
• 10.4.12.B: Analyze the effects of regular participation in physical activity on body systems.
• 10.5.12.A: Apply advanced movement skills and concepts in physical activities.
• 10.1.12.A: Evaluate factors that impact physical health (e.g., nutrition, training principles, movement efficiency).

• The five phases of the National Academy of Sports Medicine (NASM) Optimum Performance Training (OPT) model:
  • Stabilization Endurance, Strength Endurance, Muscular Development (Hypertrophy), Maximal Strength, Power.
• The purpose and goals of each phase.
• Key training variables (sets, reps, tempo, rest, intensity, frequency).
• Basic movement science concepts: planes of motion, muscle actions (eccentric/concentric/isometric), and kinetic chain integration.
• The progression principles of stability → strength → power.

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• The NASM OPT Model provides a structured and progressive method for improving performance, reducing injury risk, and achieving specific goals.
• Movement quality must come before load or intensity.
• Effective program design requires balancing stability, strength, and power phases based on the individual’s abilities.
• Proper manipulation of acute training variables (sets, reps, tempo, rest, intensity) directly affects adaptation.
• Safe, evidence-based programming enhances functional movement, neuromuscular efficiency, and client confidence.
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• Identify which OPT phase is appropriate for a given client profile or fitness goal.
• Design a one-week workout program aligned with a selected OPT phase.
• Select and sequence core, balance, resistance, and power exercises appropriately.
• Apply correct acute variables (reps, sets, tempo, rest, and load) based on phase.
• Demonstrate safe and correct exercise technique for at least one exercise from each phase.
• Present and explain their program rationale using proper fitness terminology.
• Reflect on how their workout aligns with principles of progression, overload, and specificity.
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• How does understanding the foundations of human movement help create safer and more effective workouts?
• Why is it important to assess movement quality before adding load, speed, or intensity?
• How do the stabilization, strength, and power phases of the NASM OPT Model build on one another to improve performance?
• What are the risks of skipping foundational phases (like stabilization) in pursuit of faster results?

• What factors should be considered when designing a personalized workout program for an individual?
• How can manipulating training variables (sets, reps, tempo, rest, and intensity) change a workout’s outcome?
• How do you decide which OPT phase to start a client in, and when to progress them?
• How does the NASM OPT model ensure progressive overload while reducing injury risk?
   

• Fitness center, Training folders, Blank Training Log Guides

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• Warm-Up
• Cool-Down 
• Repetition
• Set
• Phase
• Stabilization
• Muscular Endurance
• Hypertrophy
• Maximal Strength
• Power
• Cardiovascular Endurance
• Flexibility
• Super set
• Like muscle groups
• Opposing muscle groups
• Optimal Performance Training 
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• Summative Assessment
• Formative Assessments
• Student Created Personal Fitness Plan