Weight Training for Personal Fitness (10-12)

Fall Semester

Unit Title

Orientation, Procedures & Weight Room Foundations

Safety, Technique & Motor Control Foundations

Conditioning, Equipment Use & Recovery

Core & Functional Training for Stability

Time

3 Weeks

~5 Weeks

~3 Weeks

~6 Weeks

Understandings

Fitness activities; safety, movement readiness, and expectations

Students demonstrate appropriate workout attire, footwear, and equipment use to support safety and performance.

Students follow weight room procedures, attendance expectations, locker use, and equipment rules to maintain a safe training environment.

Students apply warm-up and cool-down routines to prepare the body for activity and reduce injury risk.

Students recognize basic muscle groups, exercise terminology, and proper exercise etiquette.

Students explain how following procedures and expectations supports individual and group safety.

Strength training activities; safety & technique

Strength training activities; movement patterns and technique

Students perform foundational body-weight movement patterns such as pushing, pulling, squatting, hinging, and bracing.

Students apply proper breathing and core stabilization techniques during movement.

Students identify and avoid unsafe exercise techniques.

Students apply spotting techniques and safety procedures when training with a partner.

Students use correct exercise terminology to describe movements and muscle actions.

Conditioning activities; recovery and training readiness

Students participate in aerobic and anaerobic conditioning activities to improve overall fitness.

Students apply proper technique when using resistance equipment such as bands, dumbbells, kettlebells, TRX(based on availability)..

Students explain how hydration and nutrition support performance and recovery.

Students apply recovery strategies to maintain training readiness and reduce fatigue.

Strength training activities; program implementation

Students determine appropriate training loads using repetition maximums or perceived exertion.

Students apply progressive overload principles to improve muscular strength and endurance.

Students perform main lifts and accessory exercises using proper technique.

Students monitor and evaluate progress toward personal fitness goals.

Students apply recovery protocols to support continued improvement.

TEKS

(1)(A–B), (2)(A), (3)(A), (3)(D)

(1)(A–B), (2)(A–D), (3)(A–B), (3)(E)

(1)(A), (2)(B–D), (3)(C–F), (5)(C–D)

(1)(A–B), (2)(C–D), (3)(E–K), (5)(D)

Skills TEKS

(1)(A–B)

(1)(B)

(1)(A)

(1)(B)

Spring Semester

Unit Title

Strength Assessment & Program Progression

Advanced Strength & Training Methods

Lifestyle, Reflection & Lifetime Fitness Planning

Time

~2 Weeks

~6 Weeks

~4 Weeks

Understandings

Assessment and evaluation

Students measure and evaluate strength progress using appropriate testing methods.

Students analyze training results to determine program effectiveness.

Students apply feedback to adjust training goals and methods.

Advanced training methods

Students apply advanced training strategies such as tempo training to improve strength and control.

Students modify movement based on feedback to enhance technique and performance.

Students demonstrate consistency and self-management during independent training.

Students explain the risks of overtraining and the importance of recovery.

Lifetime wellness and reflection

Students design and implement a personal fitness program for use beyond the course.

Students analyze how nutrition, sleep, recovery, and physical activity affect performance and body composition.

Students identify myths and consumer trends related to fitness and supplements.

Students reflect on progress and plan for lifelong physical activity.

TEKS

(2)(D), (3)(I–K), (4)(B)

(1)(A–B), (2)(C–E), (3)(F–K), (5)(D)

(3)(C–I), (4)(A–E), (5)(A–F)

Skills TEKS

(1)(B)

(1)(B)

Reinforcement of (1)(A–B)