Topic: Conditioning for Water Skiing
Concepts: Muscle groups involved in water skiing, basic
lifts that can increase strength/endurance in those water ski muscles
Skills:
1. Students will identify muscle groups involved in various lifts used
for water skiing training
2. Students will participate in aerobic workout
3. Students will participate in a strengthening workout
Objective: Students will be able to identify various muscle
groups involved in their water skiing activity and identity/ participate
in activities which will work those muscles.
Lesson Activity:
Materials Needed: Weight Room ~ must have the following machines
or free weights: leg extension, leg curl, abdominal machine or mats, row
machine, front and side raises, pull downs, aerobic dance tape ( cassetete/CD
player)
Students will be introduced to the aerobic workout first and then they
will be lead into the weight room to perform various lifts. Teachers should
point out safety features for the aerobic workout and the weights ( a previous
unit could have been Cardiorespiratory and strength fitness).
Aerobic Workout:
A cardiorespiratory workout is essential for building students' endurance
for optimal skiing performance. Today the students will be doing aerobics
for 20 minutes. I will lead the workout and the students shall follow my
lead ~ I will use a variety of fun and energetic music. It should be pointed
out to the students that in order for this type of workout to be effective
it must be done at least 3 times per week.
Strength Workout:
Strength training will help the students increase muscle tone, decrease
chances of injuries, and decrease body fat. This type of workout will enable
the students to have their bodies ready to participate in water activities.
It should be stressed that this workout must also be performed at least
three times per week to have any long-term benefit.
* Legs
The legs are one of the most important target areas. They provide the
strength to get out of the water and maintain endurance for the entire
water skiing activity ~ the more tired the legs the more likely of an injury
to occur.
Lifts that will be used today are leg press, leg extensions, and leg
curls.
* Abdominal
These muscles help hold the correct body positions while getting out
of the water and then staying aboard the skis.
Today the students will be doing various sit-up routines.
* Shoulders and Back
Again these muscles also assist in the initial climb out of the water
and the endurance needed for maintain correct body position. The lifts
that will be used today are the row machine, front and side dumbbell raises,
and lat pull downs.
The following is the strengthening workout sheet that the students will
follow:
Leg Extensions:
3 sets of 10 repetitions ~ use light weight first set then increase
the weight for the second two sets:
Set one: Weight _________ # Repetitions
_______
Set two: Weight_________ # Repetitions
_______
Set three: Weight_________ # Repetitions ________
Leg Press:
3 sets of 10 repetitions ~ use light weight first set then increase
the weight for the second two sets:
Set one: Weight_______ # Repetitions _______
Set two: Weight_______ # Repetitions _______
Set three: Weight______ # Repetitions _______
Leg Curls:
3 sets of 10 repetitions ~ use light weight first set then increase
the weight for the second two sets:
Set one: Weight_____ # Repetitions _________
Set two: Weight_____ # Repetitions __________
Set three: Weight_____ # Repetitions __________
Abdominal:
3 sets of 30
Set One: Sit-ups laying on back ~ keep arms crossed on chest, feet
planted on the ground
Set Two: Leg Lifts: Laying on back ( entire body) lift legs as high
as possible while keeping shoulders/back on ground
Set Three: Sit ups laying in back ( keep legs straight out) arms on
chest, bring chin to the ceiling
Row Machine:
3 sets of 10 repetitions ~ use light weight first set then increase
the weight for the second two sets:
Set one: Weight_____ # Repetitions _______
Set two: Weight_____ # Repetitions _______
Set three: Weight____ # Repetitions ________
Front and Side Dumbbell Raises:
3 sets of 10 on each exercise ~ use light weight first set then increase
the weight for the second two sets:
Front Raises:
Set one: Weight_____ # Repetitions _______
Set two: Weight_____ # Repetitions ________
Set three: Weight____ # Repetitions ________
Side Raises:
Set one: Weight_____ # Repetitions _________
Set two: Weight_____ # Repetitions ________
Set three: Weight____ # Repetitions _________
Lat Pull Downs:
3 sets of 10 repetitions ~ use light weight first set then increase
the weight for the second two sets:
Set one: Weight______ # Repetitions __________
Set two: Weight______ # Receptionist _________
Set three: Weight _____ # Repetitions _________
After competition of this please put it in your portfolio