Muscle Labs Explanation

Takes about 1 hour – in groups of 2 with 5 minutes per set including recording time – done provided weight room can be used, or we can get the stuff from the weight room. The teacher wearing workout gear is also good for the effect.

Stretch out before lab begins (yoga poses) – full class – five minutes

Emphasizing safety and slowness when doing this. The kids should not rush through these activities. The dumbbells should not be thrown. They should be controlled and not use weight any higher than the activity suggests.

Tell them that they should be able to feel what muscles are being used when doing the exercises.

Set up weight room with posters beforehand.

Kids move between each set-up.

        After the repetitions, kids record on the information sheet

The Circuit

1. Prisoner Squats – the kids will do a series of 15 squats in a row.

1. Standing Raises  – holding the wall, then will place their feet on the edge of a block and do a series of 15 calf raises. They will then describe what they are feeling in their recording sheet

1. Abdominal Crunches – the kids will do a series of 15 crunches on their back. They will then describe the feeling it gives them

1. Lying Leg raises – the kids will do a series of leg raises record in their observation sheets

1. Dumbbell Bench Presses – on the benches with 2 kg dumbbell doing 15 repetitions

1. Dumbbell Bench Row – the kids will do 15 with each arm using 2 kg dumbbell

1. Bicep Curls – 1KG weights, 15 repetitions

1. Triceps cable pull downs – 15 lightest weight possible on the cable pulley

1. Dumbbell Front Raises – 1kg dumbbells, 15 repetitions

Musculoskeletal Lab Observation Recording Sheet

Name:_________________________                                                 Date:_____________________________