Peak Power Training

Grade 5 · Physical Education

Semester 2 | Period 4 | Week 21

Download the Lessonotes Mobile Liberia app for faster lesson access on Android and iPhone.

Get it on Google Play Get it on the Apple App Store

Subject: Physical Education

Semester: 2

Period: 4

Week: 21

School Name:
Teacher’s Name:
Subject: Physical Education
Grade Level: Grade 5
Date: Week 21
Lesson Duration: 45 minutes
Week & Period: Week 21, Period 4
Topic: Peak Power Training
Sub-topic: Weight Training

Learning Objectives
By the end of the lesson, students should be able to:
Identify exercises that develop power and strength, demonstrate correct form, and explain safety measures to avoid injury.

Previous Knowledge
Students already know bodyweight exercises like push-ups and squats.

Instructional Materials
Light weights, resistance bands, mats.

Lesson Development – ABC Model
A – Anticipation (Warm-up / Starter)
Time: 5–10 minutes
Students perform arm swings, squats, and stretches. Teacher asks: “Which parts of the body become stronger with exercise?”

B – Building Knowledge (Main Lesson Body)
Time: 25–30 minutes

Content:

  • Definition of Weight Training for Peak Power: Weight training involves strengthening muscles through resistance exercises to develop peak power, improve speed, and enhance overall body strength. It is essential for sports and daily activities requiring forceful, controlled movements.
  • Examples of Exercises:
  1. Squats: Strengthen quadriceps, hamstrings, and glutes.
  2. Lunges: Improve leg strength, balance, and coordination.
  3. Push-ups: Build chest, shoulders, and arm strength.
  4. Light Weight Lifting: Strengthens targeted muscles safely, e.g., biceps, shoulders.

Teacher Demonstration / Practical Examples:

  • Show correct squats: feet shoulder-width apart, back straight, bend knees without letting them extend past toes.
  • Demonstrate lunges: step forward, bend both knees at 90°, maintain balance.
  • Demonstrate push-ups: hands under shoulders, back straight, lower and lift with control.
  • Show light weight lifting: proper grip, slow controlled movements, correct posture, and breathing technique.
  • Explain muscle groups engaged and importance of breathing in and out during exertion.

Practical Activities:

  1. Students practice exercises in small groups, counting repetitions (e.g., 10–15 per set).
  2. Teacher observes posture and gives feedback on form and breathing.
  3. Rotate through exercise stations for variety and full-body engagement.
  4. Encourage students to reflect on which muscles they feel working during each exercise.

Learners’ Activities (Expanded):

  • Perform squats, lunges, push-ups, and light weight lifts safely.
  • Focus on proper technique and controlled movements.
  • Discuss in groups how each exercise develops power.
  • Record number of repetitions and perceived effort in a notebook.

Assessment Checks (Formative):

  • Observe students’ technique, posture, and breathing.
  • Ask: “Which muscles are being worked during squats?”
  • Ask: “Why is proper breathing important during weight training?”

Notes (Expanded & Detailed):

  • Squats strengthen legs, improve jumping ability, and aid sprinting.
  • Lunges develop balance, coordination, and unilateral leg strength.
  • Push-ups build chest, arm, and shoulder power, contributing to upper-body strength.
  • Safe lifting of light weights prevents injury and improves muscular control.
  • Emphasis: correct form, slow controlled movements, and breathing are key to effective peak power development.

Assignments:

  1. Practice 10 squats, 10 lunges, and 10 push-ups daily for a week and record improvements.
  2. Draw a diagram showing proper posture for squats and push-ups.
  3. Write a paragraph explaining how weight training builds peak power.
  4. Observe a family member or peer performing one of the exercises and provide feedback on form and breathing.

C – Consolidation (Conclusion & Assessment)
Time: 5–10 minutes
Summary: Weight training improves power and strength if done with correct posture and safety.

Evaluation Method (Expanded)
Exit slip/quiz: Students write one exercise for peak power and its benefit.
Assignment (Expanded): Draw a picture of one weight training exercise and label the muscles it develops.
Follow-up Activity: Practice squats or push-ups at home.
Differentiation / Inclusive Strategies
Students unable to lift weights may use resistance bands or demonstrate bodyweight exercises.

Teacher’s Reflection (After Class)
What worked well? ___________________________________________
What needs improvement? ____________________________________
Students’ engagement level: ☑ High ☐ Medium ☐ Low