Women’s Strength Training- PE Elective
Overview:
The importance of strength training and fitness for women should not be underestimated. Once a practice reserved solely for competitive athletes and bodybuilders, strength training has gained incredible popularity over the last decade. This is due to the significant research devoted to the study of the benefits of strength training. It is now realized to be an essential part of any fitness regimen, and along with activities that focus on cardiovascular endurance, flexibility and optimal body composition, strength training insures a well-balanced, injury-free lifestyle. This class is designed to enhance or maintain a high level of fitness and motor skills through lifetime fitness activities and strength training. It is my goal that each young woman will be able to utilize these activities as adults to supplement their personal fitness plan. Students will improve or enhance cardiovascular endurance, muscular strength and endurance, flexibility, stamina, power, speed, coordination, agility, balance, and accuracy. Each student’s success depends on their effort and intestinal fortitude to train five days a week.
Methods:
This course will operate with the integration of fitness, motor skills, and active participation. While I will present information every week, the course will depend largely on small and large group participation. I expect everyone to participate both in discussion and participation. I will bring in guest speakers, utilize available technology, materials and supplements will come from Wel-Pro, Fitnessgram, US Weight Training Federation, current trends, and textbooks.
Topics that will addressed:
1. Unique training methodologies specific to women; physiological effects both performance and health
2. Gender differences in strength and other related fitness components.
3. Myths and misconceptions about women’s strength training.
4. Nutrition for the female.
5. Body image and body composition
6. Female fitness and the relationship with other bodily systems.
7. Women’s health and disease prevention.
The goals of the course are to:
1. Know understand basic training methodologies.
2. Refine and develop technique and skill in various fitness activities.
3. Encourage and participate with positive and motivating environment.
4. Follow safety precautions and guidelines.
5. Improve or maintain current fitness level.
6. Cooperate with others in a positive social setting.
How each standard will be specifically assessed:
I Can Move Correctly:
- walking lunge test- correct form
- squat test- correct form
- deadlift test- correct form
- shoulder press test- correct form
- bench press- correct form
- high pull- correct form
- power clean – correct form (once squat and high pull are passed)
- can jump rope for 30sec. without stopping
- Can use Dynabands, TRX, dumbbells, kettlebells, core ball, and balance boards with correct form
-Use spin bike correctly
I Can Train Me:
- Define 5 fitness components
- FITT for each of the Fitness components (a chart)
- S.P.O.R.T. for each of fitness components
- S.P.O.R.T with a specific sport/fitness goal
- muscle literacy assessment with regards to exercises, injury prevention, and skill
improvement
- muscle terms
- Other training principles; recovery, rest, and nutrition
- Recognize and apply safety precautions with lifting, TRX, spinning, kettlebells
- Develop fitness workout, routine
I Participate Regularly:
- Log sheets
- Daily observed participation; 50%
- Running as teacher enters gym; "instant activity" observed by teacher
- Pedometer use in class; 2000 steps
- Heart rate monitor in class (intensity level)
- dress down (also in standard 6)
I am FIT:
- Strength and endurance improvements measured and monitored throughout semester and year (squat, dead lift, bench, shoulder press)
- Pacer, Mile, 12 min run, push-ups, crunches, sit and reach
- meets healthy fitness zones (ungraded)
- Fills out and analyzes goal sheets; fitness goals from Pre tests, etc.
-Run without stop for 30 minutes-final
I Can Play Fairly
- observable respect towards facilities and equipment
- observable respect towards classmates and teacher
- student motivates and encourages self and others
- able to spot correctly
I Value:
- dressed down in appropriate attire
- active before class (instant activity)
Great Overview of the Periodization:
../Downloads/Strength and Conditioning Power Point.ppt
../Downloads/strength & conditining strength phase sheet.doc
../Downloads/Strength and Conditioning Endurance Phase Sheet.doc
../Downloads/Strength and Conditioning Heavy Ladder Phase.doc
../Downloads/Strength and Conditioning Light Ladder Sheet.doc
../Downloads/Strength and Conditioning Power Phase.doc
../Downloads/strength and conditioning progression.doc