HPER 1106 – Principles of Weight Training

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I.COURSE TITLE: Principles of Weight Training

COURSE NUMBER: 1106CATALOG PREFIX: HPER

II.PREREQUISITE:None

III.CREDIT HOURS: 1 (2 contact)LECTURE HOURS:

LABORATORY HOURS:OBSERVATION HOURS:

IV.COURSE DESCRIPTION:

Focus on various weight training programs to develop muscular endurance and muscular strength. In addition, students will develop muscular fitness and aerobic conditioning through a circuit based weight training program.

VII.GRADING:

Grading will follow policy in catalog

A = 90 - 100

B = 80 - 89

C = 70 - 79

D = 60 - 69

F = 0 – 59

VI.ADOPTED TEXT(S):

No text is required.

VII.COURSE OBJECTIVES:

After completing this course, students will:

1.Understand the importance of possessing adequate muscular strength and endurance levels maintaining good health-related fitness and well-being.

2.Understand the six different resistance training principles and the role of consistency.

3.Recognize and apply the components of a muscular endurance and/or muscular strength exercise program in regards to the FITT principle.

4.Have participated in a muscularfitness weight training program three times a weekfor 15 weeks.

5.Understand the components of a soundweight training exercise program, which includes warm-up and/or dynamic warm-up, strength/endurance component, cardio segment or intervals and cool-down recovery (reduced intensity and/or static stretching).

VIII.COURSE METHODOLOGY:

  • Pre and post muscular endurance and strength tests
  • Log weight training activity during the course
  • Written test on lecture material
  • Web site review on current topic in weight training or a weight training-related web site
  • Scholarly article review on current topic in weight training or a weight training-related web site

IX.COURSE OUTLINE:

Sample Semester Schedule: (Note – in addition to the topics covered, students will participate in a weight training program three days per week that will last about one-hour each day during the term.)

  • Week One -Defining muscular endurance; Muscular endurance assessment pre-test
  • Week Two – Proper warm up and cool down for weight training exercise; Logging or tracking weight training work outs
  • Week Three - Programs to improve muscular endurance; Muscular endurance prescription
  • Week Four - Health and fitness benefits of participating in weight training
  • Week Five - Mode of training: dynamic and isometric
  • Week Six - Free weights versus machines in dynamic training
  • Week Seven – Defining muscular strength; Muscular strength assessment and prescription; programs to improve muscular strength
  • Week Eight - Resistance and frequency of weight training for development of muscular endurance, muscular strength, and circuit training
  • Week Nine - Sets and repetitions for development of muscular endurance, muscular strength, and circuit training
  • Week Ten - Safety and etiquette in the weight room; Progressive overload principle
  • Week Eleven - Specificity of training; Principle of reversibility
  • Week Twelve – Anatomy of a repetition, concentric and eccentric phases
  • Week Thirteen - Types of muscle fibers: slow twitch and fast twitch
  • Week Fourteen – Defining Circuit training; Types of circuit training programs
  • Week Fifteen - Participation in circuit training program
  • Week Sixteen - Muscular Endurance post-test

X.OTHER REQUIRED BOOKS, SOFTWARE AND MATERIALS:

In face-to-face classes, students will be required to dress appropriately for physical activity (for example, cross training or similar shoes, tee-shirt and shorts, warm up suit).

Online sections may use an application like Virtual Gym to record workouts for the instructor.

XI.EVALUATION:

This will be done at the instructor’s discretion. Below is a sample evaluation plan for this class.

  • 70% of the grade will be based on participation in a muscular endurance weight training program for three days per week during the term.
  • 20% of the grade will be based on improvement in the muscular endurance tests given at the beginning and end of the term.
  • 10% of the grade will be based on written tests, quizzes, and/or web site reviews.

XII.SPECIFIC MANAGEMENT REQUIREMENTS:

Nominal enrollment in this class should be limited to 12 unless instructor approves an overload.

XIII.OTHER INFORMATION:

FERPA: Students need to understand that their work may be seen by others. Others may see students’ work when being distributed, during group project work, or if it is chosen for demonstration purposes.

Students also need to know that there is a strong possibility that their work may be submitted to other entities for the purpose of plagiarism checks.

DISABILITIES: Students with disabilities may contact the Disabilities Service Office, Central Campus, at 800-628-7722 or 937-393-3431.