STRENGTH & CONDITIONING -- COURSE SYLLABUS

Pottstown High School

2014-2015

Mr. Martinez Direct #: 610-970-6700

E-mail:

The objective of thisStrength & Conditioning course is for students to learn about the principles of exercise science including, proper warm-up and cool-down methods, exercise testing, spotting procedures, muscle groups, and proper exercise techniques. Students will design and participate in an individualized conditioning program including resistance training and aerobic exercise. It is our goal that students will take what is learned in this class and use it for lifelong fitness programming.

STRENGTH & CONDITIONING EDUCATION GOALS

  • Understand the components of physical fitness and how they relate to overall physical wellness.
  • Demonstrate & applyappropriate safety practices, rules, and procedures in all physical activities
  • Demonstrate appropriate social and cooperative behaviors in all activities, including teamwork, respect, and sportsmanship.
  • Be able to identify community resources that can further expand personal interests in lifetime / leisure sports.
  • Demonstrate competency in selected fitness exercises through demonstration and a final exam.

CLASS EXPECTATIONS

All students are expected to follow these basic class guidelines:

  • Students will dress out in proper clothing and participate every day.
  • Students will respect the rights, property and privacy of others.
  • Students will behave politely and respectfully toward everyone at all times.
  • Students will not have any food, beverages in the gym or during class at any time. Water bottles with water are OK.
  • Students will not wear any jewelry, including watches.
  • Students will not leave the supervision area without permission. A zero will be given for leaving the gym or play area before the bell or dismissal by teacher.
  • Students will follow all directions without talking back or questioning authority.
  • At the conclusion of class, students will remain in the locker room until the bell rings.

HARASSMENT, INTIMIDATION, & BULLYING

Students are expected to refrain from the harassment, intimidation, or bullying of others, which is an intentional electronic, written, verbal, or physical act that:

  • Physically harms a student or damages the student’s property,
  • Has the effect of substantially interfering with a student’s education,
  • Is so severe, persistent, or pervasive that it creates an intimidating or threatening educational environment, or
  • Has the effect of substantially disrupting the orderly operation of the school

SYLLABUS:

In the course of the semester, the following units will be studied:

  1. Introduction to Strength and Conditioning
  2. Benefits of Physical Fitness
  3. Machine Exercises
  4. Free Weight Exercises
  5. Spotting Techniques
  6. Warm up & cool down procedures
  7. Fitness Testing
  8. Understand purpose of testing prior to activity
  9. Resting Heart Rate, Target Heart Rate Zone, Maximum Heart Rate
  10. Components of Health Related Fitness
  11. Principles of Exercise Science
  12. General Adaptation syndrome
  13. Principles of Specify, Overload, and Progression
  14. Resistance training variables (Set, Repetition, Intensity, Tempo, Rest Interval)
  15. Types of Training (circuit, pyramid sets, supersets)
  16. Muscle Fiber Types
  17. Muscle Groups
  18. Name and location of all major muscle groups
  19. Demonstration of exercise for all major muscle groups
  20. Core training
  21. OPT Model of Progression
  22. Stabilization Training
  23. Strength Endurance (supersetting)
  24. Hypertrophy
  25. Maximum Strength
  26. Power
  27. Cardio-Respiratory Training
  28. FITT(E) Principle
  29. Aerobic vs Anaerobic
  30. Nutrition for athletes
  31. Introduction to Group Fitness Programming
  32. YMCA visits (will participate in YMCA group fitness classes)
  33. Cross Fit (will research crossfit programming, but will not participate 1st semester)
  34. Speed & Agility Training
  35. Individualized Programming

REQUIRED MATERIALS:

  • Notebook with pockets (for journal writing, note taking, and handouts)– Notebooks will be kept in the classroom unless studying for a quiz or exam.
  • Pen and/or pencil
  • Proper clothing
  • Athletic shirts, athletic shorts or pants, athletic sneakers
  • Dress for the weather! Should keep clothes in your locker for inside and outside
  • Clothing should be appropriate for school – teacher discretion

GRADING:

Daily participation, cooperation and effort are key components of this class, along with periodic skill, written, and physical fitness tests. It is extremely important that students are in class and properly suited for participation each day.

Grades are given in three areas:

1) Prepared for class(Classwork – 20%) (Clothing & shoes) – 5 points per day

2) Participation (Participation – 40%) (Actively participates in all activities for the entire class time) – 10 points per day

3) Assessments(Test – 40%) – Consists of quizzes, assignments, demonstrations, Heart Rate Monitors

Assessments:

Students will be assessed on demonstration of skills learned and knowledge of concepts relating to Strength & Conditioning. There will be a mixture of skill assessment, knowledge checks (paper quizzes), heart rate monitor assessments, as well as a cumulative final exam

Class Project:

Student will create four different workouts based off of the OPT model of progression. Workouts must include a warm-up, 6-8 exercises, 2-3 core exercises, cardio, and a cool-down. Students will have class time to complete assignment, but may need to finish it for homework.

MAKE-UPS

Any day missed from class excused or unexcused may be made up. Students are to go to the fitness center after school, and sign in. Then they must complete 3 miles on the treadmill or 6 miles on a bike. If a student misses a heart rate monitor activity, they must make up after school (using a heart rate monitor) by being in their target heart rate zone for 35 minutes. Once this is complete they must have the monitor sign their make-up gym sheet and bring that sheet of paper back to the teacher or put in their mail box. The make-up sheets will not be taken to the teacher by the monitor. If a student decides to not participate in class or to not dress in class they are not allowed to make up that time.

School sponsored activity :

If you miss a class for a school sponsored activity you DO NOT have to make that class up. It is up to the student to make sure they communicate with the teacher the class after they return to remind the teacher of their school sponsored absence. All heart rate monitor activities are considered assignments and must be made up after school.

Special Circumstances:

If a student is injured or has a doctor’s note, which keeps a student out of performance for multiple days an alternative assignment will be given.

LATE WORK POLICY:

Students are expected to turn in assigned work and projects ON TIME. Late work due to excused absences will be accepted for full credit within two days of returning to school. Other late work will receive reduced credit. It is the student’s responsibility to ask for any missed assignments and make up this work.

1