I
CATALOG DESCRIPTION:
A. Department Information:
Division: Physical Education, Athletics & Health
Department: N/A
Course ID: PE/I 108X4: Weight Training
Units: 1
Lecture: None
Lab: 3 Hours
Prerequisite: None
B. Catalog and Schedule Description:
The course is designed to teach safe and proper technique for resistance exercises. Students will use free weights and universal machines to develop muscle strength and endurance. Students of all ability levels will receive individual instruction and personally tailored programs.
I. NUMBER OF TIMES COURSE MAY BE TAKEN FOR CREDIT: Four
II. EXPECTED OUTCOMES FOR STUDENTS: Upon successful completion of the course, the student should be able to do the following:
A. Name the major muscle groups
B. List two exercises that will develop each muscle group
C. Explain proper program progression
D. Demonstrate proper weight lifting form
E. Practice weight room etiquette
F. Design a workout plan including exercises, sets, reps and weight used
G. Use resistance equipment safely
III. CONTENT:
A. Orientation to weight room
1. Equipment
2. Safety
3. Etiquette
B. Modes of Resistance Training
1. Machines
2. Free Weights
3. Body Weight Exercises
C. Components of Weight Training Program
1. Warm-up
2. Stretching
3. Overload
a. Intensity
1. Weight
2. Rest periods
b. Exercise Selection
c. Volume
1. Sets
2. Reps
4. Specificity
D. Designing a workout program.
1. Period of workout
2. Goals
E. Exercise Technique
1. Chest
a. Bench press
b. Incline press
c. Fly
d. Dips
e. Decline press
2. Back
a. Lat pull down
b. Row
c. Bent over fly
d. Pull-up
e. Hyperextension
3. Shoulder
a. Press
b. Lateral raise
4. Legs
a. Extension
b. Squat
c. Curl
d. Press
e. Lunges
f. Calf raise
5. Arms
a. Curl
b. Extension
c. Forearm curl
6. Abdominals
a. Crunches
b. Reverse Curls
c. Obliques
d. Leg Raise
V. METHODS OF INSTRUCTION:
A. Lecture
B. Demonstration
C. Video
D. Guest speaker
VI. TYPICAL ASSIGNMENTS:
A. Submit a weight training exercise program
B. Demonstrate and successfully perform the correct use of weight training equipment.
VII. EVALUATION:
A. Methods of Evaluation:
1. Participation
2. Demonstration
3. Charting
4. Written exam
B. Frequency of Evaluation:
A minimum of a final exam
C. Typical exam question:
List four exercises to target the chest muscles.
VII. TYPICAL TEXT(S):
Field, Richard and Roberts, Scott. Weight Training, WCB/McGraw-Hill, 1999.
VIII. OTHER SUPPLIES REQUIRED OF STUDENTS:
Workout clothing--shirt and shorts or tights or sweatpants; athletic shoes; and towel
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