DSLCC COURSE OF STUDY

 

Course:           PED 111, Weight Training I

Semester:       Fall 2007

Instructor:      Bruce D. Olson

Office:             Armory Room 657

Phone: (540)863-2883; Toll Free: (Within Service Area) 877-733-7522

E-Mail:            bolson@dl.vccs.edu

Fax:                 540-863-2915

 

COURSE DESCRIPTION

Focuses on muscular strength and endurance training through individualized workout programs. Teaches appropriate use of weight training equipment.

 

PREREQUISITES

None.

 

MAJOR CONCEPTS/CONTENT

The purpose of this course is to provide students with opportunities to acquire basic knowledge and skills in weight training that may be used in physical fitness pursuits today as well as in later life, improve muscular strength and endurance, and enhance body image.

 

COURSE TEXT

Hesson, James L., Weight Training for Life. Thom./Wadsworth, 7th edition.

 

COURSE GOALS

  1. To learn that the health benefits of exercise are a result of performing a moderate amount of exercise on a regular basis.
  2. To improve the health, fitness, and attitude of the participant.
  3. To help the participant feel better, feel that they look better, and experience success.

 

METHODOLOGIES

The instructional approach in this course will include individual instruction through activity experiences. Discussion will be used to introduce important items. Assignments are listed in the class schedule section.

 

GRADING POLICY

A=       100-90

B=         89-80

C=         79-70

D=         69-60

 

A.        Knowledge of weight training is demonstrated by:

1. Taking a quiz over each chapter. (20%)

2. Completing each of the 5 assignments. (10%)

3. Taking a written final exam. (10%)

 

 

 

B.         Application of weight training is demonstrated by class attendance that includes: (40%)

1. Active participation

            2. Wearing appropriate clothing (at the stated starting time)

            3. Lifting safely

            4. Using correct lifting techniques

            5. Applying correct training principals

C.        Punctual arrival and regular attendance are an important part of success in weight training. The student is held responsible for being on time for each session and attending on a consistent basis. After the first late arrival one point will be deducted from the total grade. There will be a one point deduction plus a three application points for the first absence. Subsequent absences will carry addition point deductions. For example, the second absence will carry a two point deduction plus a three application points   

 

           

            Weight Training Records (10%)

D.        Notebook-Collecting materials outside of the textbook – Due Week 9 (10%)

E.         Fitness Tests (1-10 extra credit points)

 

CLASS SECHEDULE

Week 1

Day 1 – Reading assignment: Chapters 1 & 2. There will be two quizzes at the beginning of the next class meeting over Chapters 1 & 2.

 

Day 2 – Quizzes over Chapters 1 & 2; each student fills in a workout sheet from page 35. Select the machine exercises or the free weight exercises from page 33; each student performs 1 set of 20 repetitions of each exercise.(1x 20) machine or free weight; Reading assignment –

Chapters 3 & 4.

 

Week 2

Day 3 – Quizzes over Chapters 3 & 4; Size Measurement Assignment Due;

Reading assignment – Chapters 5 – 6; - (1 x 20).

 

Day 4 – Quizzes over Chapters 5 & 6; Reading assignment – Chapter 7 and Muscle Chart on page 58: the muscle chart quiz will be matching and students will need to match the name of the muscle with its location on the muscle chart; (1 x 20).

 

Week 3

Day 5 – Quizzes over Chapter 7 and the muscle chart; Reading assignment – Chapters 8 & 9; the student should focus on knowing the difference between the concentric and eccentric phases of each exercise (lifting and lowering). You should know which muscles are developed by each exercise. You should know which exercises are essentially the same, that is, they involve the same exercise motion. You should know the correct technique for each exercise. (1 x 20); (1 x 10).

 

Day 6 – Quizzes over Chapters 8 & 9; Reading assignment – Chapters 10 & 11; Study focus same as Chapters 8 & 9 – See Day 5; (1 x 20); (1 x 10).

 

Week 4

Day 7 – Quizzes over 10 & 11; Reading assignment – Chapter 12 & 13; Study focus same as Chapters 8, 9, 10, & 11 – See day 5; (1 x 20); (1 x 10).

 

Day 8 – Quizzes over Chapters 12 & 13; Reading assignment – Chapter 14 & 15; (1 x 20); (1 x 10).

 

 

 

 

Week 5

Day 9 – Quizzes over Chapters 14 & 15; Reading assignment – Chapters 16 & 17; Students change workout to 1 set of 20 repetitions, 1 set of 10 repetitions and 1 set of 5 repetitions. Each set should be with a heaver weight; (1 x 20), (1 x 10), (1 x 5). Second size measure assignment due today

 

Day 10 – Quizzes over Chapters 16 & 17; Reading assignment – Chapter 18; (1 x 20);(1 x 10);

(1 x 5).

 

Week 6

Day 11 – Quiz over Chapter 18: (1 x 20), (1 x 10), (1 x 5).

 

Day 12 – Reading assignment – Measuring Strength, page 128; (1 x 20), (1 x 10), (1 x 5).

 

Week7

Day 13 – Strength Measurement Assignment Due Today: Students measure their strength using selected exercise they have performed for six weeks. Emphasize that safety is more important than the amount of weight lifted. One repetition maximum testing done properly should never result in injury. The greatest educational value of this assignment and the next one is that students feel the difference between muscular strength and muscular endurance. The form for this assignment is on page 135. This assignment is due at the end of the class meeting today and is worth 5 points. The points will be reduced one point for each day the assignment is late. Reading assignment – Measuring Muscular Endurance – page 130; Students may want to bring a calculator to the next class meeting.

 

Day 14 – Muscular Endurance Measurement Assignment Due Today: The form of this assignment is on page 137. This assignment is due at the end of class. The assignment is worth 5 points. The grade will be reduced one point for each day the assignment is late. The primary educational value of this assignment and the previous one is to clarify the difference between muscular strength and muscular endurance. Reading assignment- Writing Weight Training Goals, page 141 – 142; the Goal Setting assignment is due at the beginning of the next class meeting. The Goal Setting assignment is on page 143. The assignment is worth 5 points and the grade will be reduced one point each day it is late.

 

Week 8

Day 15 – Goal Setting Assignment Due Today; Reading assignment – Planning Your Personal Weight Training Program, Chapter 16; outside assignment -  Planning Your Personal Weight Training Program, page 151. This assignment is due at the beginning of the next class meeting. The assignment is worth 5 points and the grade will be reduced one point for each day it is late.

 

Day 16 – Planning Your Personal Weight Training Program Assignment Due Today; Students start their personal weight training program.

 

Week 9 – Week 15

Students follow their personal weight training program toward the goals they have set for themselves. The instructor should ensure safety, answer individual questions, and provide encouragement; this is a good time to refine personal programs and work more on nutrition. Additional exercises, techniques, and training programs may be introduced.

Strength Measurement assignment Day 20 and 27

Endurance measurement assignment Days 21 and 28

Final Comprehensive Written Exam!