Weight Training I
Recommended Prerequisite: None
Grades Offered: 9-12
SDE Course Code: 3399
MNPS Course Code: PER3505
Course Description
This course is designed to teach students safe and effective techniques of weight training. The course offers an introduction in a variety of philosophies and strength development techniques. Programs will be developed to meet individual needs.
Course of Study
This course offers students the opportunity to participate in a variety of weight training activities designed to teach safe and effective methods of strength training. The benefits of weight training and its effects on the body will be introduced. Activities could include but are not limited to the following:
· Weight Training
o History
o Terminology
§ Anaerobic exercise
§ Barbell
§ Body composition
§ “DOMS”—delayed onset muscle soreness”
§ Dumbbell
§ Flexibility
§ FITT (frequency, intensity, time, type) principle
§ Isokinetic exercise
§ Isometic exercise
§ Isotonic exercise
§ Lactic acid
§ Muscular endurance
§ Muscular strength
§ Press
§ Progressive overload principle
§ Resistance
§ Repetitions
§ Set
§ Spotter
§ Weight lifting
§ Weight training
o Anatomy and physiology of the muscular and skeletal systems
§ Identify location and function of all major muscles and all bones in the human body
o General considerations
§ Frequency
§ Logical order of exercises (larger muscles to smaller muscles)
§ Beginning poundage
§ Rest and recovery
§ Sets and repetitions
o Benefits of weight training
o General techniques of all lifts
§ Warm-up
§ Breathing
§ Full-range
§ Spotting
o Safety practices
§ Proper use of weight training equipment
§ Proper warm up and cool down activities
§ Selecting proper poundage
§ Spotting
o Fundamental skills and techniques
§ Upper body (use only machines, dumbbells, exercise balls, resistance bands/tubes)
· Universal gym bench press
· Incline bench press machine
· Universal gym military press
· Universal gym lat pull
· Biceps curl machine
· Parallel-bar dip
· Dumbbells
o side lateral raise
o shoulder shrugs
o deltoid lifts
o biceps curls
o triceps extension
o frontal raises
o flies
o rows
· Abdominal crunches
· Pull-ups
· Push-ups
§ Lower body (use only machines, dumbbells, exercise balls, resistance bands/tubes)
· Leg press machine
· Universal gym leg (hamstring) curl
· Dumbbells
o Heel raises
o lunges
· Back hyperextension (back extensors and hamstrings)
· Leg (quadriceps) extension
o Develop, implement and assess a personal weight training program
Standards
Tennessee State Department of Education Standards
http://www.state.tn.us/education/ci/cipewellhiv/cipe9-12.html
Tennessee Association for Health, Physical Education, Recreation, and Dance
www.tahperd.us
American Association of Health, Physical Education, Recreation, and Dance
www.aahperd.org
Recommended and/or required sources:
. American Association of Health, Physical Education, Recreation, and Dance (www.aahperd.org)
. American College of Sports Medicine (www.acsm.org/)
. Baechle, T.R. & Earle, R.W. (2006). Weight training: Steps to success. (3rd ed.). Champaign, IL: Human Kinetics.
. Cooper Wellness (www.cooperwellness.com)
. Corbin, C. B. & Lindsey, R. (1997). Physical fitness with laboratories.
(9th ed.) Madison, WI: Brown & Benchmark Publishers.
. Delavier, F. (2003). Women’s strength training anatomy. Champaign, IL: Human Kinetics.
. Delavier, F. (2001). Strength training anatomy. Champaign, IL: Human Kinetics.
. Fitness Central (www.fitnesscentral.com)
. Fitness Link—The Health & Fitness Source (www.fitness.com)
. Fronske, H. (2005). Teaching cues for sport skills. (3rd ed.). San Francisco, CA: Pearson Benjamin Cummings.
. Gallagher-Mundy, C. (2004). Exercise ball for beginners. New York, New York: Harper Collins Publishers.
. Mood. D., Musker, F.F. & Rink, J.E. (1999). Sports and recreational
activities. (12th ed.) Boston: WCB McGraw Hill.
. National Association for Sport and Physical Education (www.aahperd.org/naspe-main.html)
. PE Central (www.pecentral.com)
. Tennessee Association for Health, Physical Education, Recreation, and Dance (www.tahperd.us)
. The Teacher’s Corner (www.theteacherscorner.net)