Strength Training Guide

Resistance - the amount of force on working muscles

Overload - working harder than your body or system is used to.

Regularity - how often you exercise (3 x/week minimum)

Repetitions - the amount of times you perform an exercise (reps)

Sets - the number of times you do a series of repetitions

Maximum - the most you can life once (max)

Anaerobic - exercise at a level where your body can not supply enough oxygen to sustain the activity

Aerobic - exercise at a level where enough oxygen is supplied to continue the activity

Positive Work - the actual lifting of the weight

Negative Work - the lowering aspect of the lift

Atrophy - a decrease in muscle size

Hypertrophy - an increase in muscle size

Cardio-Vascular System - heart, lungs and blood

Range of Motion - complete movement of the muscle or joint: flexion, extension, abduction, and adduction

STRENGTH TRAINING AND CONDITIONING STUDENT EXPECTATIONS:

COURSE OBJECTIVE: TO INCREASE THE STRENGTH AND CARDIO-VASCULAR CONDITION OF EVERY STUDENT WHILE GAINING AND UNDERSTANDING OF PROPER AND SAFE WEIGHT TRAINING PRINCIPLES AND TECHNIQUES.

COURSE REQUIREMENT: A OR B IN FITNESS PLUS TEACHER RECOMMENDATION. THIS CLASS IF FOR HIGHLY MOTIVATED STUDENTS WHO WILL WORK HARD DAILY

STUDENT EXPECTATIONS:

1. SUIT UP EVERY DAY AND PARTICIPATE TO THE BEST OF THEIR ABILITIES.

2. WORK HARD ON IMPROVING THEIR PHYSICAL CONDITION.

3. LEARN PROPER WEIGHT TRAINING TECHNIQUES AND PRINCIPLES.

4. EXERCISE SAFELY AND CORRECTLY AT ALL TIMES.

WEEKLY CALENDAR:

MONDAY/WEDNESDAY/FRIDAY: LIFTING DAYS

TUESDAY/THURSDAY: CARDIOVASCULAR CONDITIONING DAYS

CLASSROOM AND LOCKER ROOM BEHAVIOR

1. ALL STUDENTS SHOULD BE ON TIME.

2. ALL STUDENTS WILL WAIT QUIETLY IN THE LOCKER ROOM UNTIL DISMISSED BY YOUR INSTRUCTOR.

3. TARDINESS AND INAPPROPRIATE BEHAVIOR WILL RESULT IN A DEDUCTION OF PARTICIPATION PAGE.

GRADING PROCEDURES:

1. PARTICIPATION: (90%) PERFORM ALL DAILY ACTIVITIES WITH A POSITIVE ATTITUDE.

2. WRITTEN TESTS: (10%) OF TOTAL GRADE