STANDARD COMPETENCIES:

 

 I.      These outcomes do not necessarily reflect the exact sequence or full scope of the course material.

         A.      Explain the benefits of weight training.

         B.      Review the principles of weight training.

         C.      Determine weight training goals to improve physical fitness.

         D.      Discuss the structure of a weight training program.

         E.      Practice weight training exercises and techniques using machines and/or free-weights.

         F.      Identify muscles used for various weight training exercises.

         G.      Use correct lifting and spotting techniques.

         H.      Employ an individualize weight training program.

         I.      Recognize the relationship between weight training, sports and lifetime fitness.

 TOPICAL OUTLINE:

 

 I.      Benefits of weight training.

         A.      Muscle strength and endurance.

         B.      Body image.

         C.      Sports performance.

         D.      Changes in body composition.

 II.     Principles of weight training.

         A.      Machine vs. free-weight exercises.

         B.      Developing strength, power and muscle endurance.

 III.    Weight training goals.

         A.      Determining weight training goals.

         B.      Needs assessment.

         C.      Sport related.

 IV.     Weight training variables.

         A.      Training sessions.

         B.      Order of exercises

         C.      Load.

         D.      Sets.

         E.      Repetitions.

         F.      Rest times.

         G.      Progression.

 V.      Weight training techniques.

         A.      Lifting techniques.

         B.      Breathing techniques.

         C.      Exercise movements.

         D.      Proper grips.

 VI.     Muscle Identification.

         A.      Muscles used for various weight training exercises.

 VII.    Safety techniques

         A.      Correct lifting techniques

         B.      Safety devices

         C.      Correct breathing and gripping techniques

 VIII.   Weight training programs.

         A.      Individualized weight training programs based on goals and needs.

 IX.     Weight training, sports and lifetime fitness.

         A.      Specificity of weight training

         B.      Sports performances.

         C.      Enhanced self-image and productivity.