STANDARD COMPETENCIES:

 

 I.      Review the benefits of weight training.

         A.      Discuss the proper exercise clothing and supports.

         B.      Demonstrate proper care and use of weight training equipment.

         C.      Practice weight lifting technique using a variety of exercise machines and\or free-weights.

         D.      Employ safety and apply correct spotting techniques.

         E.      Explain basic muscular structure, joint structure and development, and muscle soreness and development.

         F.      Determine goals and areas of interest in designing a program.

         G.      Design an individualized weight training program.

         H.      Recognize the relationship between weight training and participation in sports and leisure time activities.

         I.      Practice multi-joint and single joint weight training exercises for all major muscle groups of the body.

         J.      Examine the role nutrition has with weight training, energy balance, and body composition.

 TOPICAL OUTLINE:

 

 I.      Basic weight training

         A.      Resistance training

         B.      Medical clearance

         C.      Proper clothing and supports

 II.     Various types of weight lifting equipment

         A.      Isometric vs. isotonic exercise

         B.      Machine vs. free-weight

 III.    Safety and correct spotting techniques

         A.      Correct spotting techniques

         B.      Lifting techniques

         C.      Safety devices

         D.      Correct breathing and gripping techniques

 IV.     Weight training and the body

         A.      Various muscles

         B.      Basic muscular structure

         C.      Joint structure and development

         D.      Specific training exercises

         E.      Muscle soreness and development

 V.      Weight training variables for program design

         A.      Overload principle

         B.      Specificity and progression of training

         C.      Differences in resistance training

         D.      Number of training sessions

 VI.     Weight training and participation in sports and leisure time activities

 VII.    Total body by weight training

         A.      Exercise upper body

         B.      Exercise lower body

         C.      Exercise to develop flexibility

 VIII.   Weight training and nutrition

         A.      Healthy diet plan

         B.      Energy requirements

         C.      Nutrition needs

         D.      Supplements and fad diets