Rio Hondo CollegePE 126:

Principles of Strength and Conditioning Fall 2009

Class Syllabus

Instructor: Jodi SenkTexts: Required--NSCA’s Essentials of Strength and Conditioning—Third Edition, Thomas Baechle and Roger Earle

Optional- Designing Resistance Training Programs—3rd Edition, Steven Fleck and William

Kraemer; Strength Training Anatomy, Frederic DelavierPhone: (562) 463-7430E-mail: jsenk@riohondo.eduOffice Hours: M-Th as posted in fitness center or by arrangement

Objectives: To include the necessary information needed for those who intend to teach strength and conditioning. The course covers anatomy and physiology, basic resistance training principles, weight lifting techniques, speed, power, and agility training, training sequences ad exercise programming, available equipment, and safety factors, including contraindications.

Student Learning Objective: For students to be able to design a two-week strength and conditioning program, which includes components of strength training, cardiovascular conditioning, and nutritional recommendations. Students will also be able to demonstrate proper technique and understanding of resistance training principles.

Grading procedure:

A= 900-1000 pointsB= 800-899 pointsC= 700-799 pointsD= 600-699 pointsF= less than 600 points

***Please note: If you miss two classes or more, you will FAIL the course automatically. No exceptions!!! ***

The class consists of the following: Anatomy quiz 100 points3 Quizzes 100 points eachFinal Exam 100 pointsFinal exercise program 100 pointsAttendance and Participation 200 pointsPersonal Exercise Program 100 pointsSupplement project 100 points

Total possible points 1000 points

Quizzes will primarily consist of multiple choice questions, while the final will combine multiple choice questions with a program design for a specific case.

Any student with a disability, who believes that he/she may need accommodations in this class, is encouraged to contact the Disabled Student Program and Services office as soon as possible to ensure that such accommodations are implemented in a timely manner. The office is located in room S205 and the telephone number is (562) 908-3420Course Outline for Principles of Strength and Conditioning:

Week Date Lectures Laboratory/Video Tests1

Concepts and

Applications of Exercise

Science

Aug. 26

Introduction, review course syllabus, grading, Ch. 1 & 4Review Anatomy

Tour facilities:Weight room and Fitness centerVideo: Muscular System

2Concepts

and Applications of Exercise

Science

Sept. 2

Ch. 2-4Review for quiz#1

Fitness Center intro to machines, usage, technique, and circuit trainingVideo: Fitness & Conditioning

Anatomy quiz

3Adaptations

and Age-related

Implications

Sept. 9

Ch. 5-7Review for quiz#2

Weight room: Overview of safety, usage, techniques/formVideo: Strength Training for Performance Enhancement

Quiz #1:Ch. 1-4

4Testing and Evaluation

Sept. 16

Ch. 11 & 12Review for quiz#3

Administration of strength tests: 1 RM, grip strength, muscle endurance, core exercises

Quiz #2:Ch. 5-7

5Exercise

Techniques

Sept. 23

Ch. 13 & 14 Weight room techniques, Olympic lifts, stretchingVideo: Properly executing Olympic lifts

6Exercise

Prescription

Sept. 30

Ch. 15 & 18Review for quiz #4

Developing personal exercise programsVideo: Designing Personal Exercise Programs

Quiz #3: Ch. 11-14

7Periodizatio

Oct. 7

Ch. 19Review for Final

Speed and Agility: Testing and training

Personal Exercise

n Video: Drills for speed, Agility, and quickness (Brown)Video: Plyometrics

Programs Due

8 Oct. 14

FINAL EXAM FINAL

Project 1

Supplement Project

Due Sept. 23rd

1) Choose a popular supplement, advertised in a magazine or nutrition store.

2) Tell us the cost for the product and how long it takes to work.

3) Review the claims the product makes (lose weight, bigger muscles, run faster, etc.)

4) Research the ingredients in the product—do they provide such results?

5) Is the product safe? Would you use the product? Why or why not?

1-2 pages typed + presentation to class

Project 2

Personal Exercise Program OutlineDue: October 7th—must be typed and include an organized program

outline/table

I. Explain what your goals are in relation to developing your program (i.e. strength, endurance, weight loss, weight gain, increased size, toning, appearance, decreased body fat, sport performance, injury prevention, and/or rehabilitation).

II. List all the exercise you will use to strengthen the major muscles of the body.

III. List the appropriate amount of resistance to be used for each exercise.

IV. List the number of sets of repetitions for each exercise.

V. List your target heart rate and how you plan to incorporate cardiovascular conditioning as part of your program.

VI. Discuss how you plan to utilize the concept of progressive resistance training. When will you make the changes? What will you change? Why is this important?

VII. Include how you will incorporate other exercises, such as core strengthening and flexibility. Why is this important?

VIII. Devise a two week training plan.

IX. Discuss the importance of a proper nutritional program to provide optimal benefits to your workout program.

X. The project is mandatory to receive a “C” or better in the class. If you do not turn in the project, you will receive or “D” or less, which means you will have to re-take the class in order to receive a Fitness Specialist Certificate.

Class policies:

This class prepares you for real-world experiences and requirements. Please adhere to the following:

1) Punctuality: You must arrive on time in order to receive attendance and participation points for the class. No points earned after roll is taken (Trainers must be on time). Also, if you leave before class is dismissed, you will also lose all the points for that class (clients won’t pay unless they get their full session).

2) Only water is allowed in all classroom areas. However, please bring a snack to have on the class break. The classes require your attention as well as ability to participate in activities and it is not advisable to not eat or wait until the end of class.

3) No make-up exams. Prior notice must be given if student cannot attend due to illness or tragedy (yes, I require documentation). Quizzes will be given at the start of class after roll is taken (approximately 6:05pm) and will take 30-50 minutes. Lectures will commence immediately after or by 7:00pm.

4) Please plan to participate in class discussions. We are preparing you to work with people and to be able to share your knowledge and address concerns.

5) No Cell phones allowed in class at any time! Turn them off or put them on silent—and no texting either. I will ask you to leave the class if it is interrupted. You will also be the subject to the “pizza rule”—you will buy the class dinner the next week to compensate them for your interruption. Yes, I’m serious, and yes, it has been done.

6) If you need to use the restroom prior to a break, please do your best to minimize the disturbance to other students. We will try to take beaks every hour, and also save the

activity and labs for the end of the class. If the breaks are being abused, I will not permit leaving until the official class break. If you have a medical condition that requires you to leave more often than the schedule breaks, I will require documentation.

7) Dress to participate in activity and weight training. This is a hands-on class in addition to lecture. All students must wear a regular t-shirt (no cut-off sleeves, tank tops, or “baby dolls”), shorts or sweat pants, and appropriate footwear. Please ask if you are unsure what is acceptable.

8) If you have injuries or problems that would prevent you from participating in the labs, please let me know. This is not a “get-in –shape” class, but it is hands-on and you are expected to be able to perform/demonstrate all the exercises to show your knowledge on technique.