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ESS-101r Resistance Training

Course Description:
This is a semester-long course designed to improve muscular strength, endurance and flexibility through various forms of resistance training, and to give students an appreciation of the role regular physical activity plays in the quality of life.  Types of resistance utilized in this course may include resistance tubing, gravity, dumbbells, barbells, medicine balls, and other equipment designed specifically for the purpose of improving muscular strength and endurance.  Students will learn basic skeletal muscle anatomy, resistance exercises for major muscle groups, and flexibility exercises for major muscle groups.  Course topics also include evaluation of current fitness levels, and injury prevention specific to resistance training. 

  1. A.PROGRAM LEARNING OUTCOMES (PLOs)

The student will be able to:
Determine healthy lifestyles by describing the value of physical activity to a healthful lifestyle and participating in regular physical activity for at least one semester.
2.  Demonstrate professionalism, interpersonal skills, teamwork, leadership and          decision making skills.

 

B.        STUDENT LEARNING OUTCOMES (SLOs) – GENERAL:
The student will be able to:

1. Describe resistance training and demonstrate knowledge and competency in training skills, movement patterns and strategies needed to perform a variety of physical activities.

2. Achieve a level of physical fitness for health and performance while demonstrating knowledge of fitness concepts, principles, and strategies.
3. Demonstrate knowledge of psychological and sociological concepts,    physical activity.
4. Value physical training and its contribution in maintaining healthy lifestyle.

SLO

PLO 1

PLO 2

1

ID

I

2

IDM

ID

3

ID

ID

4

ID

IDM

I = Introduced
D = Demonstrated
M = Mastered

C.        STUDENT LEARNING OUTCOMES (SLOs):  SPECIFIC
The student will be able to: 

General SLO 1.  Describe resistance training and demonstrate  knowledge and competency in training skills, movement patterns and strategies needed to perform a variety of physical activities.
  1.                        Student Learning Outcomes
  2.  

Assessment Strategies

1.1 Explain and apply biomechanical principles of 1st, 2nd, & 3rd class levers specific to a variety of lifting
techniques.

Test items

1.2 Observe and analyze the techniques of another while lifting and write an analysis of the performance. 

Practicum with rubrics

1.3 Demonstrate proper spotting techniques for all lifts and exercises which require spotting.

Practicum with rubrics

1.4 Observe and analyze the techniques of another performing a plyometric exercise
and write-up an analysis of the performance. 

Practicum with rubrics

 

1.5 Measure and assess multiple performances of another in the following areas: balance, reaction time, agility, coordination, power, and speed.

Pre-post physical fitness testing
Separate manual for performance target
as rubrics

General SLO 2.  Achieve a level of physical fitness  for health and performance while demonstrating knowledge of fitness concepts, principles, and strategies. 

  1.                        Student Learning Outcomes
  2.  

Assessment Strategies

2.1 Establish a set of personal physical fitness goals utilizing the principles of training and create a strength-training and conditioning program.

Test items

2.2 Identify the prime mover muscles, antagonistic muscles, and stabilizer muscles for each of the major weight training exercises.

Test items

2.3 Measure and assess multiple performances of another in the following areas:  muscular
strength, muscular endurance, cardiorespiratory endurance, and flexibility.

Practicum with rubrics

2.4 Explain that biomechanics, muscle size, gender, age, training experience, training technique,
specificity, and muscle stretch affect strength performance.

Test items

2.5 Demonstrate and explain the techniques and concepts of three different types of weight
training programs.

Practicum with rubrics

 

General SLO 3. Demonstrate knowledge of psychological, sociological concepts and physical activity.

  1.                        Student Learning Outcomes
  2.  

Assessment Strategies

3.1 Display safe and responsible behavior while training.

Practicum with rubrics

3.2 Describe the role of motivation in physical activity.

Test items

3.3 Describe how the perception of effort and quality is a personal assessment and the role it plays in achieving fitness goals. 

Practicum with rubrics

3.4 Develop personal goals to improve performance in weight training and fitness.

Practicum with rubrics

               
General SLO 4. Value physical training and its contribution in maintaining healthy lifestyle.

  1.                        Student Learning Outcomes
  2.  

Assessment Strategies

4.1.Exhibit the values of sportsmanship and apply the rules of the game in coaching and officiating a mini-            tournament competition.

Practicum with rubrics

4.2.Participate actively in a mini-tournament by administering sport tournament draws as learning experience.

Practicum-tournament competition
Coaching and officiating

4.3.Demonstrate proper techniques in coaching and make accurate judgment as a referee during the game.

Practicum with rubrics
Coaching and officiating

D.        COURSE CONTENT
1. Introduction to Resistance Training: Five Factors of Physical Fitness
2. Exercise Logs/Exercises for the Pectoralis, Deltoids & Triceps
3. Exercises for the Latissimus Dorsi, Rhomboids, Trapezius, Biceps and forearms/review
4. Instability/Exercises for the quadriceps, hamstrings, gluteus maximum, gluteus minimus, gluteus medius and gastrocnemius/Review
5. Exercises for the quadriceps, hamstrings, gluteus maximum, gluteus minimus, gluteus medius and gastrocnemius/Review
6. Isometric/Exercises for the Core (Gluteus, abdominals, erector spinae)
7. Exercises for the rotator cuff, wrist flexors/extensors & anterior tibialis
8. Full body workout/benefits of strength training
9. Full body workout/benefits of regular physical activity
10. Full body workout/benefits of regular physical activity
11. Training effect, overload
12  Fitness assessments – post-tests

 

E.        METHODS OF INSTRUCTION
Demonstration, participation in mini-tournament, lecture, individual assignments, film showing.

 

F.         Required Text(s) and COURSE Materials
Exercise towel, appropriate attire (loose-fitting, comfortable clothing that allows a full range of motion around all of the joints of the body), and a wire-bound notebook.

 

 

G.        REFERENCE MATERIALS

PA: Lippincott, Williams and Wilkins 2000. American College of Sports Medicine.  ACSM’s Guidelines for Exercise Testing and Prescription, 6th Edition.  Philadelphia.( or most recent edition)

PA: Lippincott, Williams and Wilkins 2000. American College of Sports Medicine.  ACSM’s Guidelines for Exercise Testing and Prescription, 6th Edition.  Philadelphia,

Baechle and Earle, eds. National strength & conditioning association: essentials of strength training and conditioning-2nd Edition. Champaign, IL: Human Kinetics 2000.(or most recent edition)
Carpinelli, Otto & Winett.  “A critical analysis of the ACSM position stand on resistance training:  Insufficient evidence to support recommended training protocols,” Journal of Exercise Physiology online, 2004.(or most recent edition)
Katzmarzyk and Craig. “Musculoskeletal fitness and risk of mortality.”  Medicine and Science in Sports and Exercise 34(5), 2002.(or most recent edition)
Sharkey, Brian J. Fitness & Health: 5th Edition.  Champaign, IL: Human Kinetics 2001.  (or most recent edition)

H. INSTRUCTIONAL COSTS:
None  

I. EVALUATION
None

J. CREDIT BY EXAMINATION
            None

 

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