11/21/2024 2:30:07 AM	KFIT 12.1 Course Outline as of Fall 2021	Changed Course
CATALOG INFORMATION
Discipline and Nbr:  KFIT 12.1	Title:  POWER LIFTING
Full Title:  Power Lifting
Last Reviewed:3/9/2020

Units		Course Hours per Week			Nbr of Weeks	Course Hours Total
Maximum	1.50	Lecture Scheduled	0		17.5 max.	Lecture Scheduled	0
Minimum	1.50	Lab Scheduled	3.00		6 min.	Lab Scheduled	52.50
		Contact DHR	0			Contact DHR	0
		Contact Total	3.00			Contact Total	52.50
		Non-contact DHR	0			Non-contact DHR Total	0

Total Out of Class Hours:  26.25

Total Student Learning Hours: 78.75

Title 5 Category:  AA Degree Applicable
Grading:  Grade or P/NP
Repeatability:  00 - Two Repeats if Grade was D, F, NC, or NP
Also Listed As: 
Formerly: 

Catalog Description:

This class is designed to provide an opportunity to power train. Students will develop an understanding of power lifting and how to implement it into a fitness plan. Power lifting is a system of heavy resistance and low repetition exercise that builds power in large muscle groups.

Prerequisites/Corequisites:

Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description:

This class is designed to provide an opportunity to power train. Students will develop an understanding of power lifting and how to implement it into a fitness plan. Power lifting is a system of heavy resistance and low repetition exercise that builds power in large muscle groups.

(Grade or P/NP)
Prerequisites:
Recommended:
Limits on Enrollment:
Transfer Credit:CSU;UC.
Repeatability:00 - Two Repeats if Grade was D, F, NC, or NP

ARTICULATION, MAJOR, and CERTIFICATION INFORMATION

Associate Degree:		Effective:		Inactive:
Area:
CSU GE:	Transfer Area			Effective:	Inactive:
IGETC:	Transfer Area			Effective:	Inactive:
CSU Transfer:	Transferable	Effective:	Fall 2013	Inactive:
UC Transfer:	Transferable	Effective:	Fall 2013	Inactive:
C-ID:

Certificate/Major Applicable: Both Certificate and Major Applicable

COURSE CONTENT

Student Learning Outcomes:
At the conclusion of this course, the student should be able to:

1. Demonstrate proper power lifting techniques to safely and successfully engage in power

    lifting activities            

2. Create and implement a progressive training program for power lifting

 

Objectives:

At the conclusion of this course, the student should be able to:

1. Demonstrate proper skills/techniques and safety of power lifting

2. Identify muscle groups and explain their relationship to the various lifts

3. Explain and identify important warm up and stretching exercises for power lifting

4. Incorporate basic nutrition into power lifting

5. Developed a personalized power lifting program based on personal levels of fitness and goals

Topics and Scope

I.  Basic Muscular-Skeletal Anatomy of Major Muscle Groups

II. General Power Lifting Principles

    A. Technique and form including

         1. Squat

         2. Deadlift

         3. Bench Press      

    B. Safety

    C. Warm up/stretching for power lifting

    D. Care and use of equipment

    E. Physiology and principles of training of strength, speed, and power

III. Muscle Groups

    A. Legs

         1. Quadriceps

         2. Hamstrings

         3. Gluteals

         4. Gastrocnemius

    B. Chest

         1. Pectoralis Major

         2. Pectoralis Minor

     C. Shoulders

         1. Deltoids

         2. Rotator Cuff

    D. Back

         1. Trapezius

         2. Latissimus Dorsi

         3. Rhomboids

         4. Erector Spinae

    E. Core

         1. Rectus Abdominus

         2. External and Internal Obliques

         3. Transverse Abdominus

IV. Basic Spotting Techniques

V.  Basic Nutritional Concepts in Relation to a Power Lifting Program

    A. Pre workout meal

    B. Post workout meal

VI. Proper Progression of Technique for Various Power and Olympic Lifts

    A. Foundational

    B. Experienced

    C. Advanced

VII. Developing a Power Lifting Program

    A. Program design

    B. Rest periods

    C. Power periodization

VIII. Optional Training

    A. Power cleans

    B. Hip Sled

    C. Sprint drills

    D. Plyometric training

    E. Spring and jump training

Assignments:

Students are expected to spend an additional one and one-half hours per week outside of class completing one or more of the following assignments:

 

1. Power lifting workouts

2. Development of personalized power lifting program

3. Identify personal power lifting goals

4. Demonstrate proper spotting technique

5. Written personal fitness assessment and progression tracking

6. Exam(s) and quiz(zes) (1-3)

Methods of Evaluation/Basis of Grade.

Writing: Assessment tools that demonstrate writing skill and/or require students to select, organize and explain ideas in writing.		Writing 5 - 10%
Written assessment and progression tracking
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.		Problem Solving 5 - 10%
Power lifting program design
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.		Skill Demonstrations 10 - 25%
Performance of power lifting exercises
Exams: All forms of formal testing, other than skill performance exams.		Exams 15 - 20%
Exam(s) and quiz(zes)
Other: Includes any assessment tools that do not logically fit into the above categories.		Other Category 40 - 60%
Attendance and participation in class, the completion of out of class workouts, and the development of as personalized power lifting program

Representative Textbooks and Materials:

Instructor prepared materials

 

Powerlifting. Austin, Dan and Mann, Bryan. Human Kinetics. 2012 (classic)

Print PDF