1. Identify basic musculo-skeletal anatomy.
2. Demonstrate proper form and technique in use of weight training equipment.
3. Explain the use of specific muscle groups in relation to various weight training exercises.
4. Construct a personalized periodized training plan.
5. Create short and long term fitness goals.
6. Assess personal fitness level.
7. Explain proper safety considerations in training.
8. List and describe the principles of periodized training.
9. Implement and perform a periodized weight training program
I. Basic musculo-skeletal anatomy
II. General weight training principles
A. Orientation to equipment
2. Free weights
B. Safety considerations for weight training exercises
C. Technique, form, proprioception, and kinesthetic awareness
III. Exercise order and arrangement
A. Large vs. small muscle groups
B. Single joint vs. multi-joint exercises
IV. Types of muscular contraction
V. Fitness assessment
VI. Periodized Program Development (training plan)
A. Exercise selection
B. Linear, reverse linear, and non-linear (undulating)
C. Macrocyles, mesocycles, and microcycles.
D. Weight, sets, repetitions, intensity, tempo (training volume/load)
E. Rest periods
VII. Adaptations of periodized training
C. Strength endurance
E. Maximal strength
VIII. Program design based on goals
A. Body fat reduction
B. Increasing lean body mass (muscle)
C. Sport specific performance
IX. Specific Adaptions to Imposed Demands (SAID Principle)
X. Appropriate modifications and progressions based on fitness level
I. Cardiovascular Fitness
A. Heart rate
1. Resting heart rate
2. Maximum heart rate
3. Target heart rate
B. Rate of perceived exertion- beginning level 3-5 on a 0-10 scale
II. Core Training
III. Basic nutritional concepts
A. Healthy Eating
B. Pre and post workout meals
C. Critical evaluation of diets and supplements
|Writing: Assessment tools that demonstrate writing skill and/or require students to select, organize and explain ideas in writing.||Writing
5 - 25%
|Short term and long term goals, critique of diet or supplements||
|Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.||Problem Solving
5 - 25%
|Target Heart Rate Calculation, Periodized Weight Training Program Design||
|Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.||Skill Demonstrations
5 - 25%
|Skill performance exam||
|Exams: All forms of formal testing, other than skill performance exams.||Exams
15 - 30%
|Multiple choice, True/false||
|Other: Includes any assessment tools that do not logically fit into the above categories.||Other Category
40 - 60%
|Participation and attendance||
Instructor prepared materials
Periodization Training for Sports, 2nd Edition. Bompa and Hafl. Human Kinetics: 2009 (Classic)