SRJC Course Outlines

9/15/2019 8:09:06 PMKFIT 11.1 Course Outline as of Fall 2016

Changed Course
CATALOG INFORMATION

Discipline and Nbr:  KFIT 11.1Title:  PERIODIZED WEIGHT TRAIN  
Full Title:  Periodized Weight Training
Last Reviewed:11/4/2013

UnitsCourse Hours per Week Nbr of WeeksCourse Hours Total
Maximum1.50Lecture Scheduled017.5 max.Lecture Scheduled0
Minimum1.50Lab Scheduled3.006 min.Lab Scheduled52.50
 Contact DHR0 Contact DHR0
 Contact Total3.00 Contact Total52.50
 
 Non-contact DHR0 Non-contact DHR Total0

 Total Out of Class Hours:  26.25Total 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:
Untitled document
Periodization is a systematic, progressive weight training program that involves cycling through different phases of training in a planned time frame for optimal levels of adaptation and to prevent overtraining. Programs are designed based on intensity, volume, exercise order, rest periods, and workout frequency. Fitness assessments along with short term and long term goals will be developed to create and implement an appropriate training plan.

Prerequisites/Corequisites:


Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description: Untitled document
Periodization is a systematic, progressive weight training program that involves cycling through different phases of training in a planned time frame for optimal levels of adaptation and to prevent overtraining. Programs are designed based on intensity, volume, exercise order, rest periods, and workout frequency. Fitness assessments along with short term and long term goals will be developed to create and implement an appropriate training plan.
(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:TransferableEffective:Fall 2013Inactive:
 
UC Transfer:TransferableEffective:Fall 2013Inactive:
 
C-ID:

Certificate/Major Applicable: Major Applicable Course



COURSE CONTENT

Student Learning Outcomes:
Upon completion of the course, students will be able to:
Untitled document
1. Create,  implement and perform a periodized training plan based on personal goals and fitness level.
 

Objectives: Untitled document
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

Topics and Scope
Untitled document
I.    Basic musculo-skeletal anatomy
II.   General weight training principles
     A. Orientation to equipment
          1.  Machines
          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
     A. Concentric
     B. Eccentric
     C. Isometric
     D. Isotonic
V. Fitness assessment
      A.  Baseline
      B.  Post-test
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
     A. Endurance
     B. Stability
     C. Strength endurance
     D. Hypertrophy
     E. Maximal strength
     F. Power
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
 
Optional Topics:
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

Assignments:
Untitled document
1. Short term and long term goal setting
2. Development of a periodized weight training program
3. Fitness assessments
4. 1-3 exams or quizzes
5. Performance exams
6. Target heart rate calculation
7. Critique of diet or supplement

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 - 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


Representative Textbooks and Materials:
Untitled document
Instructor prepared materials
Periodization Training for Sports, 2nd Edition. Bompa and Hafl. Human Kinetics: 2009 (Classic)

Print PDF