11/6/2024 6:08:01 AM |
| Changed Course |
CATALOG INFORMATION
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Discipline and Nbr:
KFIT 11.1 | Title:
PERIODIZED WEIGHT TRAIN |
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Full Title:
Periodized Weight Training |
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 |
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| 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:
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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:
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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: | | |
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CSU GE: | Transfer Area | | Effective: | Inactive: |
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IGETC: | Transfer Area | | Effective: | Inactive: |
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CSU Transfer: | Transferable | Effective: | Fall 2013 | Inactive: | |
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UC Transfer: | Transferable | Effective: | Fall 2013 | Inactive: | |
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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:
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1. Create, implement and perform a periodized training plan based on personal goals and fitness
level.
Objectives:
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At the conclusion of this course, the student should be able to:
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
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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:
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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. Short term and long term goal setting
2. Development of a periodized weight training program
3. Fitness assessments
4. Exam(s) or quiz(zes) (1 - 3)
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% |
Exam(s) or quiz(zes) | |
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:
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Instructor prepared materials
Periodization Training for Sports. 3rd ed. Human Kinetics. Human Kinetics. 2015 (classic)
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