SRJC Course Outlines

9/21/2019 2:28:07 PMKFIT 12.1 Course Outline as of Fall 2016

Changed Course
CATALOG INFORMATION

Discipline and Nbr:  KFIT 12.1Title:  POWER LIFTING  
Full Title:  Power Lifting
Last Reviewed:4/23/2013

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:
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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: Untitled document
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:TransferableEffective:Fall 2013Inactive:
 
UC Transfer:TransferableEffective:Fall 2013Inactive:
 
C-ID:

Certificate/Major Applicable: Both Certificate and Major Applicable



COURSE CONTENT

Student Learning Outcomes:
Upon completion of the course, students will be able to:
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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: Untitled document
Upon completion of the course, students will 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
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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 Abominus
       2. External and Internal Obliques
       3. Transverse Abdominus
IV. Basic spotting techniques
V.  Basic nutritional concepts in relation to a power lifting program.
     1. Pre workout meal
     2. Post workout meal
VI. Proper progression of technique for various power and Olympic lifts
     1. Foundational
     2. Experienced
     3. Advanced
VII. Developing a power lifting program.
     1. Program design
     2. Rest periods
     3. Power periodization
VIII. Optional training
    A. Power cleans
    B. Hip Sled
    C. Sprint drills
    D. Plyometric training
    E. Spring and jump training

Assignments:
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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. Exams and quizzes (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%
Exams and Quizzes Multiple choice, True/False
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:
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Instructor prepared materials
 
Power Lifting, Austin and Mann. Human Kinetics: 2012

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