9/1/2024 5:29:21 AM |
| Changed Course |
CATALOG INFORMATION
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Discipline and Nbr:
KFIT 12.1 | Title:
POWER LIFTING |
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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 |
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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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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:
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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.
(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. 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:
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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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