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Effective: Summer 2013
PHED 45AFOUNDATIONS OF STRENGTH & CONDITIONING1 Unit(s)

Advisory: Advisory: This course is included in the Strength Development family of activity courses.
Grade Type: Letter Grade, the student may select Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Students will acquire appropriate skills, strategies, terminology and etiquette in order that they may be able to incorporate strength and conditioning into their daily routine while working toward lifetime fitness.
  • Students will learn appropriate exercise program design, safe exercise technique, and the ways to assess physical improvement.
Description -
Provide an exercise program to develop the key components of health related physical fitness: cardiovascular/respiratory conditioning, muscular strength, muscular endurance, flexibility and body composition.

Course Objectives -
The student will be able to:
  1. Perform cardio/respiratory activities.
  2. Monitor exercise intensity using exercise heart rate and perceived
rate of exertion.
  • Perform exercises specific to individual muscle groups through
  • repetition.
  • Identify specific muscles involved in performing resistance
  • exercises.
  • Perform a variety of exercises to develop flexibility.
  • Perform movement activities to increase the level of body awareness.
  • Explain methods of measuring body composition.
  • Special Facilities and/or Equipment -
    Access to college weight room or fitness center

    Course Content (Body of knowledge) -
  • Warm-up Activities
  • A. Low intensity cardio/respiratory exercise
    B. Stretching
  • Cardio/Respiratory Conditioning such as:
  • A. Jogging/Walking
    B. Jump rope
    C. Step exercise
    1. Bench stepping
    2. Bleachers
    D. Cycling /Spinning
    E. Circuit training
    F. Other forms of aerobic group exercise
    III. Muscular Development
    A. Strength
    B. Endurance
  • Flexibility
  • Theory
  • A. Fitness testing (fitness level assessment)
    B. Heart rate
    1. Calculate exercise training zone
    2. Rate of perceived exertion
    C. Muscle identification
    D. Safety and injury prevention
    E. Body composition
    Methods of Evaluation -
    1. 1-2 page fitness evaluation
    2. Journal entries
    3. Performance exams
    4. Fitness assessment
    5. Exam/Quizzes
    Representative Text(s) -
    Ratamess, Nicholas A. ACSM's Foundations of Strength Training and Conditioning. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012. Print.

    Disciplines -
    Physical Education
     
    Method of Instruction -
    Lecture, Laboratory, Demonstration, Discussion & Cooperative Learning Exercises
     
    Lab Content -
    1. Warm-up Activities
    2. Cardio/Respiratory Conditioning such as:
    3. Muscular Development
    4. Flexibility
    5. Theory

     
    Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
    Optional reading and writing assignments as recommended by instructor