Columbia College Department of Health and Human Performance

 

Instructor: Raelene Juarez

Phone: (209) 588-5183                                      

E-mail: juarezr@yosemite.cc.ca.us                    

Office: Oak Pavilion 11–B

H-HP 56A Weight Training I (Beginning) 1 Unit

H-HP 56B Weight Training II (Intermediate) 1 Unit

Office Hours: By Appointment

Spring 2005 Mon / Wed   11:20am-12:45pm

                                                                                                                                                                       

 

Course Description (56A – Beginning)

Instruction in use of weights and body building equipment with emphasis upon individual program development.

 

Course Objectives

A. GOAL: Each student should be able to utilize the weight training equipment in a safe and efficient manner.

OBJECTIVES: Upon completion of this course, each student should be able to:

1. Understand basic safety rules dealing with any heavy object.

2. Operate each piece of equipment safely according to its design.

 

B. GOAL: Each student should be able to understand the effects of weight training on the human body.

OBJECTIVES: Upon completion of this course, each student should be able to:

1. Determine the amount of resistance needed for improvement of muscular fitness.

2. Increase the level of muscular fitness as measured by: muscular hypertrophy, muscle strength, and muscle endurance.

 

C. GOAL: Each student should be able to plan a program of exercises that will best fit personal needs of physical fitness.

OBJECTIVES: Upon completion of this course, each student should be able to:

1. Determine goals that will produce an increase in physiological well being.

2. Understand basic principles of kinesiology as related to weight training techniques.

3. Demonstrate basic knowledge of muscle functions and names.

                                                                                                                                                                       

 

Course Description (56B – Intermediate)

Designed to help individuals accomplish a fine state of physical fitness through the use of "overload" equipment and progressive resistance exercises. Each person shall, with the counseling of the instructor, analyze particular needs and establish a program that will help accomplish these goals.

 

Course Objectives

A.  GOAL: Each student should be able to understand the effects of weight training on the human body.

OBJECTIVES: Upon completion of this course, each student should be able to:

1. Determine the amount of resistance needed for improvement of muscular fitness.

2. Increase the level of muscular fitness as measured by:  muscular hypertrophy, muscle strength, and muscle endurance.

 

B.  GOAL: Each student should be able to plan a program of exercises that will best fit personal needs of physical fitness.

OBJECTIVES: Upon completion of this course, each student should be able to:

1. Determine goals that will produce an increase in physiological well being.

2. Understand basic principles of kinesiology as related to weight training techniques.

3. Demonstrate basic knowledge of muscle functions and names.

 

C.  GOAL: Each student should be able to understand the physiological mechanisms of weight training as they apply to total life style.

OBJECTIVES: Upon completion of this course, each student should be able to:

1. Determine personal nutritional needs for activity levels.

2. Understand muscle structure and the mechanics of muscular contraction.

3. Describe the types of muscle fiber.

4. Understand the difference between anaerobic and aerobic fuel pathways.

5. Determine the muscle factors involved in sporting ability.

6. Describe the mechanical advantage of leverage actions.

                                                                                                                                                                       

 

Required Reading

·         Selected handouts on weight training

 

Recommended Reading

·         Weight Training for Life by James L. Hesson (Seventh Edition). Copyright 2005 by Wadsworth, a division of Thomson Learning, Inc. ISBN# 0-534-63702-7

                                                                                                                                                                       

 

Grading Standards

53A Grading Scale

53B Grading Scale

 

60

15

10

 15

Active Participation

Fitness Assessments

Workout Logs

Final

A

B

C

D

F

91-100

81-90

71-80

61-70

60 and below

A

B

C

D

F

93-100

85-92

77-84

69-76

68 and below

 

100

Total

 

 

                If you elect to take the class credit/no you must accumulate at least 71 points to receive credit.

                                                                                                                                                                       

 

Lockers

Columbia College lockers are available for your use during the semester. A lock from the Manzanita Bookstore is recommended. The long lockers are to be used during class time only – store your belongings in adjacent cubby during non-class time.

 

Recommended Attire

Proper attire is crucial for a safe and successful class.

·         T-shirts, shorts, sweatshirts, and/or sweats are all acceptable (avoid clothing with zippers)

·         Tennis shoes to support your feet are mandatory – no black soles or high platforms.

·         Limit your jewelry – earrings, necklaces, watches, rings, and bracelets are potential hazards.

·         If you have long hair, please keep it tied back.

·         Place backpacks, jackets, etc.  in a cubby or against the bleachers if you do not use a locker.

·         Please put free weights and other equipment back in their proper places.

                                                                                                                                                                       

 

Week 1

-         Orientation and Pre Fitness Assessment)

 

Week 2 – Week 8

-         Text Box: You can make-up 5 absences by attending other weight training, circuit cross training, or lifetime fitness classes (with permission of the instructor) and submitting a signed make-up slip to me. Other arrangements must have my prior approval. Lecture and Demonstration

-         Activity: Basic Weight Training / Muscles / Equipment

 

Week 8

-         Mid Fitness Assessment

 

Week 9 – Week 14

-         Lecture and Demonstration

-         Activity: Mid Fitness Assessment / Individualized Program

 

Week 15

-         Final and Post Fitness Assessment)

                                                                                                                                                                       

 

ü       If you are injured at any time during this class let the instructor know immediately.

ü       The H-HP Department and Columbia College are not responsible for any lost or stolen items.

ü       It is the student’s responsibility to withdraw or drop the class.