EXER 114 - Physical Cond & Strength Train

1. Differentiate between different modes of exercise and outline the major functional properties of muscle contraction, including the length-tension and force-velocity relationships
2. Identify muscle groups affected by common fitness center machines and chart out common exercises for strengthening major muscle groups
3. Differentiate between program variables for specific training outcomes
4. Recognize the signs of overtraining vs overreaching and describe techniques for overcoming strength plateaus.
5. Identify and describe the major components of a balanced and effective exercise program.
6. Outline markers for conditioning improvements, in cardiovascular, muscular, and flexibility components of fitness.
7. Explore general and specific conditioning exercises as well as performance enhancement techniques.
8. Evaluate various exercise progression levels to modify or advance specific exercises.
9. Analyze the principles of sports training, including FITT (frequency-intensity-time -type), overload, specificity, rest, and reversibility.
10. Define related terms hypertrophy, atrophy, and hyperplasia.
11. Understand and utilize SMART Goal Setting principles in a personal exercise program design.

MAJOR LAB COURSE LEARNING OBJECTIVES:

1. Demonstrate and explain the importance of stretching, warm-up, and cool-down routines, and develop stretching and flexibility routines
2. Identify and demonstrate proficiency utilizing various muscular strength & endurance modes including free weights, machine-based, body-weight resistance, suspension, or other modes for each major muscle group.
3. Identify and demonstrate proficiency utilizing a variety of cardiovascular modes including TM, Elliptical, NuStep, Recumbent bike, upright bike, stair stepper, arc trainer, track walk & run, or other modes to improve cardiovascular capacity.
4. Perform, measure, and evaluate general group field assessment techniques (BMI, 1.5-mile run, 1-mile walk, 1RM, shuttle run, and vertical jump) to assess personal fitness levels.
5. Create a personal workout program based upon standard field assessment results utilizing all components of a balanced fitness program to meet exercise goals.
6. Implement a personal exercise program and apply the five principles of fitness throughout the duration of the course to reach your fitness goals.
7. Practice and perform various strength and flexibility exercises utilizing standard fitness center equipment

• 5 Principles of fitness
• Exercises for major muscle groups
• Operation of common cardiovascular and resistance training equipment and machines
• Weight Room Etiquette
• Barriers to training program compliance
• Fitness self-assessment techniques for goal setting
• FITT Principles
• Safety guidelines
• Fitness-related injuries
• Overtraining vs Overreaching

 
Course Addendum - Syllabus (Click to expand)