Weight Training III
Recommended Prerequisite: Weight Training I and II
Grades Offered: 9-12
Credit: ½
SDE Course Code: 3399
MNPS Course Code: PER3507
Course Description
This advanced course is designed to expand upon the information and techniques learned in Weight Training I and Weight Training II. The focus of the course will be on advanced upper and lower body strength and endurance training. Programs will be developed to meet individual needs.
Course of Study
This course offers students the opportunity to participate in a variety of weight training activities designed to teach safe and effective methods of strength training. The benefits of weight training and its effects on the body continue to be emphasized. Activities could include but are not limited to the following:
· Weight Training
o Anatomy and physiology of the muscular and skeletal systems
§ Understand how the muscles respond to the progressive overload principle
o General techniques of all lifts
§ Warm-up
§ Breathing
§ Full-range
§ Spotting
o Safety practices
§ Proper use of weight training equipment
§ Proper warm up and cool down activities
§ Selecting proper poundage
§ Spotting
o Advanced skills and techniques (machines, free weights, dumbbells)
§ Upper body
· Free weight bench press
· Universal gym bench press
· Incline bench press
· Free weight military press
· Universal military press
· Universal gym lat pull
· Free weight bent rowing
· Free weight overhead press
· Free weight arm (biceps) curl
· Parallel-bar dip
· Side lateral raise
· Abdominal crunches
· Pull ups
· Shoulder shrug
§ Lower body (machines, free weights, dumbbells)
· Free weight parallel squat
· 45-degree leg sled
· Universal gym leg (hamstring) curl
· Free weight heel raise (calves)
· Back hyperextension (back extensors and hamstrings)
· Leg (quadriceps) extension
· Lunges (with dumbbells)
· Squat
o Assess your personal weight training program and implement the progressive overload principle.
Standards
Tennessee State Department of Education Standards
http://www.state.tn.us/education/ci/cipewellhiv/cipe9-12.html
Tennessee Association for Health, Physical Education, Recreation, and Dance
www.tahperd.us
American Association of Health, Physical Education, Recreation, and Dance
www.aahperd.org
Recommended and/or required sources:
. American Association of Health, Physical Education, Recreation, and Dance (www.aahperd.org)
. American College of Sports Medicine (www.acsm.org/)
. Baechle, T.R. & Earle, R.W. (2006). Weight training: Steps to success. (3rd ed.). Champaign, IL: Human Kinetics.
. Cooper Wellness (www.cooperwellness.com)
. Corbin, C. B. & Lindsey, R. (1997). Physical fitness with laboratories.
(9th ed.) Madison, WI: Brown & Benchmark Publishers.
. Delavier, F. (2003). Women’s strength training anatomy. Champaign, IL: Human Kinetics.
. Delavier, F. (2001). Strength training anatomy. Champaign, IL: Human Kinetics.
. Fitness Central (www.fitnesscentral.com)
. Fitness Link—The Health & Fitness Source (www.fitness.com)
. Fronske, H. (2005). Teaching cues for sport skills. (3rd ed.). San Francisco, CA: Pearson Benjamin Cummings.
. Gallagher-Mundy, C. (2004). Exercise ball for beginners. New York, New York: Harper Collins Publishers.
. Mood. D., Musker, F.F. & Rink, J.E. (1999). Sports and recreational
activities. (12th ed.) Boston: WCB McGraw Hill.
. National Association for Sport and Physical Education (www.aahperd.org/naspe-main.html)
. PE Central (www.pecentral.com)
. Tennessee Association for Health, Physical Education, Recreation, and Dance (www.tahperd.us)
. The Teacher’s Corner (www.theteacherscorner.net)
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