Approved by Faculty Senate.
University Studies Course Approval
Department of Physical Education & Recreation
College of Education
PER Course Number: 135
Course Title: Weight Training
Semester Hours: 1 SH
Frequency of Offering: Each semester, multiple sections
This is a 1 credit University Studies course that satisfies the "Physical
Development and Wellness"
component of the students Basic Skills program. Designated University Studies
outcomes for this
course are listed below
Outcome #1 Learn skills that will improve the quality and length of their lives.
Outcome #2 Make proactive choices leading to a healthier lifestyle.
Outcome #3 Explore dimensions of personal health promotion and disease prevention.
Outcome #5 Understand health as multidimensional, involving the whole persons
relationship to the total environment.
Outcome #6 Utilize physical activity to reduce medical risks and provide relaxation,
socialization and balance in their lives.
Outcome #8 Enhance creative use of leisure time.
Outcome #9 Develop skills consistent with efficient levels of human movement.
I. CATALOG DESCRIPTION
Fundamental skills and knowledge
necessary for the recreational purposes of the participant.
- COURSE OBJECTIVES
- To present information concerning the values of weight training as an
important part of fitness. (Outcome #8)
- To aid the student in becoming aware of personal fitness needs. (Outcome #9)
C. To expose the student to programs to aid in
becoming physically fit and more efficient in daily life.
D. To provide guidance and counseling in the
selection of weight-lifting activities for immediate and
future needs. (Outcome #9)
E. To help the student set personal weight-lifting
objectives and goals for his/her needs and desires.
F. To introduce students to a lifestyle that
promotes physical, mental and social wellness through
muscular endurance and
strength and flexibility exercises and cardiovascular fitness. (Outcome #1)
G. To utilize physical activity to improve and enhance ones longevity
and quality of life. (Outcome #1)
H. To promote an active lifestyle and to stimulate mind and body.(Outcome #2)
I. To acquaint the student with information on how there is a direct correlation
with a sedentary
lifestyle and the onset of health problems and/or diseases associated with inactivity.
J. To increase the students awareness that weight lifting has potential mental
and social benefits as
well as physical benefits. (Outcome #5)
K. To encourage students to incorporate weight lifting into their weekly routine.
L. To increase the students repertoire of interests in movement based activities.
III. COURSE OUTLINE
- The Benefits of Weight Training (Outcomes #2,8,6)
- Weight training and your body-why people choose this activity?
- Increased Strength and power
- Enhanced self-image
2. How Weight Training Affects Your Body (Outcomes #1,9)
- Muscle structure and strength
- Components of Physical Fitness
- Benefits of exercise
3. General Training Principles (Outcome #9)
- Specificity of training
- Individual differences
- Effects of sex and age
- Nautilus training principles
- Calculating resting HR, Max HR, and training HR
4. Types of Weight Training Exercise (Outcome #9)
- Positive and Negative Phases of Lifting
5.Formulating a Program
- Determination of individual goals based on the 7 major muscle groups
- Theory of resistance
6. Structure of a Weight Training Program
- Basic lifts-selection of exercises
- Sequence of Exercises
Safety, Spotting, and Lifting Techniques
- Types of Equipment
- Nautilus machines
- Free weight usage
- Circuit training
- Cardiovascular equipment
IV. BASIC INSTRUCTION PLAN AND METHODS
- Discussion-lecture (Outcomes #5,6)
- Performance of individualized exercise programs
V. COURSE REQUIREMENTS AND MEANS OF EVALUATION
- Attendance and Participation
2. Maintenance of Class Record Card/Log
3. Final Exam
VI. TEXTBOOK - None
VII. LIST OF REFERENCES AND BIBLIOGRAPHY
Basic Weight Training Manual. Thomas D. Fahey
Basic Weight Training for Men and Women, Second Edition. Thomas D.
Basic Weight Training for Men and Women, Third Edition. Thomas D.
Weight Training for Life, Third Edition James L. Hesson.
Teaching Cues for Sport Skills. Fronske.