Strength Training

Required Materials:

If you do not have access to a gym or strength training equipment, you will need to purchase resistance bands to complete the required strength training elements of this course.

• Heart Rate Monitor
• MOVband
• Resistance Band

Technical Requirements

A PDF reader and a word-processing program are required for this course. It is also recommended that you have either a Flash player or MP4 player.

• Flash Player
• Adobe Reader
• QuickTime MP4 Player
• Word Processing Programs:
  • Microsoft Word
  • Open Office

Syllabus:

Unit 1: Getting Started

• 1 Fitness Assessment & Analysis

In this section you will be learning how to complete a fitness assessment. By the end of this section you should be able to do the following:

• Explain which area of fitness each test assesses
• Successfully complete a personal self-assessment
• Analyze your assessment according to national standards
• Assess your current level of strength on a variety of exercises

• 2 Getting Started

In this section you will learn the fundamentals of starting a strength training program. By the end of this section you should be able to do the following:

• Describe the steps for setting appropriate goals
• Set appropriate strength and fitness goals for the end of the semester
• Explain how to begin a strength training program
• Apply the FITT principles to strength training

• 3 Training Plan

In this section you will learn more about motivation, the importance of keeping a strength training log, and how to choose an appropriate training plan. By the end of this section you should be able to do the following:

• Utilize motivation techniques to stay motivated
• Explain the importance of keeping a strength training log
• Describe the different types of strength training programs and methods
• Understand which strength training program will fit your current fitness level and goals
• Select or create a strength training program

Unit 2: Principles & Technique

• 1 Warm Up & Cool Down

In this section you will be learning about proper warm ups, cool downs, and stretches for strength training workouts. By the end of this section you should be able to do the following:

• Explain the importance of a proper warm up and cool down before/after strength training
• Describe appropriate ways to warm up and cool down for a strength training workout
• Apply your knowledge of stretching technique to an effective cool down
• Perform appropriate stretches for the muscles used during any given workout

• 2 Technique & Safety

This section discusses proper guidelines and technique for strength training. By the end of this section you should be able to do the following:

• Understand and apply proper technique when strength training
• Understand and use appropriate safety guidelines when strength training
• Know your individual limits for safe and effective strength training

• 3 Principles of Strength Training

This section discusses muscle function and strength training principles. By the end of this section, you should be able to do the following:

• Recognize different muscle actions
• Identify types of skeletal muscle
• Understand and apply the underlying principles of strength training
• Explain how muscle function and the principles of strength training form the basis of a strength training program

• 4 Strength Training Equipment

This section discusses various strength training equipment. By the end of this section, you should be able to do the following:

• Identify the various types of resistance equipment
• Use resistance machines effectively and safely
• Identify important components of a gym
• Select a gym based on individual needs and goals

Unit 3: Strength Training Exercises

• 1 Upper Body Strength

This section focuses on muscular anatomy and upper body strength. By the end of this section you should be able to do the following:

• Identify the major muscles of the upper body
• Understand and apply effective upper body strength training exercises
• Apply an understanding of upper body anatomy to muscle balance

• 2 Lower Body Strength

This section demonstrates lower body strength exercises. By the end of this section you should be able to do the following:

• Identify the major muscles of the lower body
• Understand and apply effective lower body strength training exercises
• Apply an understanding of lower body anatomy to muscle balance

• 3 Core Strength

This section demonstrates core strengthening exercises. By the end of this section you should be able to do the following:

• Identify the major muscles of the core
• Understand and apply effective core strength training exercises
• Apply an understanding of core anatomy to muscle balance

Unit 4: Total Wellness

• 1 Benefits of Strength Training

This section outlines the physical, mental, and emotional benefits of strength training. By the end of this section you should be able to do the following:

• Understand the benefits of strength training for muscle, bone, connective tissue, body composition, and health risks
• Recognize the myths of strength training and explain why they are not true
• Dispel the common myths associated with females and strength training 

• 2 Injury Treatment & Prevention

This section focuses on preventing and treating minor injuries. By the end of this section you should be able to do the following:

• Identify ways of preventing illness and injury when strength training
• Recognize the difference between workout discomfort and workout pain
• Know what to do if a serious injury is incurred
• Understand the R.I.C.E. procedure 

• 3 Diet & Exercise

In this section you will learn more about diet and strength training. By the end of this section you should be able to do the following:

• Identify good nutrition for strength training
• Develop a good nutrition plan to facilitate strength training gains
• Recognize the risks versus rewards of supplementation
• Understand the need for researching claims made about supplements

• 4 Cross-Training

In this section you will learn more about cross training. By the end of this section you should be able to do the following:

• Understand what cross training is
• Analyze missing components of a training program and correct them with cross training
• Apply cross training strategies 

Unit 5: Post Assessment

• 1 Post Assessment

This section discusses a post fitness assessment and provides tips on how to continue a strength training program throughout your life. By the end of this section you should be able to do the following:

• Evaluate the effects of a semester-long strength training program according to selected measures
• Learn how to continue a strength training program throughout your life