Theory of Strength and ConditioningLWT 230
Prerequisite: BIO 101, BIO 140 or BIO 152 with a "C" (2.0) minimum grade. Explores a variety of strength training principles and theories through the study of multiple exercise modes including free and machine weights, plyometrics, speed and agility, and cardiovascular training. Discusses specific anatomy and physiology, as well as exercise guidelines, in preparation for program development. (45-0)
Outcomes and Objectives
Describe and explain the concepts and components of strength training and conditioning.
- Describe the origins of weight training and understand how it has progressed.
- Identify internal and external factors that affect performance.
- Understand the physical benefits associated with weight training.
- Understand the benefits and drawbacks of using free weights and machines.
- Understand how weight training can increase the wellness of life.
- Discuss the factors affecting exercise selection.
- Resolve common misconceptions regarding weight training.
- Describe and explain the characteristics of effective goals.
- List the various types of weight training principles.
- Understand the difference between muscle strength, muscle endurance, muscle power, muscle size, and muscle tone.
- List and describe the five components of fitness and list the effects that weight training has on them.
- Determine the number of days per week needed to weight train to accomplish goals.
- Understand the physical and functional differences between skeletal, cardiac, and smooth muscles.
- Know the difference between core and auxiliary exercises.
- Have a general knowledge of the components that make up skeletal muscles.
- Know the proper order of exercises to maximize each training session.
- Know how the different energy systems are used by the body during exercise.
- Discuss the importance of applied sport psychology to performance enhancement.
- Understand the general mechanics of how skeletal muscle contraction occurs as well as the different types of contractions that may occur.
- Know the proper number of sets, repetitions, and intensity for different types of weight training programs.
- Differentiate between muscle fiber types.
- Know the proper rest needed between sets, exercises, and days of training.
- Understand how muscles work together to produce force and movement.
- Know the positive and negative side effects of pharmacological agents.
- Understand the general theories regarding the cause of how muscle soreness is produced.
- Know the effects of anabolic steroids on the body.
- Understand the importance of receiving medical clearance from a physician before participating in a weight-training program.
- Understand the role of human growth hormone in the development of muscle and bone.
- Recognize the proper attire for weight training.
- Know the dangers associated with blood doping.
- Identify the equipment including safety devices used in weight training.
- Understand the proper use of nutritional supplements.
- Identify appropriate etiquette included in weight training.
- Describe the claimed benefits of popular supplements.
- Understand the importance and proper procedures of spotting.
- Describe and explain the essential nutrients and recommended levels needed for specific weight training programs.
- Describe the importance of the warm-up, stretching, and cool-down phases of an exercise program.
- Discuss some of the misconceptions of weight training for prepubescent children, pregnant women, elderly persons, and individuals that are physically or mentally disabled.
- Understand the differences between a general and specific warm-up.
- Identify the distinct requirements of individuals from the above groups.
- Identify the factors that affect muscle flexibility.
- Understand the term proprioreceptive neuromuscular facilitation.
- Describe and explain the following weight training terms: set, rep, load, overload, periodization, macrocycle, microcycle, visualization, mental rehearsal, stress, human growth hormone, acromegaly, blood doping, chromium, vanadium, amino acids, proteins, ergogenic aids, anabolic steroids, amphetamines, pharmacological agents, agonist, antagonist, flexion, extension, abduction, adduction, DOMS, rotation, circumduction, isometric, isotonic, isokinetic, eccentric and concentric contractions.
- List a variety of weight training exercises for the upper and lower body.
- Identify the major muscle groups involved in the performance of each upper and lower body exercise.
- Identify the preliminary and secondary considerations of weight training program design.
Demonstrate the concepts and components of strength training and conditioning.
- Apply knowledge of weight training design to develop programs for individuals, athletic teams, special populations, or to obtain personal goals.
- Perform the psychological strategies to achieve goals.
- Properly select core and auxiliary exercises to facilitate the desired outcomes.
- Design a program based on specific, individual goals.
- Perform a variety of weight training exercises for both the upper and lower body using safe and effective techniques.
- Demonstrate how to take, monitor, and calculate heart rates for obtaining cardiorespiratory benefits.
- Perform warm-up stretching, and cool-down exercises.
- Discuss and perform different types of stretching techniques.
- Perform the proper procedures of spotting.
- Perform weight training etiquette.