Principles of Strength Training

PHED 3789/5789

 Department of Physical Education, Health and Sport

Bemidji State University

Credits:            3 semester

Term:              Spring 2001

Class meeting dates and times:  Thursday 6:00-8:50 PM

Course Description:  An examination of the theory and practice of strength training with an emphasis on technique analysis and instructional methods for strength training.  Facility design and equipment purchasing and maintenance will be included. 

Course Objectives:

The student will:

1.                  be able to design training programs to maximize physical performance using various training methods and modes

a.                  that are specific to the individual’s needs

b.                  that appropriately apply exercise order, load, volume, rests, training frequencies, and muscle balance

2.                  be able to instruct individuals in safe and correct execution of strength training exercises, spotting, flexibility, plyometric and other conditioning exercises

3.                  be able to select, organize, and administer tests of strength and physical performance

4.                  demonstrate an understanding of exercise science related to strength training, such as muscle physiology, biomechanics, nutrition, training adaptations, and overtraining

5.                  be able to demonstrate common strength training exercises with correct form

6.                  __________________________________________

INSTRUCTOR:

                        Muriel Gilman, Ph.D.            

                        E-mail:   mgilman@bemidjistate.edu

Office:  PE 224 (218)755-2740                                                   

                        Office Hours    M-R 9:00 AM to 11:30 AM

Textbook:      Baechle, Thomas R.  Essentials of Strength Training and Conditioning, 2^nd Edition.  Human Kinetics, P.O. Box 5076,      Champaign, IL 61825-5076.  2000.

Grading for PHED 3789

3 unit exams                           150 pts

Final Exam                              100 pts

Technique and assessment            150 pts (self assessment)

Strength Program Design 100 pts

Instructing lifting exercises          30 pts

Administration of testing           30 pts

3 article reviews                          30 pts

Grading for Graduate Credit  (for students enrolled in PHED 5789)

In addition to the grading for PHED 3789, graduate students will:

1.                  Plan and lead 50 minutes of class discussion of assigned readings – 30 pts

2.                  Plan and lead two laboratory sessions for developing strengthening exercise technique – 30 pts

3.                  Present their final project to the class, including the rationale for their program – 30 pts

STATEMENT OF ACADEMIC INTEGRITY

Students are expected to practice the highest standards of ethics, honesty, and integrity in all academic coursework.  Any form of academic dishonesty (e.g., plagiarism, cheating, or misrepresentation) may result in disciplinary action.  Possible disciplinary actions may include failure for part or all of the course, as well as suspension from the university.

SPECIAL ACCOMMODATIONS

The university offers a variety of accommodations to assist students with their academic work (e.g., priority registration, note-takers, out-of-class testing, taped readings).  Students needing special accommodations should contact the instructor.

Assignments

1.      Students will read three articles and outline the main points from each (the outline should be detailed enough to be informative).  These readings must be from either The Journal of Strength and Conditioning Research or Strength and Conditioning.  Each outline will be worth a possible 10 points and they are due as indicated below.  The topics must be related to the course content from:

a.                  Chapter 1-5,  Feb 7

b.                  Chapter 6-14, April 4

c.                  Chapters 22-27, May 2

2.      Students will design a strength/power program to improve performance for a sport of their choice.  The following should guide students in the development of this program.  The final draft is due April 18 .  The final copy is due May 2.

a.      The exercises should be designed to improve performance for that sport.

b.      The program should include the periodization phases of base, strength, power, peaking (or off season, pre-season, in-season).  The phases of periodization must include changes in exercises and exercise variables such as sets, reps, RM, rest, etc.

c.      A 1-3 page explanation for the selection of the exercises, load, volume, rest intervals, etc. must be included.

1)     This explanation must be based on readings from books and journals.  At least five references must be cited.

2)     Students are encouraged to select articles for assignment 1 that can be used in this assignment

d.      Students will design a weight room to accommodate a team of 30-40 athletes, including the type and amount of equipment, the floor plan, the size of the facility, and the cost of the weight equipment (not the facility).

e.      The plan should include forms for record keeping

f.        The plan should include policies to be posted

3.      Each student will be assigned to teach one conditioning technique to the class.  In this assignment, students will be expected to demonstrate the ability to describe the activity, demonstrate the exercise and transition the class into practice of the exercise.  This will be worth 30 points.

4.      Each student will administer a test of fitness or strength to the class.  Students will be responsible for planning, organizing, procuring equipment and supplies, as well as for administering the test.    This will be worth 30 points

5.      Students will have their technique for strengthening exercises, plyometric exercises and form running videotaped on their own videotape.  Students will critique their own technique using a checklist.  Each exercise or lift will be scored for form and students will be evaluated for their ability to critique their own technique.  This will be 150 points.

Tentative Timeline