Legacy High School
A Global Studies School
Course Expectations
Weight Training
Instructor: Coach Dave Snyder Jr.
Room Location: Weight room
Email: desnyderjr@interact.ccsd.net
Course Scope:
This 2 semester course is an activity-oriented course designed to provide students
with a comprehensive view of physical activity through weight training. Terminology,
desirable health habits, physical conditioning, and skill development will be
emphasized. Only eleventh grade students may take this elective course, unless
permission has been given to the student. Sophomore that have completed Physical
Education I and have an athletic waiver for Physical Education II may also take this
course.
Course Goals:
1. To develop and maintain physical, mental, emotional, and social
effectiveness through weight training.
2. To improve neuromuscular skills and abilities through activities that
progress from the use of large muscles to the use of small muscles.
3. To develop proper nutritional habits for a better understanding of selfimprovement.
4. To become knowledgeable of the activities that will enable the students to
achieve and maintain physical fitness.
5. To develop a positive attitude towards proportionate body measurements or
figure and physique
6. To become familiar with equipment and various lifts.
7. To develop and understanding of the terminology of various physiological
terms and relationships to total body conditioning.
8. To develop and understanding of the guidelines for a safe weight lifting
activity environment
9. To become aware of the types of weight training and each importance to
physical fitness
10. To become aware of the types of body movement and how to utilize its
performance.
11. To develop techniques, timing, and coordination of specific muscle groups.
12. To become aware of preventative measures and sports=injury rehabilitation.
13. To develop an understanding of relaxation techniques and the benefits
throughout daily living.
14. To achieve good alignment of body parts with proper muscle tone enhancing
total body conditioning.
15. To become aware of job opportunities through proper weight training and to
appreciate the invaluable benefits of being physically fit.
Course Outlining:
I.
Body Mechanics
A. Posture Evaluation
B. Fundamentals of Body Movement and Alignment
C. Terminology of Body Types
II.
Flexibility/Warm-Up Exercises
A. Aerobic Anaerobic Conditioning
B. Static vs. Dynamic Stretching
C. Types of Warm-ups
D. Relaxation Techniques
III.
Weight Training
A. Types of Weight Training
B. Physiology of Muscle Activity
C. Equipment Types, Usage, Techniques
D. Program Variations in Weight Lifting
E. Female vs. Male Weight Training – Myths/Facts
F. Safety Factors
G. Terminology
IV.
Nutrition and Diet
A. Basic Nutritional Needs in Diet
B. Gaining vs. Losing Weight in Athletics
C. Pre and Post Event Meals
Note: In addition to the above; Vocabulary, spelling and Standard English
writing will be an integral part of this course.
Class Sequence
All workouts will be written on the board unless otherwise noted. Daily
workouts will consist of circuit days and non circuit days. Circuit workouts will focus
on entire body conditioning. On circuit days the weight room will be broken down into
stations. Each group will start at a different station. A group of 3 students will spend
3-5 minutes on each station. The individual goal should be to get at least two sets in
per station. Each group will visit each station 2-3 times per class for a total of 4-6 sets
per class per muscle group. After the alarm sounds students will move on to the next
station in a clockwise rotation. On non circuit days students will follow the workout
written on the board in order. Points will be deducted for skipping stations, lack of
effort, horseplay etc…
Generally the exercise will come first followed by the desired reps per set.
-For Example
Bench Press 20,15,15,12
Squat 20, 15, 15, 12 (The preceding exercises has the student
completing one set of 20 reps, two sets of 15 reps and one set of 12 reps
for a total of 4 sets per exercise.
Required Supplies
All students enrolled in Weight Training will be required to purchase PE clothes
for $20. Students may purchase as many as they want. PE uniforms are located at the
school bank. Rubber soled closed toed shoes must be worn at all times. Sandals and
flips flops will not be permitted.
Voluntary Supplies
Students may use their own Weight Lifting belts, straps, and any other safety
device used in the Weight Room. Belts and straps will also be available to use in class.
Make-up Work
 Each day absent the student must write a one page report on any
element of weight lifting or physical fitness. The article that the
student uses for reference
http://www.brianmac.co.uk/index.htm , a copy of the
article itself must accompany the report.
 Students will have three days for each verified or excused absence to
complete makeup work.
 Unverified, Prearranged, RPC, or Suspension absences are due the
day the student returns to school.
If make-up work is not turned in the student will lose the points for
that day.
Attendance
--CCSD and legacy high school attendance policy will be followed. On
the seventh unverified absence the student will not receive credit for the
course that semester.
Tardy Policy
School tardy policy will be in effect. All students are expected to be
in there roll call spot when the bell rings. All students more than 30
minutes late for class will be marked absent.
Classroom and Locker Room Behavior
Inappropriate behavior or foul language will not be
tolerated in the locker room or weight room area. No student is allowed in
the Varsity locker room or JV cage during the regular school day (no
exceptions). The following progressive discipline will be followed:
1st—Warning
2nd—Phone call to parent or guardian
3rd—Deans or Teacher detention
4th—Deans Referral
A referral will ensue for any other discipline issues.
Grading policy
---- Each class is worth 20 points per day—10 for dressing out, 10 for
completing the warm-ups, and 5points for attendance. Every Monday we will
run the mile. Mile runs will be worth an additional 20 points on top of the
25 points earned for regular participation. --- Each student will be expected
to write an article summary once a quarter. These reports will be worth 50
points and will be part of the overall grade for each quarter.
http://www.brianmac.co.uk/index.htm will be used for article
summaries.
The following scale will be used for final grades:
90– 100 = A
80 – 90 = B
70 – 79 = C
60 – 69 = D
59 or below = F
Each student’s final grade will be rounded to the nearest tenth.
To determine the students’ semester grade, each quarter will be worth 45% of the
grade and the semester exam will be worth 10%.
The following progressive discipline plan will be used for ALL NON-DRESSES:
1ST- NON-DRESS- Warning
2ND- NON-DRESS- Phone call to Parent or guardian
3rd- Non-Dress- Dean’s referral
*Note any non dress following the third will be an automatic Dean’s referral
Classroom citizenship will be determined as follows:
O =
Student participates daily, observes all CCSD and Legacy
High School policies, and displays outstanding effort.
S =
Student participates daily, observes all CCSD and Legacy
High School policies, and displays satisfactory effort.
N =
Student participates occasionally, observes all CCSD and
Legacy High School polices, and displays effort that needs improvement.
U = Student does not participate, does not observe all CCSD and Legacy High
School policies, and does not put forth acceptable effort.
Please complete this page, remove from packet or print from computer and
return to school by:
September 6, 2011.
Acknowledgement of Course Expectations
Weight Training
We have read and discussed the course description and expectations
_____________________________
Student’s Name (last, first)
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Student’s signature
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Parent Name
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Parent signature
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Home Phone
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Work/ cell Phone