Rio Hondo College
PE 126:
Principles of Strength and Conditioning
Fall 2009
Class Syllabus
Instructor: Jodi Senk
Texts: Required--NSCA’s Essentials of Strength and Conditioning—Third Edition, Thomas Baechle and
Roger Earle
Optional- Designing Resistance Training Programs—3rd Edition, Steven Fleck and William
Kraemer; Strength Training Anatomy, Frederic Delavier
Phone: (562) 463-7430
E-mail: jsenk@riohondo.edu
Office Hours: M-Th as posted in fitness center or by arrangement
Objectives: To include the necessary information needed for those who intend to teach strength and conditioning.
The course covers anatomy and physiology, basic resistance training principles, weight lifting techniques, speed,
power, and agility training, training sequences ad exercise programming, available equipment, and safety factors,
including contraindications.
Student Learning Objective: For students to be able to design a two-week strength and conditioning program,
which includes components of strength training, cardiovascular conditioning, and nutritional recommendations.
Students will also be able to demonstrate proper technique and understanding of resistance training principles.
Grading procedure:
A= 900-1000 points
B= 800-899 points
C= 700-799 points
D= 600-699 points
F= less than 600 points
***Please note: If you miss two classes or more, you will FAIL the course automatically. No exceptions!!!
***
The class consists of the following:
Anatomy quiz
100 points
3 Quizzes
100 points each
Final Exam
100 points
Final exercise program
100 points
Attendance and Participation 200 points
Personal Exercise Program
100 points
Supplement project
100 points
Total possible points
1000 points
Quizzes will primarily consist of multiple choice questions, while the final will combine multiple choice
questions with a program design for a specific case.
Any student with a disability, who believes that he/she may need accommodations in this class, is
encouraged to contact the Disabled Student Program and Services office as soon as possible to ensure that
such accommodations are implemented in a timely manner. The office is located in room S205 and the
telephone number is (562) 908-3420
Course Outline for Principles of Strength and Conditioning:
Week
Date
Aug.
26
Lectures
Introduction, review
course syllabus,
grading, Ch. 1 & 4
Review Anatomy
Laboratory/Video
Tour facilities:
Weight room and Fitness center
Video: Muscular System
Sept. 2
Ch. 2-4
Review for quiz#1
Fitness Center intro to machines, usage,
technique, and circuit training
Video: Fitness & Conditioning
Anatomy
quiz
3
Sept. 9
Adaptations
and Age-related
Implications
Ch. 5-7
Review for quiz#2
Weight room: Overview of safety, usage,
techniques/form
Video: Strength Training for Performance
Enhancement
Quiz #1:
Ch. 1-4
Quiz #2:
Ch. 5-7
1
Concepts and
Applications of
Exercise
Science
2
Concepts and
Applications of
Exercise
Science
Tests
4
Testing and
Evaluation
Sept.
16
Ch. 11 & 12
Review for quiz#3
Administration of strength tests: 1 RM, grip
strength, muscle endurance, core exercises
5
Exercise
Techniques
Sept.
23
Ch. 13 & 14
Weight room techniques, Olympic lifts,
stretching
Video: Properly executing Olympic lifts
6
Exercise
Prescription
Sept.
30
Ch. 15 & 18
Review for quiz #4
Developing personal exercise programs
Video: Designing Personal Exercise Programs
Quiz #3:
Ch. 11-14
7
Periodization
Oct. 7
Ch. 19
Review for Final
Speed and Agility: Testing and training
Video: Drills for speed, Agility, and quickness
(Brown)
Video: Plyometrics
Personal
Exercise
Programs
Due
Oct.
14
FINAL EXAM
8
FINAL
Project 1
Supplement Project
Due Sept. 23rd
1) Choose a popular supplement, advertised in a magazine or nutrition store.
2) Tell us the cost for the product and how long it takes to work.
3) Review the claims the product makes (lose weight, bigger muscles, run faster, etc.)
4) Research the ingredients in the product—do they provide such results?
5) Is the product safe? Would you use the product? Why or why not?
1-2 pages typed + presentation to class
Project 2
th
Personal Exercise Program Outline
Due: October 7 —must be typed and include an organized program outline/table
I.
Explain what your goals are in relation to developing your program (i.e. strength, endurance, weight
loss, weight gain, increased size, toning, appearance, decreased body fat, sport performance, injury
prevention, and/or rehabilitation).
II.
List all the exercise you will use to strengthen the major muscles of the body.
III.
List the appropriate amount of resistance to be used for each exercise.
IV.
List the number of sets of repetitions for each exercise.
V.
List your target heart rate and how you plan to incorporate cardiovascular conditioning as part of your
program.
VI.
Discuss how you plan to utilize the concept of progressive resistance training. When will you make the
changes? What will you change? Why is this important?
VII.
Include how you will incorporate other exercises, such as core strengthening and flexibility. Why is this
important?
VIII.
Devise a two week training plan.
IX.
Discuss the importance of a proper nutritional program to provide optimal benefits to your workout
program.
X.
The project is mandatory to receive a “C” or better in the class. If you do not turn in the project, you
will receive or “D” or less, which means you will have to re-take the class in order to receive a Fitness
Specialist Certificate.
Class policies:
This class prepares you for real-world experiences and requirements. Please adhere to the following:
1) Punctuality: You must arrive on time in order to receive attendance and participation points for the class. No
points earned after roll is taken (Trainers must be on time). Also, if you leave before class is dismissed, you will also
lose all the points for that class (clients won’t pay unless they get their full session).
2) Only water is allowed in all classroom areas. However, please bring a snack to have on the class break. The
classes require your attention as well as ability to participate in activities and it is not advisable to not eat or wait
until the end of class.
3) No make-up exams. Prior notice must be given if student cannot attend due to illness or tragedy (yes, I require
documentation). Quizzes will be given at the start of class after roll is taken (approximately 6:05pm) and will take
30-50 minutes. Lectures will commence immediately after or by 7:00pm.
4) Please plan to participate in class discussions. We are preparing you to work with people and to be able to share
your knowledge and address concerns.
5) No Cell phones allowed in class at any time! Turn them off or put them on silent—and no texting either. I will
ask you to leave the class if it is interrupted. You will also be the subject to the “pizza rule”—you will buy the class
dinner the next week to compensate them for your interruption. Yes, I’m serious, and yes, it has been done.
6) If you need to use the restroom prior to a break, please do your best to minimize the disturbance to other
students. We will try to take beaks every hour, and also save the activity and labs for the end of the class. If the
breaks are being abused, I will not permit leaving until the official class break. If you have a medical condition that
requires you to leave more often than the schedule breaks, I will require documentation.
7) Dress to participate in activity and weight training. This is a hands-on class in addition to lecture. All students
must wear a regular t-shirt (no cut-off sleeves, tank tops, or “baby dolls”), shorts or sweat pants, and appropriate
footwear. Please ask if you are unsure what is acceptable.
8) If you have injuries or problems that would prevent you from participating in the labs, please let me know. This
is not a “get-in –shape” class, but it is hands-on and you are expected to be able to perform/demonstrate all the
exercises to show your knowledge on technique.