Strength and Conditioning 2021-2022 Mr. Burgess Phone: 435-8900 Constantine Weight Room Email: jburgess@constps.org 2021-2022 Course Description Strength and Conditioning will help the student/athlete maximize performance in their chosen sport(s). Activities are chosen to increase athletic performance and improve positive mental attitude, confidence, proper rest habits, nutrition habits, movement patterns, flexibility, coordination, balance, endurance, speed, agility, quickness, strength, and power. These activities will also reduce the potential for injury. At what age can you start Strength and Conditioning? The National Strength and Conditioning Association notes that children are physically ready to train under a qualified and certified strength and conditioning coach at age 7 if they are mentally mature enough to follow the coach’s rules and directions. The young athlete must start with bodyweight exercises and work on learning great form in all of the exercises and lifts to be performed. 6 to 15 reps should be used on all weight-training exercises with the young athlete. They should never go to failure on any set of any exercise with weights. Success of Strength and Conditioning The student’s enthusiasm and a desire to learn has been a driving force of the Power Training Program. This has been a positive influence in our students’ lives. The program has instilled confidence, self-discipline, positive self-esteem, and body awareness while contributing to our student’s health and well-being. There are no secrets and no substitution to these guidelines. Since you are in a Power Training program, you have chosen to try and be the best you can be, which requires that you follow these guidelines. Attitude It all starts with attitude. Scientific studies have shown people who possess a positive mental attitude and believe they will be successful are much more likely to succeed than those who do not. Positive mental attitude can be obtained by always blocking out negative thoughts and replacing them with positive thoughts in everything you do. Mental visualization can help promote confidence and a positive mental attitude. Simply relax and say in your mind, “I will succeed.” Then go succeed! It is very important to set short and long term goals. This will help motivate yourself, will help keep you focused, and will see if you are doing what is necessary to reach your ultimate goals. Dress Requirements All students will be required to change into active clothing before class each day We will be able to use Locker-Rooms during this time to allow students to change. Students will be given 3 minutes before class to change and be in the weight room ready to go. At the end of class, students will have 5 minutes to change and then the additional time which school alots to head to next hr. Students should not be late to the next hour and it is their responsibility to be on time. All dress code requirements will be enforced. No spandex or cutoff shirts allowed and tennis shoes must be worn Disinfecting Equipment We will have several bottles of disinfectant for our classroom. After every activity and before students are dismissed for the next hr, all equipment will be disinfected and wiped down for the next hour. Jewelry Guidelines For safety reasons, with the machines and activities that we will be doing, jewelry must be limited to “stud” earrings. No hoop earrings, necklaces, lip rings, or other body piercings will be permitted. All watches and bracelets must be taken off and left in the student’s locker downstairs. This also is according to MHSAA athletic code policies. Entry/Exit to Weight Room Students will enter the weight room and go directly to the designated assigned rack and wait for class to begin. If a student isn’t at designated rack, that student will be marked tardy. We will start/stop on time each day. Cell Phone No Cell Phones will be allowed in this classroom! This is a safety issue and will not be allowed during this class. This policy will follow the policy set-up by Constantine School Board and Administration. If caught, with a cell phone, it will be handled accordingly. Grading Student/athletes will receive up to 20 points per day for participating. Students who are not working out accordingly will be removed from class and lose all points for the day. Each student will receive 100 pts every week. A student/athlete’s positive attitude is demonstrated in the following ways: encouraging others, moving quickly from activity to activity, staying focused during the activity. Ten points will be lost for not dressing for the day’s activity. If a student is absent for any reason, they do not receive the daily points unless it is pre-arranged, excused, or made up at another time. Participation 60% Student Activity Sheets 20% PreTest 10% Final Exam 10% Attendance Since this is a strength and conditioning class, it is imperative that the students be on time and in class each day. The school absent and tardy policy will be enforced. A student will be marked tardy if he/she is not in the weight room and at the strength rack when class begins. Students also can be marked tardy twice in a single day. For example: a student is not in the weight room when the bell rings. The second tardy will come if the student is not in their assigned location 3 mins after the tardy bell. The student must show the instructor a pass from the office or other instructor to be excused or it will result in a Tardy. Any absent which is not excused, will not be allowed to make-up privileges. It is the student’s responsibility to make arrangements with the instructor for make-up work before they leave or if it is excused from school. The students may do make-up work only if it is excused through the school and will have either of these choices: only before school, after school with coach or instructor, or packet assigned by instructor. The point total will then be added to the student's grade when made up. Pre-arranged Absence(s) & Absences & Final Exam If a student has a pre-arranged absence(s) and will miss the day of the final exam, any test, or assignments students must take the exam, test, or turn in the assignment before the pre-arranged absence(s). In other words, it must be done prior to the pre-arranged absence(s). Failure to comply will result in a zero for the final exam, test, or assignment. If a student misses the final exam, any test, or assignment due-date because of an unexpected absence, the student must make up the final exam, test, or turn in assignment upon return or in the allotted time he/she was gone. Failure to comply will result in a zero for the final exam, test, or assignment. Excused from Class: A signed and dated note with phone number from the parent/legal guarding and a brief description of the “injury” is required to excuse them from the physical activity for that day. No More than two days, in a semester, will be allowed. Any after two will require a Doctor’s note for excused absence. Participation points will be lost for unexcused absences and this includes everyday after 2 days students have already missed. After two days and no doctor’s note, the student will be considered unexcused and no points granted. Make-up work will be assigned for excused absences and students will receive half points for that day if finished. Injuries Report all injuries to Mr. Burgess immediately!! Aching, tired, sore muscles are all O.K.; IT Is Normal and expected throughout this course. All activities can be modified based upon injury severity. All notes need to be brought in from doctors injuries and if anyone is taken Physical Therapy. Since this is a Fitness Class, we can also assist in any Physical Therapy Activities. If anyone has any questions about this course or would like to review any of the objectives we will be covering this semester, you can contact me at the school or via email at any time. I look forward to working with your son/daughter for 16 weeks and trying to make a healthier lifestyle for all kids. Thank you, Mr. Burgess “The average world class athlete has trained with great intensity 20 hours per week for 8 years to get where he/she is at. Some must train for even longer. It is never too late to start, just get going and stick with it. Strength and Conditioning Information Sheet Name________________________________________ Hour__________ Grade________ Class Schedule Falcon Focus:___________________________________ 1._____________________________________________ 2._____________________________________________ 3._____________________________________________ 4._____________________________________________ 5._____________________________________________ 6._____________________________________________ 7._____________________________________________ Enrichment_____________________________________ Extra-Curricular Activities______________________________________________________________________ ______________________________________________________________________________ What are your Semester Goals? __________________________________________________ ______________________________________________________________________________ What are your Long-term Goals? ________________________________________________ _____________________________________________________________________________ List Any injuries or anything else I should be aware of _______________________________ ______________________________________________________________________________ ______________________________________________________________________________ I verify that I have read and understand this entire package, and will comply with the rules, expectations, assignments, grading procedures for Power Training along with the policy in the Student Handbook. Name Signature Phone# Student _______________ ________________ ______________ Parent (s) _____________ ________________ ______________
