EASTFIELD COLLEGE SCIENCE AND PHYSICAL EDUCATION DIVISION SPRING 2012 Syllabus PHED 1119 4001, 4002, 4003, 4004, 4005, 4009, 4210, 4211, 4300 Beginning Weight Training Instructor: Mike Henry Office: P214 Phone: 972-860-7648 Email: [email protected] Office Hours: Mon./Wed./Fri 9:00 AM - 10:00 AM Tues./Thurs. 6:30 AM - 8:00 AM 9:30 AM - 11:00 AM Meeting Times: M/W/F 6:55AM – 7:50AM PHED 1119 4001 P210 M/W/F 8:00AM – 8:55AM PHED 1119 4002 P210 M/W/F 10:10AM – 11:05AM PHED 1119 4009 P215 M/W/F 11:15AM – 12:10PM PHED 1119 4003 P210 M 12:30PM – 2:00PM PHED 1119 4210 P215 (Begins January 30, ends March 5) M 12:30PM – 2:00PM PHED 1119 4211 P215 (Begins March 19, ends April 23) T/R 8:00AM – 9:20AM PHED 1119 4004 P210 T/R 11:00AM – 12:20PM PHED 1119 4005 P210 Self-Paced Orientation PHED 1119 4300 P210 Course Description: PHED 1119 Beginning Weight Training (1) This is a Texas Common Course Number. Instruction in weight training and conditioning techniques are stressed. Emphasis is placed on muscular strength and endurance. (3 Lab.) Coordinating Board Academic Approval Number 3601085128 Required Text: Handouts related to weight training and physical fitness will be given out in class. AIM OF COURSE: To provide each student with basic skills, knowledge, and appreciation of weight training to the extent that he or she can actively engage in the activity safely throughout their life. Student Learning Outcomes: 1. Student demonstrates improvement in their fitness level as measured by their fitness scores. 2. Student designs an appropriate individual program of fitness for future fitness and wellness. Objectives: 1. The student will develop an understanding of the safety involved in weight training to the ext that he or she can actively engage in the activity safely throughout their life. 2. The student will develop knowledge of weight training and its effect on various body parts to the extent that he or she can develop a weight training program for themselves.3. The student will improve muscle strength and muscular endurance to the extent that he or she will be willing to exhibit these changes on workout logs. Course Requirements: 1. Attend the orientation session or meet with the instructor sometime during the first week of class. 2. Fill out and return to the instructor the INFORMATION SHEET sometime during the first week of class. 3. Design and implement an exercise program that will support your personal fitness goals. 4. Give a copy of your workout program to the instructor sometime during the first week of class. 5. Workout at the Eastfield College Lab (P215) approximately 3 hours per week throughout the semester (no workout session may be longer than 90 minutes a day and a minimum of 20 minutes). 6. Keep complete records of your workouts and turn them in each week. Include how much weight you lift in each set, how many reps, how many sets, how long the workout and the date. If you are including cardio vascular endurance exercises in your workout you need to include the type of exercise, distance and time. 7. You must have completed 30 complete workout sessions for the class by the end of the semester. 8. Meet with instructor sometime during mid-term (March 6-March 10) to review and evaluate your exercise program. 9. Meet with the instructor sometime during the last week of the semester to evaluate and grade the success of your exercise program. Instructional Method: This course is designed to give you freedom to work at your own pace and time. However, important life-changing concepts pertinent to your physical well-being will be discussed during orientation. Instruction on all equipment, proper techniques and safety precautions will be provided during orientation sessions. Grading: Physical Education 1119 and 1141 will be graded using the contract method. Five contracts will be offered. The grade scale is as follows: Complete 5 contracts = A Complete 4 contracts = B Complete 3 contracts = C Complete 2 contracts = D Complete 1 contract or less = F Contract #1 Class Orientation: Successful completion of this contract will require you to attend orientation sessions or meet with the instructor sometime during the first week of class. Contract #2 Strength and Muscular Endurance Assessment: In this contract you will evaluate your beginning semester and end of semester strength and muscular endurance status. Your scores will be submitted using the Strength and Muscular Endurance Assessment form. Contract #3 Setting and Achieving Goals: In this contract you will set realistic, short-range goals which can be attained by the end of the semester. An example might be to increase muscular strength in a particular body part. The goals must be recorded and turned in on the Achieving Goals Form by the end of week 3. To complete this contract you must then achieve your semester goals.Contract #4 Attendance and Participation: Successful completion of this contract requires you to work out in the Fitness Lab (P215) approximately 3 hours per week throughout the semester. A total of forty (40) hours log in time is required by the end of the semester. You may work out any time during the following times: Mon/Wed/Fri 7:00AM-9:00AM and 10:00AM-5:00PM Tues/Thurs 7:00AM-9:00AM and 11:00AM-5:00PM Maximum log on time allowed is 4.5 hours per week. No workout session may last longer than 90 minutes a day with a minimum of 20 minutes. It is strongly encouraged that you allow 48 hours between strenuous workouts for optimal strength development (unless using a split routine system). You must log in and out at the computer (P215) each time you work out. One log-in a day maximum. Log in when you are dressed and ready to exercise; log out immediately upon completion of your workout. You will receive credit for the time you spend in productive activity while in the fitness Lab. You are required to follow all Fitness Lab rules. Contract #5 Personal Fitness Program To complete this contract you must sign a Physical Fitness Program and implement the program. In your program you need to state the name of the exercise you will be performing, how much