EXSC 1107A BEGINNING WEIGHT AND CIRCUIT TRAINING SPRING 2019

MURPHY REC CENTER: T/TH 8:00 a.m. 1ST quarter

INSTRUCTOR: DR. JON STAMMERS ED.D. M.S. C.S.C.S. S.N.S.

OFFICE HOURS: BETWEEN 1 AND 3 pm (appointment only) AMINO OFFICES

CONTACT: 360-7585 or jstammers@benedictine.edu

COURSE DESCRIPTION: This course is designed to teach techniques and safety in basic weight
training. Circuit training will also be included for all around fitness development. This course
will satisfy the exercise science general education fitness requirement.

COURSE OBJECTIVES:

1. Students will receive a variety of workouts that will enable them to pursue a fit lifestyle. Systems learned
will be circuit training, core training, and functional lifting.
2. The student will understand and perform proper lifting techniques with safety and quality being priorities.
3. The student will develop interest in resistance training as a life activity to maintain a healthful lifestyle.
4. The student will understand progressive resistance training and be able to implement it.
5. The student will identify specific targets and goals and be able to attain fitness goals and interests.
6. ATTENDANCE is mandatory and will affect each student’s grade. Be on time and dressed correctly.
7. The format of the class will involve participation and hands on instruction.
8. The class will be adjusted to meet each individual’s learning needs.

TEACHING METHOD: This is a participation/activity based class. There is no text required.

GRADING:

Each grade will be determined by attendance, participation and correct dress (3 PTS PER
DAY), AND demonstrated appropriate technique (50 points). Ability will not be assessed.
Attendance counts! More than 2 absences may result in dismissal from class. Contact me
ahead of time if absence is necessary; however the absence still counts. Please check your
school email daily for communication!!

A=98-100 A-=94-97 B+=90-93 B=88-89 B-=84-87 C+=80-83 C=78-79 C-=74-77 D=70-73

Wear clothing which allows you to be active!!

WE WILL FOLLOW THE COLLEGE’S ACADEMIC POLICY FOR HONESTY!!

We will be setting the course on Thursday, January 10, 2019! The next 6 class meetings
involve traditional lifts and training on machines for half of the students. The others will be
involved in functional circuit training. These include 1-15, 1-17, 1-22, 1-24, 1-29, 1-31.Class 7-
12 will see students switch roles. This includes 2-5, 2-7, 2-12, 2-14, 2-19, 2-21. The final class
meeting will involve metabolic resistance training methods and an evaluation of technique.
Our last class meeting is Tuesday, February 26th!!

This class IS NOT designed for athletes. If you participate in a varsity sport, you can receive
credit for the fitness core requirement. Please alert Dr. Stammers if this is the case.

THIS COURSE FULFILLS A CORE REQUIREMENT FOR FITNESS.

ADA statement.

Benedictine College complies with federal law requiring reasonable accommodations for
individuals with documented disabilities that may affect their performance in the class, or
otherwise affect the individual’s ability to enjoy the programs and services offered by the
College. If a student requests an accommodation from a faculty member, the faculty member
should direct the student to contact Julie Romano, Coordinator of Disability Services, in the
Student Success Center in Guadalupe Hall.

Please inform Dr. Stammers if there is a need for accommodations.

CLASS DAY BY DAY SCHEDULE

Thursday 1-10-Introduction to class, establishment of protocol, an overview of quarter and

A discussion of weekly log.

Tuesday 1-15-Introduction to circuit training with free weight and functional training
modalities. Correct technique, correct use, benefits of each (15 movements).

Thursday 1-17-Introduction of circuit training on machines, correct technique, utilization of

each machine, benefits, how to correctly implement circuit training (15 exercises taught)

Tuesday 1-22-Students complete 40 minute workout with partners. Five other minutes spent
on warm up which is taught today and five minutes on post-workout stretch and cool down.
This equal a 50 minute workout.

Thursday 1-24 Students complete workout under my supervision and strength and
conditioning practicum students who possess a Certified Personal Trainer certification. On
Tuesday the students are responsible for turning in workout log for out of class workouts.

Tuesday 1-29 Students turn in log. They are allowed to begin workout with partner after
warm up. Check out after completing workout and post workout stretch.
Thursday 1-31 Students may begin workout after warmup. Upon completion of workout and
post workout stretch, they may depart. Students are to turn in log on Tuesday.

Tuesday 2-5 Instructor switches workout groups. Functional training emphasizing real world
movements with resistance, body weight work, and work that focuses on the core. 15
exercises will be introduced and the students will execute them to show some basic
proficiency. Students turn in log.

Thursday 2-7 With their partner the students will begin the functional workout at a station of
their choice. The practicum student and instructor will circulate to guide the students. After
the post workout cool down the students may go. Log is due next Tuesday.

Tuesday 2-12 After the warm up the students are to begin the functional workout with
partners. After completion of the workout they are to complete the cool down. Turn in the
logs.

Thursday 2-14 After the warm up the students may begin the functional workout. After
completion they are to cool down. Logs due next Tuesday.

Tuesday 2-19 Turn in logs at beginning of class. Indicate that Thursday the class will
participate in a large group “boot camp” workout as one. Students then may begin warmup
and functional workout.

Thursday 2-21 The students will meet on the turf field. After a warm up led by the practicum
student the instructor introduces a completely body weight, metabolic workout. The
practicum student will lead the 40 minute workout which is followed by a cool down. Logs
are due on Tuesday.

Tuesday 2-26 The students will meet on the turf field. After a warm up led by the practicum
student, the instructor introduces a workout utilizing of weight plates. The practicum student
will lead the 40 minute workout which is followed by a cool down. Logs are due. Last class.