Killingly High School

HPE Department
Athletic Conditioning & Strength Training
2012-2013 Course Syllabus

Instructor: Dan Vogt

Email: dvogt@killinglyschools.org
Room: Weight Room
Time: Every other day, 1 semester
Credits: .5 credits

1. Course Description

This course is designed to familiarize the student to an approach at athletic conditioning and strength
training. This class will promote students the knowledge in developing, tracking and learning about
resistance training as it relates to athletics. Students will develop a weight-training program based on a
personal fitness goal. Students will be instructed in basic principles of strength training & conditioning for
personal fitness and development. The course focus is on strength training which includes instruction in
lifts & principles of strength training and conditioning. Students will be provided quality workout
opportunity based on the strength training principles taught. Topics, which may be explored, include
systematic strength training, plyometric (explosion) training, speed & agility training, physiology of
exercise, and other training methods. Tests and measurements of fitness, strength, & conditioning, as a
means of evaluating progress, will be part of this course.

2. Class & Conduct Expectations

1. Attend, be on time, dress appropriately, and perform to the best of your abilities everyday.
2. Treat ALL class members and staff with courtesy and respect.
3. Physical and/or verbal abuse and profanity are NOT acceptable at anytime.
4. Follow safety guidelines throughout the activity.
5. Respect and care for all equipment and facilities.
6. KHS rules and policies will be enforced.
7. Only students registered in class will be allowed in the activity areas during class.

3. Course Objectives

By the end of this course the student will be able to:

A) Develop a personal fitness program that relates to athletic conditioning and strength
training.

B) Understand how to increase in muscular strength, power, endurance and hypertrophy

through a weight-training program.

C) Focus on how to lift weight using proper form, control, safety and full range of motion
by combining multi-joint and single joint exercises.

D) Name and describe various weight lifting exercises as they relate to anatomical muscles
groups.

E) Understand how other components of weight training, such as cardiovascular

endurance, nutrition, flexibility, and body composition all relate to a fitness goal.
4. Course Requirements

A) Class Attendance / Participation: A major portion of your grade will count on your class attendance
and participation. This includes attending every class dressed in proper P.E. clothing and sneakers. Your
participation will be observed on well you perform in the weight room. Sitting on the machines throughout
a class does not count as participation and will be counted as a zero that day. Not participating in class
because of a failure to dress in P.E. or any other reason (Non-medical) will result in a zero that day. Failure
to forget to bring P.E. cloths, but a willing to still participate in class will result in ½ credit that day. Each
zero will count as 3 points off your final grade. Class makes ups will be provided throughout the semester
if needed.

B) Weight Lifting Program: You will be required to keep a fitness program (packet) that will serve as
documentation of your daily workouts throughout the term. In this program, which will be through data
software, you will indicate what type of program you are using according to your fitness goal(s). This
includes naming the exercises you are using, how much weight you are lifting, how many sets you are
doing, and how many repetitions you are involving in you personal fitness program. When starting a
weight training program, a journal like this helps you keep track of your workouts in order to improve on
a daily basis.

C) Tests: During this term, you will be given a series of test (in class or take home) that will relate to
various subjects that are incorporate into this unit. These subjects will range from fitness assessments,
functional anatomy, physiology & sports performance, testing the athlete in the weight room, principles of
weight training, speed, strength and power training, flexibility training, sports nutrition and medical
considerations.

D) Final Summative Assessment: You will have an assessment option to choose from at the end of this
unit:

Option #1:
Demonstrate and record at least 5 machines/free weights that you began with at the beginning of this unit
when finding your 1 rep. max. Use the same amount of weight (that you began with when finding your 1
rep. max at the beginning of this unit) with these same exercises and try to increase with more repetitions.

Option #2:
Demonstrate and record at least 5 machines/free weights that you began with at the beginning of this unit
when finding your 1 rep. max. Increase in weight with these same exercises and try to find a new 1 rep.
max.

E) Fitness Assessment (Before/After): Students will keep a “before/after” fitness assessment profile of
themselves measuring their personal fitness gains based on their goal(s). These assessments will
incorporate measurements on how they started out when the semester began, related to how they finished
at the end. This involves: Biometrics, Body Fat %, BMI, Waste-to-Hip Ratio, Sub VO2 Max, Flexibility,
Muscular Strength, Power, and Endurance.

5. Evaluations and Grading

Final grade will be based on:

A) Class Attendance / Participation / Effort: 40%

B) Weight Lifting Program: 20%
C) Tests: 15%
D) Final Summative Assessment: 15%
E) Fitness Assessment (Before/After): 10%
 Athletic Conditioning & Strength Training Curriculum
Fitness Assessments
- Biometrics
- Body Composition Assessment (Lange Skinfold Caliper Technique & Girth Technique
- BMI (Body Mass Index)
- Waste to Hip Ratio
- Sub VO2 Max 1 mile walk test

Functional Anatomy
- General Anatomy Terms
- Movement Terminology

Physiology & Sports Performance

- Energy for Sport Performance
- Anaerobic Phosphate System
- Anaerobic Lactic Energy System
- Aerobic Energy
- Target Heart Rate
- Muscle Contractions (Slow & Fast Twitch Fibers)

Testing the Athlete in the Weight Room

- Muscle Contractions (Isometric, Concentric, Eccentric, Isokinetic)
- Tests for Muscular Strength, Power, Endurance, Power, Speed and Agility

Principles of Training
- Overload
- Recovery
- Reversibility
- Specificity
- Individuality

Speed, Strength & Power Training

- Maximum speed, Acceleration, Speed-Endurance, Change-of-direction
- Maximum strength & Strength endurance
- Training methods for speed, strength & Power

Flexibility Training
- The role of flexibility in performance
- Flexibility & injury prevention
- Flexibility & muscle performance
- Acquiring flexibility
- Types of stretching (Static, Ballistic, Dynamic, PNF)

Developing a Weight Lifting Program based on Sport and Fitness Goal

- Muscular Strength
- Muscular Power
- Muscular Endurance
- Muscular Hypertrophy
- Sports specific
- Principles of weight lifting
- Safety aspects of weight training
Recording Progress
- Fitness Journals
- Recording Sets, Reps & Weight

F.I.T. Principle
- Frequency
- Intensity
- Time (Duration)
- Warming up
- Cooling down
- Stretching

Sports Nutrition
- Energy
- Classifications of Nutrition (Carbohydrates, Proteins, Fats, Vitamins, Minerals & Water)
- Hydration recommendations
- Competition diet (Carb loading, pre-competition meal, eating during exercise, eating between
exercise and recovery)
- Weight Control (General guidelines for body fat loss, general guidelines for bulking up, eating
disorders and ergogenic aids)

Medical Considerations
- Managing injuries (types of injuries, preventing injuries, treating & rehabilitating injuries.
- Overtraining, preventing overtraining and treating overtraining