4) Identify the basic steps that contribute to a muscle contraction as well as the different types of muscle contraction.

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1 Southern Illinois University Carbondale College of Education and Human Services Department of Kinesiology KIN 104D Strength Training INSTRUCTOR INFORMATION: NAME: Dr. Juliane Wallace OFFICE: Davies 119 MAILBOX: Davies 107 PHONE: OFFICE HOURS: M,W 11-1; T 1-3pm (All other times by appointment) COURSE TEXT: Westcott, W. Building Strength and Stamina (2 nd Ed.), Champaign, IL Human Kinetics, COURSE DESCRIPTION: KIN 104D is designed to give students the knowledge necessary to safely and effectively increase their muscle strength and endurance. COURSE OBJECTIVES AND OUTCOMES: At the completion of the course each student will be able to: 1) Define muscular strength and endurance. 2) Identify the major muscle groups of the body. 3) Identify the anatomical, biological, and biomechanical concepts that contribute to the development or limitation of muscular strength and endurance. 4) Identify the basic steps that contribute to a muscle contraction as well as the different types of muscle contraction. 5) Distinguish between the different muscle fiber types. 6) Identify the factors that influence muscle fatigue. 7) Properly demonstrate techniques used for the assessment of muscle strength and endurance. 8) Identify strategies for and benefits of proper warm-up and cool down. 9) Discuss different resistance training programs/strategies, as well as the use of different types of equipment. 10) Identify the ACSM F.I.T.T. recommendations for resistance training. 11) Describe how consistent resistance training can contribute to increases in muscle strength and endurance.

2 12) Discuss the importance of muscle strength and endurance as it relates to overall physical fitness (benefits of adequate levels of muscle strength and endurance for both athletic and everyday activity performance). 13) Identify strategies for exercise program adherence. 14) Demonstrate proper weight-room etiquette. 15) Discuss and demonstrate proper safety techniques/strategies. COURSE POLICIES: Exams: Exam questions will be based on material covered in lecture and any specific assigned readings from the textbook. Material from lecture includes any information printed on class handouts as well as any additional information given verbally. While they serve as an excellent supplement and study tool, the book chapters alone are not sufficient for successful exam performance. In other words, take good notes or copy them from someone who does. Bring something to write with/on. The majority of the course lectures will take place during the first week of the term. Exam I will test approximately ½ of the course material and Exam II will test the other half. Study guides for each exam will be distributed. Assignment: Part 1: After the first class period, each student will put the instructor s address into the personal contacts file of his/her account (this assures that mass s sent to the entire class will not be placed in your junk mail file). Part 2: After the instructor has everyone s address (Monday, 6/20/2011), she will send a mass to the entire class with the words Assignment in the subject line. Each student will then respond to the mass with an that contains the student s name, the name of the class, and the class meeting time. This must be completed by class time on Monday, 6/27/2011. Failure to meet this deadline will result in a 50% reduction in the Assignment grade. The grade will be reduced by 5% for each day of lateness thereafter. The instructor will acknowledge this with an that contains the words You have finished the Assignment with a grade of 100%. Maintain your Assignment grade by checking your account 3-4 times per week. You do NOT need to respond to this message, but retain this confirmation for ~3 weeks in case of any grade discrepancies. It is crucial that you maintain and monitor your account throughout the course as updates/instructions/changes will often be communicated via . Failure to check your regularly will result in a reduction in your assignment grade. If your address changes, it is your responsibility to inform the instructor

3 Resistance Training Journal: Each student must design and maintain a journal that will assist them in tracking their activity/progress throughout the course. It should include detailed tracking of exercises performed, amount of weight lifted, and the number of sets/reps completed. It should also include a workout plan on page 1 that describes the nature of your workouts (3 sections of workout plan: A. Muscle Group Targeting; B. Intensity Level C. Goals). Subjective comments on physical /mental/emotional condition, soreness, etc. are not required but are encouraged. The format of this journal must be approved by the instructor by Wednesday, 6/22/2011 ( format includes your workout plan plus an example page of how you are going to track your progress see Resistance Training Journal Example). Failure to meet this deadline will result in a 50% reduction in the Resistance Training Journal grade. The grade will be reduced by 5% for each day of lateness thereafter. The final completed journal must be turned into the instructor in class on Weds, July 27, Failure to meet this deadline will result in a 50% reduction in the Resistance Training Journal grade. The grade will be reduced by 5% for each day of lateness thereafter. NOTE: you are required to have your journal with you for every class session you attend. The instructor will periodically spot-check your journal throughout the term. Repeated failure to bring your journal will result in a reduction in your Resistance Training Journal grade. Spotting/Technique Tests: The instructor will periodically test your spotting and/or lifting technique on the machine that you are using. These tests will be given a grade between and all spotting tests performed will be averaged to compute your spotting test grade (2-4 random tests are likely). Please see the Spotting/Technique Testing handout for more information. Grade Breakdown: Assignment 5% Spotting/Technique Tests 15% Resistance Training Journal: 40% Exam I: 20% Exam II: 20% TOTAL: 100% Grade Evaluation: % = A % = B % = C % = D < 59.9 = F

4 Attendance: Class attendance is mandatory for each class session. In an activity-based course, this is the only way that it is fair to each student enrolled in the class. Each student is given two free unexcused absence for the term (an excuse is not necessary the freebie absences will be used up regardless of the circumstance the 1 st and 2 nd time you are absent). Each unexcused absence beyond the first two freebies will reduce the overall course grade by 5 percentage points (Example: Course grade earned: 72% or C = New course grade: 67% or D ). Excused absences are those that are approved prior to the class meeting period. In some cases, excused absences may require documentation in order to be approved. Lack of participation, unless otherwise excused, will be considered an unexcused absence. Absences may NOT be made up by attending another section of the course unless approved in advance by the instructor. Attendance will be taken at the start of class. Each student is required to check in with the instructor at the end of class (9:35 AM no earlier) prior to leaving anyone who leaves without checking out will be given an unexcused absence or will use one of their freebie absences if not used yet. Those students who complete the term without using their freebies will have 2 percentage points added to their overall course grade. Please be on time for each class period. Each student is given two unexcused free tardies for the term. The first 2 tardies will count as the freebies regardless of the reason for your lateness. Each late arrival after the 1 st two will be counted as an unexcused absence unless otherwise excused (this absence may count as one of your freebie absences if they have not been used). Please be as unobtrusive as possible if you need to arrive late. The same is true if you have to leave class for any reason (especially during a lecture session). Synchronize with the instructor s watch if necessary. Personal Training with the Instructor Any student that is relatively unfamiliar with resistance training techniques may choose to sign up for a resistance training personal training session(s) with the instructor. These lessons may be made individually or in groups. Students will be encouraged to make these appointments starting with the first class period. These sessions are not a course requirement, although periodically the instructor may instruct the entire class on an aspect of strength training. Pre and Post Strength and Endurance Testing All students will be encouraged to engage in at least one upper body and one lower body strength and endurance evaluation at the beginning ( pre ) and completion ( post ) of the course using the testing techniques outlined in the lecture notes. Physical assessment of strength and endurance is a great way to track your progress throughout the course and beyond. All students engaging in pre-post testing will be asked to fill out a diet/activity form prior to the pre test and then follow these standards prior to the post test. As stated earlier, pre and post testing will be encouraged, however, it is not a class requirement. All students completing both pre and post testing will receive 2 percentage points added to their overall course grade.

5 Lifting Partner(s): Each student will be encouraged to have a lifting partner(s) for safety and effectiveness during the workout sessions. Appropriate Dress: All students should come to each class session in comfortable workout clothing. Guidelines are as follows: 1) Shorts, t-shirts, tank-tops, sweats are all acceptable (NO JEANS, DRESSES, 3-PIECE SUITS, ETC.) 2) Tennis, running, cross-trainer or any other athletic-type shoes (NO SANDALS, HEELED SHOES, OR BOOTS) 3) No dangling jewelry or sunglasses Repeated failure to dress appropriately will be considered an unexcused absence. Cell Phones and Headphones: Cell phones should be in the off or silent mode at the start of each class period. If your cell phone rings during class, you will be given one warning. If it rings a 2 nd time, you will be asked to leave the class and your overall course grade will be reduced by 5% for that infraction and for any infraction thereafter. The same policy applies if you have your phone out for any reason (texting, etc.). Headphones must be removed at the start of each class period. Contacting the instructor: Feel free to stop by the instructor s office or call at any time (Davies 119). If the instructor is not in her office hours she may not be immediately available, but she will make every effort to be as accessible as possible. All communication outside of class from the instructor will come in the form of . It is your responsibility to maintain and check your account. If your address changes, it is your responsibility to inform the instructor. NOTE: when ing or calling the instructor it is important that you use appropriate, professional communication protocol. Address all s to Dr. Wallace and be sure to identify yourself properly. The instructor s address and phone number are located on the syllabus and can also be located by using the People Finder or by calling the university information number ( ) or the Kinesiology Department ( ). NOTE: If you miss a day of class, assignment due date, exam, lab session, etc (anything that is mandatory for the class), it is your responsibility to inform the instructor of your absence and excuse in a timely fashion. It is best to inform the instructor prior to your absence, but if it is an emergency/last minute situation, inform the instructor within the first hours following the absence. Adherence to this policy will increase the chance of the instructor accepting your excuse as legitimate. Upon your return to class it is your responsibility to follow-up with the instructor on anything you might have missed during your absence.

6 Extra Credit: There may be a few extra credit opportunities throughout the term. They will be given at random during lecture periods and cannot be made-up. Extra-credit opportunities may require out-of-class time. Disability Issues: Students with disabilities who believe that they need accommodations in this class/program should contact the instructors immediately to ensure that appropriate accommodations are implemented in a timely fashion. Emergency Procedures: Southern Illinois University Carbondale is committed to providing a safe and healthy environment for study and work. Because some health and safety circumstances are beyond our control, we ask that you become familiar with the SIUC Emergency Response Plan and Building Emergency Response Team (BERT) program. Emergency response information is available on posters in buildings on campus, available on the BERT's website at Department of Public Safety's website (disaster drop down) and in the Emergency Reponse Guidelines pamphlet. Know how to respond to each type of emergency. Instructors will provide guidance and direction to students in the classroom in the event of an emergency affecting your location. It is important that you follow these instructions and stay with your instructor during an evacuation or sheltering emergency. The Building Emergency Response Team will provide assistance to your instructor in evacuating the building or sheltering within the facility. Locker rooms: Locker room facilities are available for day use. Locks and towels are available for a cost. Lock up your valuables you alone are responsible for their safety. Academic Dishonesty: The penalty for academic dishonesty (cheating, allowing another student to cheat off of you, plagiarism, etc.) on any assignment or examination will result in an automatic score of zero for that assignment/exam and may result in a failing grade for the course. Instructor s Responsibility: Present the material as clearly and completely as possible. Make lectures/activities as interesting/practical as possible. Help the student to gain the maximum knowledge possible. Student s Responsibility: Treat your fellow students with respect.

7 Be straightforward and upfront in your dealings with the instructor. Do not use the following statements: I need to get a good grade in this class. Is there any extra credit I can do? If you come in for extra help, you need to be prepared properly. Do not expect the instructor to re-lecture the information to you. Treat the instructor with respect and the instructor will do the same for you (Turn off cell phones, don t talk when the instructor is talking, etc.) Learn and have fun. TENTATIVE SCHEDULE (students will be notified of deviations in the schedule via ): Date June 13 June 15 June 20 June 22 June 27 June 29 July 4 July 6 July July 27 August 1 Instruction Syllabus review; Introduction to KIN 104D; Begin covering Lecture Notes Continue covering lecture notes; Begin scheduling resistance training lesson appointments Finish covering lecture notes; Spotting demonstration: Warm-up and cool-down technique demonstration Begin pre strength and endurance testing; Begin resistance training/lessons/journal writing; Continue pre strength and endurance testing; Continue resistance training/lessons/journal writing Resistance Training Journal format approval due by end of class Assignment due Continue resistance training/lessons/journal writing INDEPENDENCE DAY OBSERVANCE NO CLASS Exam I; Continue resistance training/lessons/journal writing; Begin Spotting & Technique testing Continue resistance training/lessons/journal writing/ spotting & technique testing Continue resistance training; Resistance Training Journal Due By End of Class Return Diet/Activity forms for all strength and endurance testing students Continue resistance training; Begin post strength and endurance testing August 3 Exam II - LAST DAY OF CLASS; Complete post strength and endurance testing

8 Example Workout Plan (page 1 of your journal) A. Muscle Group Targeting: Resistance Training Journal Example I plan to flip-flop back and forth on a week to week basis between 2 options: Option 1 For option 1, I will exercise all of my major muscle groups each day that we have class (Mon. and Weds.) and then do the same thing on Friday as well. That way I will be conforming to the ACSM recommendation for frequency. Option 2 For option 2, I will adhere to the following schedule to target my major muscle groups. I will still be adhering to the ACSM recommendations for frequency (exercising each major muscle group 2-3 times per week) Monday Tuesday Wednesday Thursday Chest Back Chest Back Triceps Shoulders Triceps Shoulders Legs Biceps Legs Biceps Front Abs Side Abs Front Abs Side Abs B. Intensity Level: C. Goals: I want to focus on increasing my muscle mass during the semester so I will engage primarily in high weight/low reps training; however in the 5 th week of the class I plan to do low weight/high reps in order to throw my body a bit of a curveball (by doing this I hope to avoid an extended plateau in my rate of improvement) 1) As I said earlier I want to increase my muscle mass I hope to pair this with an overall loss in body fat percentage of 2-3 percent over the 8 weeks. 2) I would like to increase my bench press 1-RM by 20 lb and increase my bench press endurance reps by 5 3) I would like to increase my leg press 1-RM by 50 lb and increase my bench press endurance reps by 7 4) I would like to complete at least 85% of the workouts I have planned over the course of the 8 weeks (this includes both class and non-class days) 5) I would like to increase the strength in the muscles surrounding my hip joints so they might not hurt as much when I run a lot.

9 Example Daily Tracking (Option 1): Day/Date: Weds, June 22, 2011 Muscle Group Exercise Workout Weight (lb) Sets Reps Next workout: (incr. intensity; (decr. Intensity); (stay the same) Chest Incline bench press Quadriceps Leg press Upper Back Lat pulldown machine weight by 10 lb Hamstrings Seated leg curl machine reps by 2 Shoulders Shoulder press machine Calves Standing heel raises NA 3 12 reps by 2 Triceps Triceps pressdown weight by 10 lb Abductors Side leg lifts NA 3 12 (Hips) Biceps Barbell preacher curl weight by 5 lb Adductors Adduction machine (Groin) Forearms Barbell wrist curls weight by 5 lb Front Abs Crunches NA 3 20 reps by 2 Lower Back Lower back machine Side Abs Side trunk lifts NA 3 12 COMMENTS: Despite only getting 4 hours of sleep last night, I was pretty energetic today, although I had to use a lower intensity during my treadmill session I completed after my resistance training. I was able to eat a good breakfast for a change, so that probably helped a lot. I am really seeing improvement in my flexibility during my cool-down slow and static stretching although I was still a little sore from Monday s workout