SES-1040: TEACHING EXERCISE TRAINING TECHNIQUES

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1 SES-1040: Teaching Exercise Training Techniques 1 SES-1040: TEACHING EXERCISE TRAINING TECHNIQUES Cuyahoga Community College Viewing:SES-1040 : Teaching Exercise Training Techniques Board of Trustees: Academic Term: Subject Code SES - Sport and Exercise Studies Course Number: 1040 Title: Teaching Exercise Training Techniques Catalog Description: Instruction on how to teach basic principles, concepts, and techniques of exercise. Students will learn to instruct cardiovascular, resistance, functional and flexibility exercises and activities. Includes proper instructional exercise techniques, guidelines, safety, injury prevention, and basic exercise programming. Students will assist in teaching exercise techniques to PE and/or recreation classes. Outside class assignments may be required. Credit Hour(s): 3 Lecture Hour(s): 2 Lab Hour(s): 2 Requisites Prerequisite and Corequisite None. I. ACADEMIC CREDIT Academic Credit According to the Ohio Department of Higher Education, one (1) semester hour of college credit will be awarded for each lecture hour. Students will be expected to work on out-of-class assignments on a regular basis which, over the length of the course, would normally average two hours of out-of-class study for each hour of formal class activity. For laboratory hours, one (1) credit shall be awarded for a minimum of three laboratory hours in a standard week for which little or no out-of-class study is required since three hours will be in the lab (i.e. Laboratory 03 hours). Whereas, one (1) credit shall be awarded for a minimum of two laboratory hours in a standard week, if supplemented by out-of-class assignments which would normally average one hour of out-of class study preparing for or following up the laboratory experience (i.e. Laboratory 02 hours). Credit is also awarded for other hours such as directed practice, practicum, cooperative work experience, and field experience. The number of hours required to receive credit is listed under Other Hours on the syllabus. The number of credit hours for lecture, lab and other hours are listed at the beginning of the syllabus. Make sure you can prioritize your time accordingly. Proper planning, prioritization and dedication will enhance your success in this course. The standard expectation for an online course is that you will spend 3 hours per week for each credit hour. II. ACCESSIBILITY STATEMENT If you need any special course adaptations or accommodations because of a documented disability, please notify your instructor within a reasonable length of time, preferably the first week of the term with formal notice of that need (i.e. an official letter from the Student Accessibility Services (SAS) office). Accommodations will not be made retroactively. For specific information pertaining to ADA accommodation, please contact your campus SAS office or visit online athttp:// Blackboard accessibility information is available athttp://access.blackboard.com. Eastern (216) Voice Metropolitan (216) Voice

2 2 SES-1040: Teaching Exercise Training Techniques Western (216) Voice Westshore (216) Voice Brunswick (216) Voice Off-Site (216) Voice III. ATTENDANCE TRACKING Regular class attendance is expected. Tri-C is required by law to verify the enrollment of students who participate in federal Title IV student aid programs and/or who receive educational benefits through other funding sources. Eligibility for federal student financial aid is, in part, based on your enrollment status. Students who do not attend classes for the entire term are required to withdraw from the course(s). Additionally, students who withdraw from a course or stop attending class without officially withdrawing may be required to return all or a portion of the financial aid based on the date of last attendance. Students who do not attend the full session are responsible for withdrawing from the course(s). Tri-C is responsible for identifying students who have not attended a course, before financial aid funds can be applied to students accounts. Therefore, attendance will be recorded in the following ways: For in-person courses, students are required to attend the course by the 15th day of the semester, or equivalent for terms shorter than 5-weeks, to be considered attending. Students who have not met all attendance requirements for an in-person course, as described herein, within the first two weeks of the semester, or equivalent, will be considered not attending and will be reported for non-attendance and dropped from the course. For blended-learning courses, students are required to attend the course by the 15th day of the semester, or equivalent for terms shorter than 5-weeks, or submit an assignment, to be considered attending. Students who have not met all attendance requirements for a blended-learning courses, as described herein, within the first two weeks of the semester, or equivalent, will be considered not attending and will be reported for non-attendance and dropped from the course. For online courses, students are required to login in at least two (2) times per week and submit one (1) assignment per week for the first two (2) weeks of the semester, or equivalent to the 15th day of the term. Students who have not met all attendance requirements for an online course, as described herein, within the first two weeks of the semester, or equivalent, will be considered not attending and will be reported for non-attendance and dropped from the course. At the conclusion of the first two weeks of a semester, or equivalent, instructors report any registered students who have Never Attended a course. Those students will be administratively withdrawn from that course. However, after the time period in the previous paragraphs, if a student stops attending a class, wants or needs to withdraw, for any reason, it is the student's responsibility to take action to withdraw from the course. Students must complete and submit the appropriate Tri-C form by the established withdrawal deadline. Tri-C is required to ensure that students receive financial aid only for courses that they attend and complete. Students reported for not attending at least one of their registered courses will have all financial aid funds held until confirmation of attendance in registered courses has been verified. Students who fail to complete at least one course may be required to repay all or a portion of their federal financial aid funds and may be ineligible to receive future federal financial aid awards. Students who withdraw from classes prior to completing more than 60 percent of their enrolled class time may be subject to the required federal refund policy. If illness or emergency should necessitate a brief absence from class, students should confer with instructors upon their return. Students having problems with class work because of a prolonged absence should confer with the instructor or a counselor. IV. CONCEALED CARRY STATEMENT College policy prohibits the possession of weapons on college property by students, faculty and staff, unless specifically approved in advance as a job-related requirement (i.e., Tri-C campus police officers) or, in accordance with Ohio law, secured in a parked vehicle in a designated parking area only by an individual in possession of a valid conceal carry permit. As a Tri-C student, your behavior on campus must comply with the student code of conduct which is available on page 29 within the Tri-C student handbook, available athttp:// must also comply with the College s Zero Tolerance for Violence on College Property available athttp:// documents/ zero-tolerance-for-violence-policy.pdf Outcomes Course Outcome(s): Explain the principles and concepts of cardiovascular fitness to clients and demonstrate and provide instruction on related exercise techniques and safety precautions. Objective(s): 1. Define aerobic and anaerobic fitness. 2. Supervise a cardiovascular training workout. 3. Describe the benefits of cardiovascular training. 4. Explain the cardiovascular training guidelines to improve health and fitness for apparently healthy individuals. 5. Explain the concepts of overload, specificity, and progression as they relate to cardiovascular training. 6. Explain general cardiovascular participation guidelines related to warm-up, cool-down, hydration, clothing, footwear, and breathing.

3 SES-1040: Teaching Exercise Training Techniques 3 7. Describe the various types of cardiovascular training programs including interval, continuous, long-slow distance, fartlek, pace/ tempo, circuit, cross-training, and arm exercises. 8. Describe exercises designed to enhance aerobic and anaerobic cardiovascular fitness. 9. Demonstrate skill in the use of various methods for establishing and monitoring levels of exercise intensity, including percent of age-predicted maximum heart-rate, heart-rate reserve (Karvonen), rating of perceived exertion (RPE), metabolic equivalent (METs) and watts. 10. Explain the basic exercise techniques to properly perform, demonstrate, and teach common cardiovascular training exercises and activities. Course Outcome(s): Explain the principles and concepts of resistance and functional training to clients and demonstrate and provide instruction on related exercise techniques and safety precautions. Objective(s): 1. Define resistance training, muscular endurance, muscular strength, and muscular power. 2. Describe the benefits of resistance training. 3. Explain the resistance training guidelines to improve health and fitness for apparently healthy individuals. 4. Explain the concepts of overload, specificity, and progression as they relate to resistance training. 5. Explain general resistance training participation guidelines related to hand-grip, starting positions, breathing, and weight-belt recommendations. 6. Describe resistance training classifications including power, core, assistance, isometric, isotonic, isokinetic, close and open chain exercises. 7. Describe the following types of resistance training: workouts: single set, multiple set, power, core, assistance, push-pull, alternate upper-lower body, compound sets, supersets, negatives, and pyramids. 8. Describe the advantages and disadvantages of free weights, machines, body weight, resistance tubing, and stability balls to improve muscular fitness. 9. Discuss the relationship between the number of repetitions, sets, intensity, volume, and rest period with regard to muscular endurance, strength, and power. 10. Discuss steps for safe and proper placement of resistance training equipment. 11. Demonstrate how to safely and effectively spot resistance training exercises. 12. Supervise a resistance training workout. 13. Define functional training. 14. Compare and contrast resistance and functional training. 15. Discuss the benefits of functional training. 16. Discuss the basic types of functional training exercises. 17. Explain the techniques to properly perform, demonstrate and teach basic functional training exercises and activities. 18. Supervise a functional training workout. Course Outcome(s): Explain the principles and concepts of flexibility to clients and demonstrate and provide instruction on safe and effective exercises to improve and enhance flexibility. Objective(s): 1. Explain the techniques to properly perform, demonstrate, and teach common resistance training exercises. 2. Describe the benefits of flexibility training. 3. Identify range of motion for major joints in the human body. 4. Identify the factors that affect flexibility. 5. Explain the value of warming up before participating in flexibility training. 6. List and explain the various types of flexibility training. 7. Explain the basic techniques to properly perform, demonstrate, and teach common flexibility exercises. 8. Identify common flexibility exercise technique errors and contraindicated exercises. 9. Supervise a flexibility training workout. Methods of Evaluation: 1. Competency skills test 2. Written assignments 3. Internet assignments 4. Instructional teaching assignments 5. Practical skills evaluation 6. Outside class assignment 7. Written examination

4 4 SES-1040: Teaching Exercise Training Techniques Course Content Outline: 1. Overview of teaching exercise training techniques course 2. Cardiovascular training b. Aerobic and anaerobic c. Benefits 3. Overview of resistance training b. Muscular endurance, hypertrophy, strength, power c. Benefits 4. Overview of functional training b. Benefits 5. Overview of flexibility training b. Types c. Benefits 6. Guidelines for cardiovascular activity participation a. Pre-exercise screening b. Hydration c. Clothing d. Warm-up e. Cool-down f. Exercise frequency g. Exercise intensity h. Exercise duration i. Breathing 7. Cardiovascular machine exercise technique a. Treadmill b. Stair climber c. Elliptical trainer d. Stationary bicycles e. Semi-recumbent bicycles f. Rowing machines 8. Cardiovascular non-machine exercise technique a. Walking b. Running c. Swimming d. Additional exercises 9. Group exercise class 10. General principles of cardiovascular training a. American College of Sports Medicine training guidelines b. Overload c. Specificity d. Exercise frequency e. Exercise intensity i. Heart-rate method maximum (HRmax) ii. Heart rate reserve (HRR) iii. Metabolic equivalents (METs) iv. Watts v. Talk test f. Rating of perceived exertion (RPE) g. Exercise duration h. Exercise type/mode 11. Types of cardiovascular training a. Continuous/long, slow distance b. Fartleks c. Intervals

5 d. Pace/tempo e. Circuit f. Cross g. Arm exercise 12. Introduction to resistance and functional training of resistance training b. Definition of functional training c. Compare and contrast resistance and functional training 13. Guidelines for resistance and functional training participation a. Pre-exercise screening b. Hand grip types and widths c. Starting and contact positions d. Breathing considerations e. Weightlifting belt recommendations 14. Types of resistance and functional training modalities a. Machines b. Free weights i. Barbells ii. Dumbbells c. Body weight d. Resistance tubing e. Physioball f. Medicine balls g. Kettlebells h. Additional equipment 15. Resistance and functional training classification a. Stability b. Strength c. Power d. Compound/multi-joint e. Assistance/single-joint f. Isometric g. Isotonic h. Isokinetic i. Closed chain j. Open chain 16. Resistance and functional training exercise technique a. Abdominal/trunk/core exercises b. Back/trunk/core exercises c. Chest exercises d. Shoulder exercises e. Arm exercises i. Biceps ii. Triceps iii. Forearms and wrists f. Hip and thigh exercises g. Functional exercises h. Power exercises 17. Spotting resistance training exercises a. Free weights i. Barbell exercises ii. Dumbbell exercises b. Machines 18. General principles of resistance and functional training a. American College of Sports Medicine training guidelines b. National Strength and Conditioning Association guidelines c. Other professional organization guidelines d. Specificity SES-1040: Teaching Exercise Training Techniques 5

6 6 SES-1040: Teaching Exercise Training Techniques e. Overload f. Exercise choice/selection g. Exercise frequency h. Exercise order i. Loads j. Repetitions and sets k. Rest periods l. Variation m. Progression 19. Types of resistance and functional training a. Single set b. Multiple set c. Power-core-assistance d. Push and pull e. Alternate upper and lower body f. Compound sets g. Supersets h. Negatives i. Pyramids j. Movement patterning 20. Flexibility training guidelines a. American College of Sports Medicine (ACSM) b. American Council on Exercise (ACE) c. National Strength and Conditioning Association (NSCA) d. Other professional organization guidelines 21. Types of flexibility training a. Static stretching b. Active stretching c. Passive stretching d. Ballistic stretching e. Proprioceptive neuromuscular facilitation (PNF) f. Dynamic stretching 22. Flexibility training exercises a. Static flexibility exercise b. Active flexibility exercises c. Passive flexibility exercises d. Dynamic flexibility exercises e. PNF flexibility exercises f. Contraindicated exercises Resources American College of Sports Medicine.ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription.7th ed. Philadelphia, PA: Lippincott Williams Wilkins, Delavier, Frances.Strength Training Anatomy.3rd ed. Champaign, IL: Human Kinetics, American College of Sports Medicine.ACSM's Guidelines for Exercise Testing and Prescription.10th ed. Philadelphia, PA: Lippincott Williams Wilkins, Kraemer, William, and Steven Fleck.Optimizing Strength Training: Designing Nonlinear Periodization Workouts.Champaign, IL: Human Kinetics, Earle, Roger, Thomas Baechle.NSCA's Essentials of Personal Training.Champaign, IL: Human Kinetics, 2012.

7 SES-1040: Teaching Exercise Training Techniques 7 American College of Sports Medicine.ACSM's Resources for the Personal Trainer.5th ed. Philadelphia, PA: Lippincott Williams Wilkins, Walker, Brad.The Anatomy of Stretching.2nd ed. Berkeley, CA: North Atlantic Books, Anderson, Bob.Stretching.30th ed. Berkeley, CA: Publishers Group West, Aaberg, Everett.Resistance Training Instruction.2nd ed. Champaign, IL: Human Kinetics, National Strength and Conditioning Association.Exercise Manual Technique for Resistance Training.3rd ed. Champaign, Ill: Human Kinetics, Delavier, Frances.Core Training Workout.Champaign, Ill: Human Kinetics, American Council on Exercise.ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals.4th ed. NY: American Council on Exercise, National Academy of Sports Medicine.NASM's Essentials of Personal Fitness Training.4th ed. NY: Jones and Bartlett Publishing, Blahnik, Jay.Full Body Flexibility.2nd ed. Champaign, Ill: Human Kinetics, Berg, Kristian.Prescriptive Stretching.1st ed. Champaign, Ill: Human Kinetics, Top of page Key: 4016