KINESIOLOGY 250 WEST LOS ANGELES COLLEGE DEPARTMENT OF PHYSICAL EDUCATION Instructor Marlon Abrazado, M.S. Term Fall 2014 Email mabrazado@gmail.com Class Meeting Days Saturday Class Location PECN 14 Class Meeting Hours 9:35am 11:35pm COURSE DESCRIPTION This course covers the principles, of weight training for men and women. It develops a general program of progressive resistance exercises with adaptation and implications for the individual student. Attention is given to terminology, use of equipment, safety precautions, nutrition and weight control, and basic principles of anatomy and physiology. OBJECTIVES 1. Understand the five components of fitness: cardiovascular endurance, muscle strength, muscle endurance, flexibility and body composition. 2. Participate in a progressively more demanding program of resistance exercise that improves the components above. 3. Demonstrate proper form and applications of the learned exercises. 4. Identify the components of a healthy diet and its relationship with resistance and cardiovascular exercise towards improving measures of fitness outcomes. EXAMINATION SCHEDULE Date Day Initial Physical September 13, 2014 Saturday Quiz 1 September 27, 2014 Saturday Quiz 2 October 25, 2014 Saturday Quiz 3 November 22, 2014 Saturday Final Physical December 20, 2014 Saturday PHYSICAL EXAMS Physical exams will consist of standard benchmark tests to assess physical strength and endurance. Two tests will be administered during the course: one at the beginning and one at the end of the 16 week course. Tests will be scored to quantify improvements during the course and identify areas of improvement. 1 P age
QUIZZES All quizzes will consist of 2 parts: 1. objective type questions (e.g. True/False; Multiple Choice) 2. Fill in the Blanks No makeup examinations or quizzes will be administered. Any missed will be counted as a zero. PROJECT You will be required to capture photos and/or videos of yourself performing any strength exercise of your choice. You will then evaluate your technique and provide critiques for improvement. You should be able to utilize any material learned during the course, as well as any outside sources to supplement your evaluation. A one page report will be submitted to the instructor by the deadline outlined below. The report should consist of the following: Name of exercise Anatomy involved (e.g. muscle groups both primary and secondary, joints) Variations in technique Identification of incorrect form from captured photos/videos How to correct form Benefits/Disadvantages to performing this exercise Possible Injuries COURSE GRADE Component Quantity Points Total Percentage Attendance 15 20 300 37.5% Physical Exam 2 100 200 25% Quizzes 3 50 150 18.8% Project 1 150 150 18.8% Total 800 100% 90 100% A 80 89.9% B 70 79.9% C 60 69.9% D below 59.9% F ATTENDANCE POLICY You are required to attend every class, however two excused (and non consecutive absences) will be allowed without penalty. Excused absences require advanced notification (by email) by 5pm the day prior. Each absence thereafter will result in a penalty of 20 points for each absence. You are held responsible for notifying the instructor for circumstances resulting in absences or missed assignments/exams. Please alert the instructor via email at least one day prior for any absences. 2 P age
ENROLLMENT/WITHDRAWAL Students are responsible for their own credit and enrollment status. Any problems (including class withdrawals) should be addressed with the admissions office. Students failing to follow the correct procedure for withdrawals will receive a grade of F for the semester. Per WLAC policy, you may be excluded for excessive absences or for abiding by the standards of student conduct. If you drop the course, it is your responsibility to do so at the Admission s Office. If you drop this course online, please print and keep your confirmation number. RULES OF CONDUCT You must arrive to class on time and dressed appropriately. You must stay for the entire duration of the class to receive full participation/attendance. SAFETY Be aware of your environment (e.g. nearby classmates). Do not hesitate to alert the instructor for any movements you are unfamiliar with, or ask for assistance from your peers if needed. If an accident should occur, please inform the instructor immediately. Always replace equipment in its proper location, and do not leave free weights and barbells on the floor, benches, or outside of the classroom. Do not overwork yourself, and ensure that you are listening to your body. Ensure that you are approved to participate in a rigorous physical activity program with your primary care doctor. Treat minor, acute injuries at home with rest, ice, compression, and elevation. Make sure you follow up with any chronic conditions with your doctor. CLASSROOM RULES Please arrive dressed and ready at the start of class. Food and drink (except bottled water) are not allowed in class. Ensure equipment is wiped down between use with appropriate cleaning materials and wipes. TIPS TO SUCCEED 1. Attend class on time, complete the required workout, and pay attention to all class material. 2. Attend office hours for any concepts you feel you are not clear about. 3. Review extracurricular material online. 4. Work out hard, and eat healthy. 5. Allow yourself plenty of rest and ensure adequate hydration/nutrition prior to class. 3 P age
CLASS SCHEDULE 09:35 10:15 Lecture (and Quiz, if applicable) 10:15 10:30 Warm up 10:30 10:45 Exercise Demo 10:45 11:35 Weight lifting CURRICULUM Week Day Date Course Content* Deadlines 1 Saturday 9/6 Introduction/Syllabus 2 Saturday 9/13 Anatomy Initial Physical 3 Saturday 9/20 Machine Exercises 4 Saturday 9/27 Free Weight Exercises Quiz 1 5 Saturday 10/4 Physiology 6 Saturday 10/11 Volume and Intensity 7 Saturday 10/18 Programming 8 Saturday 10/25 Mobility and Flexibility Quiz 2 9 Saturday 11/1 Cardiovascular Exercises 10 Saturday 11/8 Nutrition 11 Saturday 11/15 Energy Balance 12 Saturday 11/22 Body Measurements Quiz 3 13 Saturday 11/29 NO CLASS 14 Saturday 12/6 Rest and Recovery 15 Saturday 12/13 Sustainability Project Due 16 Saturday 12/20 Final Physical *Topics subject to change 4 P age
Frequently Asked Questions Q: What is the Workout Program Card? A: Everyone is required to have a program card, which lists your exercises and the amount of weight you are using. The instructor will give each student a program card. At the conclusion of each class the instructor must sign your program card. The program card serves two purposes: 1) the exercises for each class, 2) an attendance record for each class. Q: What is the Strength Test? A: Two strength tests are required for the weight training class. These tests should be taken during the midterm week of class and the final week of class. The first strength test is a benchmark of your muscular strength and endurance. The final strength test assesses your improvement in muscular strength and endurance. Q: What is the required class attire? A: Athletic or active shoes (No sandals, open toed shoes, boots, or heels allowed). Shorts or sweats only (No jeans, casual pants, or cut offs). Sweatshirts, T shirts, and full coverage tanks must be worn at all times. Absolutely no string tanks or minimal coverage cut up shirts. Shirts must be worn at times. Clothing with wording or pictures that are considered obscene will not be allowed. Towels are required! Use towels to wipe on benches and your sweat. Q: What about visitors? A: Visitors are not allowed in the weight room. Please do not bring friends, parents, children, animals, etc. This is a safety risk and only the students enrolled in the class can workout. Q: Where do I change clothes? A: You must change clothes in the locker room and not in the weight room. There is a men s locker room inside PEC North and the locker room attendant can assign you a locker. There is a women s locker room inside PEC South and the locker room attendant can assign you a locker. Also, there is a women s restroom inside PEC North. Q: What about cell phones? A: Please do not use your cell phones outside of class functions in class. In case of an emergency, please step outside of the weight room to use your cell phone. 5 P age