Strength Training for the Female Body To achieve something you’ve never had before, you must do something you’ve never done before.

Teacher: Stephanie Wittman

Email: [email protected]

**Items on this syllabus may be subjected to change**

Course Description:

Students will tailor a weight lifting program to fit their individual needs. The general emphasis will be on individual fitness with the main objective of the class focusing on the student’s awareness of the different type of training that is most beneficial for their body type. Type of training that will occur may include; Plyometric training, balance and stability training, circuit training, resistance bands, cardiovascular training, and weight training.

Strength training for the female body will provide each student the opportunity to further develop their physical, mental and intellectual abilities, through safe and objective training based on up to date and current information displayed by the National Strength and Conditioning Association (NSCA).

Activities that will be introduced but not limited to:

 Flexibility, aerobic, anaerobic, plyometric and agility training programs

 Resistance training

 Conditioning programs

 Metabolic Training (aerobic/anaerobic)/Energy systems

 Muscular Balance, symmetry and proprioception

 Proper exercise technique

 Basic muscular anatomy, physiology, nutrition and sport psychology

 Pre and Post testing

 Body composition

 Outdoor Wittman Workouts

Assessments:

 Skill testing and fitness testing

 There will be a Pre test and a Post test(Final Exam)  Nutrition project/journal

 Grading:

 This point system will be used for all assignments as follows:

o Daily participation grading system- Everyone will start with 0 points for the day. It is your responsibility to earn up to 10 points for each class period.

. Ways to earn points:

 Dress out(proper shoes 2 pts, proper length of shorts 1 pts, proper shirt 1 pts)

 Effort/attitude/correct weight (this will be graded by random assessments throughout the class period) (6 pts)

 Dressing out but not participating will earn you a 0 for the day.

-Daily participation 10 pts

-Pre test TBD

-Fitness Testing 1 TBD

-Fitness Testing 2 TBD

-Final exam TBD

*Changes to assignments and points are subject to change*

Tonganoxie High School Grading Scale:

A=90-100%

B=80-89%

C=70-79%

D=60-69%

Missed workouts:

-If you miss a workout because of a school sanctioned event YOU WILL NOT BE COUNTED OFF AND DO NOT HAVE TO MAKE IT UP.

-The only workouts that can be made up and awarded points are:

1) Doctors note (See Dr. note document)

2) College Visit 3) Funeral *The 3 exceptions stated above will still be counted as zero’s until made up during Triple A.* **You cannot make up a day for points that you chose to not workout**

***If you are in class and choose to not dress out for my class more than 4 days, you will NOT be able to take my class the following semester.***

Expectations for the weight room:

1. DO NOT DROP THE DUMBELLS OR ANY WEIGHTS ON THE GROUND…SET THEM DOWN! IF YOU ARE STRONG ENOUGH TO PICK THEM UP…YOU ARE STRONG ENOUGH TO SET THEM DOWN!

2. Respect yourself, your classmates, the teacher and the equipment while in the weight room or gym.

3. Give your best effort every day you come to class.

4. Have a positive attitude when you walk through the doors.

5. You are expected to actively participate each class period. If you are sick or injured, an alternative activity will be given to you.

6. Commit yourself to the training program.

7. Have fun while improving your physical fitness.

8. MAKE SURE YOUR SHOES ARE CLEAN!

9. When you begin your dynamic warm up in the gym, social hour is over and it is time to get to work.

10. If you are not contributing to the positive energy and focused mindset in the weight room, you will be dismissed from class and will not be awarded 10 points for the day.

Start and End of each class:

*You will have 5 minutes after the last bell rings to get to the weight room or gym. If you are late you are considered TARDY.

*You will be given 7-10 minutes at the end of each class to shower and change*

*Use your locks and lockers that are given to you at the start of the year…locker rooms will be locked every day, but keep your stuff locked up!

-THERE IS NO SITTTING OUT!!! You will workout in the clothes you are wearing as long as you have a closed toed shoe! You choose to actively participate or you choose to sit in the hallway during the class period and lose points for the day. Consequences:

In order to promote a safe and positive learning environment for every student, appropriate behavior must be met by every student, each day. This will allow everyone to participate in class and share openly during discussions. Therefore, inappropriate behavior will be dealt with on an individual basis according to classroom expectations, and school policy. Consequences will include parent phone calls, detentions and other actions as necessary.

Goals:

My goal for this class is to provide a safe and fun environment for all my students where they will be given the opportunity to learn the concept of female strength and conditioning. I will treat each student as an individual, and show them the respect and fairness that they all deserve.

I HAVE READ AND FULLY UNDERSTAND THE ABOVE INFORMATION AND WHAT IS REQUIRED OF ME THE STUDENT TO BE SUCCESSFUL IN THIS CLASS

Student Signature Date

Parent/Guardian Signature Date