01:377:170- Principles of Strength and Conditioning Syllabus for Fall 2018 Semester

Department of Kinesiology and Health, Rutgers University

Instructor: Anne Finetto Email: [email protected] Office phone: 848 445 1980 Office Hours: By appointment Class Hours: Tuesday/Friday, 10:20-11:40AM Class Location: MPR at The Livingston Rec Center Required Text: Brzycki, Matt (2012) Practical Approach Strength Training (4th ed.). Course description: Introduces theories and principles of strength and conditioning to improve fitness, health and overall wellness. Provides knowledge and skills needed to perform safe and effective strength and conditioning workouts. Explores basic principles of anatomy and physiology, strength training techniques, exercise modifications, training for different populations, development of personal strength training programs, and current fitness trends. Promotes strength and conditioning for the prevention of disease and life-long fitness and well-being.

Course objectives:

Students will understand the importance of fitness principles as they relate to the development of lifetime fitness and well-being. By the conclusion of this course student-learners will be able to: 1. recognize the physical benefits of increased activity through strength training. 2. understand the basic principles of anatomy and physiology and apply this knowledge to designing and implementing individual strength training programs. 3. accept individual accountability for their physical health and well-being and begin or continue a regular strength training program.

Students will be exposed to a variety of activities providing them the opportunity to:

1. apply learned fundamental skills. 2. utilize physical activity as a tool to increase strength and fitness level. 3. empower themselves by setting and working toward realistic individual fitness goals. 4. participate in a motivating and nurturing environment resulting in a greater sense of well- being and self-esteem. 5. participate in active learning to stimulate continued inquiry about wellness education, health and fitness. 6. implement strategies for increasing physical activity such as time, motivation and skill

Students will demonstrate proficiency through knowledge and acquired skills enabling them to:

1. understand and utilize various strength training methods. 2. create a safe, progressive, methodical and efficient strength training personal workout to enhance improvement and minimize risk of injury. 3. identify common health and fitness myths as well as trends involved with the evolving fitness industry. 4. integrate strength training into their daily routine to improve physical fitness.

Learning outcomes: Student learners will:

1. learn the basic knowledge and skills necessary for successful participation in the activity 2. improve or demonstrate basic competencies of the activity 3. increase the awareness, knowledge and behavioral skills necessary to support a lifelong commitment to physical activity. 4. know and appreciate the benefits of physical activity and healthy living 5. identify personal activity preferences and gain an appreciate for active living 6. understand the basic principles supporting effective and safe activity for optimal health and fitness. General information and requirements: Students should be prepared to participate in an active learning environment (including exercise), and should be dressed accordingly with appropriate sneakers and clothing for exercise

Grading: Exam 1: 35% (175 Points) Exam 2: 35% (175 Points) Project 1: 25% (125 Points) Class participation and attendance: 5% (25 Points) TOTAL POINTS 450 to 500 A 425 to 449 B+ 400 to 424 B 375 to 399 C+ 350 to 374 C 300 to 349 D 000 to 299 F Exams: There will be two written exams. Make up exams will only be given for emergency situations and with proper documentation. You must notify the instructor in advance if you will be missing the exam.

Independent course project: Develop individual strength training program and document four- week individual workout regimen. The purpose of this project is to integrate physical activity into daily routines to improve overall health and wellness, show accountability for physical fitness, and to develop an individually- tailored exercise program using principles and theories covered during the semester. Several examples will be given in the class along with some do’s and don’ts to help students develop an evidence-based program. More detailed instruction will follow in class. Attendance: Students are expected to attend all classes and participate in all activities., Class participation is a part of your grade. I realize that certain factors and situations may arise which might lead you to rethink whether or not your attendance needs to be a part of your day but, if you to choose to skip class at any time, realize that this will impact your grade and it is your responsibility to get the notes from those missed classes. To receive a full 25 points for participation you must attend and participate in every session. Missing class without notification or documentation will reduce attendance by 1.75 points per unexcused absence.

Course outline: 1. Benefits of Strength Training and Principles of Strength Training (Chapter 4) a. 20-30 Minute class with body weight exercises 2. Anatomy and Muscular Function (Chapter 1) a. 20-30 Minute class with tubing and weighted plates – CX Works 3. The Physiological Basics of Strength Training (Chapter 2) a. Strength Class- Body Pump 4. Genetic and Strength Potential (Chapter 3) a. TRX Demonstration/Workout – Demonstrate and practice exercises on TRX. Incorporate boot camp style exercises to provide students with an understanding of different exercise formats 5. Machine Exercises. Review and hands on practice of machine-based exercises in fitness center (Chapter 9) a. Students break into pairs, practice exercises on machines in fitness center, and create a full body workout with machine exercises only. 6. Free Weight Exercises. Review and hands on experience of different free weight exercise modalities including dumbbells, barbells, and kettlebell (Chapter 8) a. Set up classroom with benches and dumbbells. Discuss each muscle group and then have students practice exercises using fitness equipment specific to each muscle. 7. EXAM 1 8. Flexibility Training. Review and hands on practice of stretches (Chapter 13) a. Demonstrate and practice various stretches and flexibility techniques for all muscle groups. 9. Aerobic and Anaerobic Training (Chapters 14 & 15) a. Aerobic/Anaerobic cardiovascular training workout. Students must determine their max heart rate and training ranges and then follow an assigned cardiovascular workout. 10. Basics of Designing Strength Training Program and Periodization (NSCA Foundations of Fitness Programming Manual) 11. Metabolic Training, Power Training, Skill Training (Chapter 16, 17, 18) a. Bootcamp style workout which includes HIIT training and intervals - GRIT 12. Nutritional Training and Weight Management (Chapter 19 and 22) 13. Supplements, Myths and Misconceptions (Chapter 20) 14. EXAM 2 and Project Due (Project is a designed strength workout for themselves based on their goals and information they have learned in class)