Strength Training
(Students must successfully complete Physical Education before they can
enroll in Strength Training.)
Safety and Etiquette
1. Demonstrate and explain proper weight room organization procedures and
etiquette.
2. Explain health and safety implications of weight room etiquette.
3. Demonstrate the proper use of weight room training equipment to develop
strength, flexibility, endurance, and speed. (Example: Treadmills, free
weights, power racks, and Hammerstrength resistance machines)
4. Demonstrate the proper procedures for spotting partners while performing
weight lifting exercises, particularly lifts that can cause injury if done
incorrectly:
Bench Press, squat, hang clean, trap bar deadlift
Lift Techniques
5. Explain the benefits of performing multi-joint exercises for athletic
activities.
6. Identify the benefits and characteristics of the four main branches of
weightlifting:
Body building, powerlifting, Olympic weightlifting, Injury rehabilitation
7. Identify various lifting exercises and techniques from the following
branches of weightlifting:
Body building, powerlifting, Olympic weightlifting
8.Identify and demonstrate the correct skills involved in performing the
following core lifts:
hang clean, squat, bench press, trap bar deadlift, push press
Plyometrics
9. Define Plyometrics and give examples of plyometric exercises.
10. Demonstrate the correct technique for performing the following plyometric
exercises"
In-depth jumping, jumping off boxes, jumping over hurdles, one leg hops,
jumping rope
11. Explain the philosophy and benefits of including plyometrics in a strength
program.
Aerobic Activity
12. Identify the benefits of aerobic activity.
13. Identify several types of aerobic programs that are currently popular or
in use, and identify and evaluate any characteristics which make a program
unique or unusual.
14. demonstrate correct aerobic techniques and procedures by participating in
an in class aerobic exercise program.
Strength Training
15. Demonstrate and explain the correct procedure for each of the following
strength training methods:
repeated effort, maximum effort, dynamic effort, submaximal effort
16.Demonstrate and explain the correct techniques for speed development
drills, including the following:
Knee hugs, skipping knee hugs, walking lunges, backward lunges, tail kicks,
Frankenstein walk, knee to shoulder exercises
17. Demonstrate and explain the correct technique for performing strength and
conditioning exercises for the following muscle groups:
biceps, triceps, deltoids, latissimus dorsi, hamstrings, calves, quadriceps,
abdominals, chest, traps, hip flexors.
Program design
18. Explain the benefits of lifetime fitness, using both the technical
language of strength training and the non-technical language one would use
with a layperson or novice.
19. Identify the principles of program design for strength and conditioning
for sports activities and apply these principles to a specific sport:
Mission statement, goals, assessment, warm up activity, strength exercises,
conditioning exercises, cooling down activity, active rest activity.
20. Identify appropriate methods and criteria for evaluating the effectiveness
of a strength training program and for making appropriate program
modifications.
21. Explain how strength training activities affect the muscular and skeletal
systems of individuals in various age groups, such as; children and
preadolescents, adolescents, young and middle age adults, older adults
22. Identify specific ways in which strength training programs must reflect
the special needs of preadolescents and older adults.
23. Use effective and appropriate teaching methods for teaching strength or
conditioning exercises to a person who does not know how to perform the
exercise.
-Explain the purpose and benefits of the exercise, including the muscle or
muscle groups to be targeted.
-Model correct technique
-Guide novice thought the exercise
-Point out potential for injury
-Provide specific feedback while novice attempts the exercise
24. Apply principles of conditioning and strength training to improve the
individuals' level of physical fitness in all major muscle groups.
Careers
25. Identify careers that require a knowledge of strength training and
conditioning.
26. Describe the typical pay and working conditions for careers that involve
strength training and conditioning.
27. Identify the prerequisites for entering and advancing in careers that
require a knowledge of strength training and conditioning.