Weight Training Class - 7th Period

 

Coach Young:  7th Period Weight Training Class

Email:  myoung@neelyville.k12.mo.us

Phone:  573-989-3814

 

**Nike Run Club app:  Please load this free app for our class.  

Class Description:

The emphasis in this course is on muscular strength, endurance, flexibility, and safety. Students will perform a variety of power lifts including, squat, bench press, power clean, and incline bench press. There will also be a variety of other workouts and activities done throughout the semester that will contribute to the development of an intense repertoire of various exercises. Weight room safety, warm-up/cool-down procedures, lifting technique and safety for all lifts, major muscle identification, and individual goal setting are all important components in this course as well. 

Course Objectives:

  • Understand the components of physical fitness and how they relate to overall physical wellness.
  • Understand the concept of total wellness and how weight training contributes to this.
  • Demonstrate the basic fundamentals of weight training such as form, technique, spotting, breathing, and safety.
  • Understand and demonstrate various training methods such as low repetition for strength, high repetition for endurance and toning, pyramid strength building, circuit training and High-intensity interval training.
  • Identify major muscle groups and give examples of specific lifts for those muscles.
  • Demonstrate proper warm-up and cool-down procedures specific to weight training.
  • Demonstrate correct mechanical and physiological principles on all lifts.
  • Consistently demonstrate correct and safe spotting techniques.

Grading:

Daily participation, cooperation, and effort are key components of this class, along with skill, written, and physical fitness tests.  It is extremely important that students are in class and properly suited for participation each day.

Daily Participation: 

Ten (10) daily participation points are possible for every class period.  The following are a deviance from the daily norm:

  • Non-Participation (-10)
  • Partial Non-Suit (-5)
  • Electronic Device used without permission(-2)
  • Jewelry/Watches (-2)
  • Tardy (-2)
  • Lack of effort, Inappropriate Participation (-1 to -10)
  • Leaving class without permission (-10)
  • Unsafe behaviors (-10)

 

*Daily participation accounts for 70% of total points possible.*

Students may only make up participation points that are a result of excused absences.  Points lost as a result of unexcused absences, tardies, non-suits, etc. cannot be made up.

Goals, progress, and physical activity outside of class, and nutrition log:

In addition to the daily participation points, 15% of the total class grade will be awarded for setting realistic goals, tracking progress throughout the semester, logging physical activity done outside of class, as well as keeping a nutrition log throughout the quarter. More details will be given during class. It is worth 100 points.

Muscle anatomy and physiology:

Students will take 3 tests throughout the semester that will cover various topics including muscles and muscle groups, how humans get stronger, and other physiological factors that affect strength. Each test will be a combination of short answer, matching, and multiple-choice questions. Each test is worth 100 points, and in total is worth 15% of the grade.

Class Policies and Guidelines.

Proper Attire:

Students are expected to wear appropriate clothing for the Physical Education setting and follow the school dress code.  Appropriate PE attire includes:

1.) Athletic/tennis shoes;

2.) Shorts or sweat pants (worn properly, no sagging)

  • If a student does not have appropriate tennis/athletic shoes, it is considered a “non-suit” (-10), since the student cannot participate in class without proper shoes.
  • If a student has proper shoes but does not have the other appropriate PE attire, it is considered a “partial non-suit” (-5). The student can still earn partial credit because he/she may still participate.
  • It is recommended that students bring a sweatshirt and/or sweatpants in the fall and spring since the class will often be going outside.

For the safety of yourself and others, jewelry and watches are not to be worn during class.  Wearing jewelry will result in a loss of participation points and prevent the student from being allowed to participate.

Hats will not be allowed indoors. Hats may be allowed outdoors, depending on the sport being played.  Cell phones, I-Pods, and other electronic devices ARE allowed in class if it is necessary for recording form, recording of weight lifting, and/or other class-related activities. If students are caught using their phones for other non-class-related tasks, they will lose the privilege to use their phones for the entire semester. Using an electronic device inappropriately will cause the student to lose 3 days’ worth of daily participation points.  

Locks & Lockers:

  • All students will be issued a locker.   Locks brought from home will be cut off if the student refuses to remove the lock, and the student will not be reimbursed for the lock.
  • At the end of the semester, students must clear out their lockers. Any personal items that are left in the locker will be thrown out and/or donated to charity.

Expectations:

All students are expected to follow these basic class guidelines:

  • Be in the locker room prior to the tardy bell and at roll station five minutes after the tardy bell.
  • Students will dress out in proper clothing and participate every day.
  • Students will respect the rights, property, and privacy of others.

Expectations Cont’d

  • Students will behave politely and respectfully toward everyone at all times.
  • Students will not have any food, beverages or gum in the gym or during class at any time. Water bottles with water are OK.
  • Students will not use profane or vulgar behavior or speech, or violent or intimidating behavior.
  • Students will not wear any jewelry, including watches.
  • Students will not leave the supervision area without permission. A zero will be given for leaving the gym or play area before the bell or dismissal by the teacher.
  • Students will follow all directions without talking back or questioning authority.
  • At the conclusion of the class, students will remain in the locker room until the bell rings.

 

Parent / Doctor Notes:

  • When a student is to be excused from participation in class for less than one week (recovering from a bad cold, sprained ankle, etc.), he/she must bring a written statement from home stating the reason and dates to be excused.  These days are considered excused, non-participation days and do not need to be made-up.
  • Any student needing to be excused for over one week must have a written notice from his/her doctor stating how long the student should be excused.  These days are considered excused, non-participation days and do not need to be made-up.
  • If a student will be unable to participate in class for more than one month as a result of a physical injury or medical issue, he/she will be assigned alternative work in order to not lose credit for the course.

Effect of not suiting up or attending class:  Every time a student does not attend class, it results in a loss of ten daily participation points.  If the absence was excused, the student may make up those ten participation points!  If not, those points are lost and the student’s grade is affected.  School-related absences do not need to be made up (for example, field trips or athletic events).   If a student does not suit-up, the result is a loss of half the daily points (5), and these points cannot be made up… Bring your clothes, suit-up and participate every day, and make up your absences!

 

 

 

 

Monday

 

Core

Bench Press

Parallel Squat

DeadLift

 

Auxiliary

Tricep Extensions

Bicep Curls

Wrist Curls/Ext

Front Arm Raises

Side Arm Raises

V Raises

Side External Rot.

Calf Raises

Hamstring Curls (with dumbbell)

Hamstring Ext

(With bands)

Pushups.

Tuesday

 

Mile Run

Dot Drill 

Ladders

Abs

Box Jumps   

(3 x 20 sec)

Jump Rope    (2 Minutes)

Wednesday

 

Core

SLDL

Power Clean

Towel Bench

Box Squat

 

Auxiliary

Bent over Row

Wrist Curls/Ext.

Front Arm Raises

Side Arm Raises

V Raises

Side External Rot.

Leg Raises

Chest Fly

Reverse Fly

Skull Crushers

Thursday

 

Mile Run

Dot Drill

Ladders

Abs

Box Jumps     (3 x 20 sec)

Jump Rope    (2 Minute)

Friday

 

Core

Bench Press

Parallel Squat

Deadlift

 

Auxiliary

Tricep Ext.

Bicep Curls

Wrist Curls/Ext.

Front Arm Raises

Side Arm Raises

V Raises

Side External Rot.

Calf Raises

Hamstring Curls

Hamstring Ext.

Pushups


 

Core Lifts

Auxiliary Lifts

Week 1: 3x3

Week 2: 5x5

Week 3: 3x5

Week 4: 10-8-6

Week 5: 5-3-1

2x15

 

https://www.youtube.com/watch?v=B-dcmQo2ays

https://youtu.beQo2ays






 

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