Staunton River High School

1095 Golden Eagle Drive

Moneta, VA 24121

Phone: (540) 297-7151FAX: (540) 297-2982

Course Syllabus: Strength & Conditioning IIRoom: Weight Room

Instructor: J. Smallwood

Email:

Class Description:

Strength and Conditioning is a class that will help improve an individual’s physical fitness through a variety of physical training methods. Bigger Faster Stronger principles and core lifts will be utilized in this class. Our core lifts to be tested consist of the Bench Press, Squat, Deadlift and Power Clean. The conditioning portion of the class will involve several aerobic and anaerobic exercises including plyometric exercises, dot drills, agility stations, and running workouts. The core speed and agility tests for the conditioning portion of this class will be the Pro Agility, 40 Yard Dash and the Vertical Jump Test. The class will also stress the importance of maintaining flexibility through a variety of stretches as well as good personal nutrition.

Class Objectives:

-The student will improve and evaluate their muscular strength and endurance through weight training exercises.

-The student will improve and evaluate their cardio-respiratory endurance through aerobic and anaerobic activities.

-The student will improve and evaluate their flexibility through a variety of static and dynamic stretches.

-The student will gain advanced knowledge of equipment and safety procedures with free weights and machine weights.

-The student will synthesize the benefits of regular physical activity.

-The student will gain advanced knowledge of developing a weight training program and training principles.

-The student will gain advanced knowledge of the musculoskeletal system.

-The student will gain advanced knowledge on maintaining good personal nutrition as it relates to performance.

Grading:

Participation/Performance

Each class period will be worth 10 daily points. (Formative)

***YOU WILL NEED A COMPOSITION NOTEBOOK FOR THIS CLASS***

-50% - The student has proper dress for the class and participates to their fullest potential.

-50% - The student documents completion of the daily lift or exercises

-Students who participate in a Varsity level sport will be allowed to pick one season as their “In-Season”. During the “In-Season” portion of their training, specific concepts relating to the importance of weight training during this time period will be introduced. All “In-Season” varsity athletes will still be expected to participate fully in each day’s activities with the conceptual modifications provided during that season

Information/Concepts

1st 9 weeks

  • Weight Room Safety
  • The Core Lifts
  • Muscle Groups
  • Max Out Testing

2nd 9 weeks

  • Olympic Power lifts
  • Max Out Testing

3rd 9 weeks

  • Sports Nutrition
  • Flexibility Training
  • Max Out Testing

4th 9 weeks

  • Speed/Agility Training
  • Max Out Testing

Written daily assignments based on the concepts listed above will be worth 10 daily points (Formative), separate from the Performance grade. Max out testing and an average of the last two weeks performance grades will be used to determine Summative scores. Written summative evaluations will be given regarding the concepts introduced.

Class Rules:

  • Be on time daily:
  • All students must be coming through the main field house gate at the time of the tardy bell
  • All students must be in the weight room no later than 7 minutes after the tardy bell
  • School dress code must be abided by at ALL times.
  • Athletic shorts must abide by the note card policy at the knee or have on tights/compression shorts that meet the policy (5” from knee policy)
  • NO tank tops allowed or sleeves with the sides of shirts removed (3” strap policy)
  • Locker Room:
  • No loitering in the locker room after dressing out. Report to the weight room ASAP.
  • You may not return to the locker room at any time unless you have signed out with the teacher
  • THERE ARE NO LOCKERS PROVIDED FOR YOUR USE. ANY VALUABLES SHOULD BE PLACED IN THE LOCK BOX AT THE TEACHERS DESK. SRHS IS NOT RESPONSIBLE FOR ANY LOST, STOLEN or BROKEN ITEMS.
  • Weight Room Behavior
  • NO HORSE PLAY will be tolerated as it is an extreme danger to yourself and others
  • On task, all of the time. Standing around leads to injuries
  • Safety First

Disciplinary Steps

1st Offense: Warning

2nd Offense: Conference after class and loss of half of daily points

3rd Offense: Lunch detention & phone call/communication to parent/guardian

4th Offense: After school detention & phone call/communication to parent/guardian

5th Offense: Referral to administrator & phone call/communication to parent/guardian

-All disciplinary action will be left to the teacher’s discretion.

-Any violation of the student code of conduct will be handled in a manner consistent with SRHS policy