MIDAMERICA NAZARENE UNIVERSITY
DEPARTMENT OF HEALTH AND EXERCISE SCIENCE
HLEX 2102, CRN# 50551, Advanced Weight Training, Spring 2015
Instructor:Whitney Rodden, MS, ATC, USAW Level 2, SCCC, CSCS
Course Time & Location: M/W 8-8:50am/Cook 124 Email:
Office Phone: 913-971-3745 Other Contact: 913.971.3278 (Dept. Office)
Cell Phone: 913-669-1513 (call or text)
Office:Cook 124 Office hours: 8am-3pm (office, phone, email)
Course Credit Hours: 2 hrs Prerequisites: Beginning Weight Training
MNU Vision: “To be a premier Christian university with global impact.”
MNU Mission: “To educate and inspire servant leaders.”
Signature Commitments: “Faith, Excellence, Care, Innovation, & Service.”
Office Hours & Teaching Schedule:
MONDAY / TUESDAY / WEDNESDAY / THURSDAY / FRIDAYTeams lifting
6am-8am
Class-8-8:50am
Teams lifting
10-11am
Teams lifting
12-5:30pm / Teams lifting
6am-8am
10:45-12pm
12-5:30pm / Teams lifting
6am-8am
Class-8-8:50am
Teams lifting
10-11am
Teams lifting
12-5:30pm / Teams lifting
6am-8am
10:45-12pm
12-5:30pm / Teams lifting
6am-8am
9-11am
12-3pm
I. Course Description:
This course offers instruction and practice in proper techniques of the development of
muscular strength, endurance, and flexibility. Emphasis is placed on the application of
scientific principles and methods used to build, improve and maintain proper muscular
fitness; proper safety for lifting and spotting techniques; and the application of the overload
principles. Advanced training methodologies will be covered. Mobility techniques will be taught and utilized, as well as nutrition and sleep recovery methods will be discussed.
II. Teaching Philosophy: I believe we learn things by doing them. I think hands on is where you take the most from it. I also feel that when students help each other that it helps engrain what the lesson is.
II. Intended Learning Outcomes/Goals/Objectives:
1 How to adjust your weightlifting fitness level and training for lifelong performance.
2 The purpose and benefits of muscular fitness.
3 How to evaluate and select appropriate goals for muscular fitness.
4 The use of exercise in the prevention of health issues.
5 Learn how to incorporate weight training into lifetime exercise habits.
6 Learn how to test muscular strength, muscular endurance and the benefits of flexibility for strength training.
7 Understand the differences of different training programs and the effects it has on the body.
8 Exercises for Legs, Shoulders, Back, Chest, Arms and Abdominals. Warm-up, cool-down, stretching, and safe lifting practices will be discussed and practiced.
9 How nutrition and sleep effect recovery.
III. Physical Education Standards
1. Standard #1 The teacher of physical education understands the concepts of physical education content and applies these concepts for the development of a physically educated learner.
2. Standard #2 The teacher of physical education understands how individuals learn and develop, including special needs learners, and can provide safe, developmentally appropriate opportunities that support their physical, cognitive, social and emotional development in the physical education environment.
3. Standard #3 The teacher of physical education understands the need to foster relationships with colleagues, parents/guardians and other professionals in the learning community and seeks opportunities to grow professionally.
4. Standard #4 The teacher of physical education uses knowledge of effective verbal, nonverbal and media communication techniques to foster inquiry, collaboration and engagement in various physical activity settings and understands how individuals differ in their approaches to learning.
5. Standard #5 The teacher of physical education plans and implements a variety of developmentally appropriate instructional strategies to develop physical educated individuals.
6. Standard #6 The teacher of physical education understands and uses formal and informal assessment strategies to foster the learning and skill development of all learners in physical activity.
7. Standard #7 The teacher of physical education uses an understanding of individual group motivation and behavior to create a safe learning environment that encourages positive social interaction, active engagement in learning and self-motivation.
IV. Required Readings & Materials:
Starrett, Dr. Kelly with Glen Cordoza (2013). Becoming a Supple Leopard ISBN-13:978-1-936608-58-4. Las Vegas, NV: Victory Belt Publishing, Inc.
Handouts will be given on Moodle to review. As well as articles to be read and discussed in class from these various websites.
Website resources I recommend:
www.performancemenu.com
www.usaweightlifting.org
www.exrx.net
www.xlathlete.com
www.athletes.com
www.nsca-lift.org
www.crossfit.com
www.cscca.org
www.xlathlete.com
www.poliquingroup.com
V. Course, Assignments, Activities, Instructional Strategies, use of Technology:
Class will include lecture, discussion, practical application, and participation in fitness activities that focus on the inclusion on exercise and movement for health & fitness for life. We will evaluate technique and discuss weightlifting technique faults and corrections.
Course Assignments & Evaluation Requirements:
1. Quizzes-two quizzes, each worth 30 points
2. Mobility Assignment-You will teach the class your appointed section of mobility exercises, 30 points.
3. Class Attendance-two points per class, 56 points total
4. Class Participation/Preparedness-This is an activity class and participation is important, each class is worth 10 points, 280 total points. There are some students that I may ask to participate in a different manner, i.e. instructing parts of the class. This will be discussed with the student prior to the next class period.
5. Final Project- Research one of the types of training that will be discussed in class. Tell me how they program their training and how you would train for it. What are the positives and negatives of training this way. You will present this to the class. 100 points
***Extra Credit-If you would like to receive extra credit I will give you some resources to research a subject and report a one page paper on a subject I give you. You may do up to three pages, each one is worth 10 points.
E. Attendance:
YOU MUST ATTEND CLASS. Students are expected to attend all class sessions except for serious illness or because of other unavoidable circumstances. They are responsible directly to the instructor to see that course requirements are met. Excessive absence may result in reduction of grade, reduction of credit, or both. Excessive absence is defined as six or more classes for a class that meets daily, five absences for a class meeting four times a week, four absences for MWF classes, three for a class meeting twice weekly TR, and two for a class meeting once a week. This rule applies to all absences, including those caused by unavoidable circumstances. For each excessive absence, grade will drop one letter grade for each after absence becomes excessive. If an exam/evaluation is missed because the student is representing MNU in a scheduled event, he/she must take the exam or turn in the required assignment prior to departing. Tardiness will be monitored for each class session. Tardiness is considered not present at the time listed for this class to begin. Points will be deducted from your grade for tardiness. Participation will not only aid the student’s learning, but will enhance learning in the classroom. Class participation is expected. Discussion and questions are necessary to fully understand the materials presented. There may be times that we have guest speakers/presenters that require you to be there on those dates.
Participation:
YOU MUST PARTICIPATE IN CLASS. Students are expected to participate in all class modules/sections except for serious illness or because of other unavoidable circumstances. They are responsible directly to the instructor to see that course requirements are met. Excessive absence and/or lack of participation may result in reduction of grade, reduction of credit, or both. If an exam/evaluation is missed because the student is representing MNU in a scheduled event, he/she must take the exam or turn in the required assignment prior to departing. Tardiness will be monitored for each class session/week. Participation will not only aid the student’s learning, but will enhance learning in the classroom. Class participation is a course expectation so late work will NOT be accepted. Please review “Reason vs. Excuse” Policy. Rules of the weight room are posted by the entrance. Make yourself familiar with those rules for safety purposes of using the facility.
F. Methods of instruction: activity, lecture, discussion, and visual media. The course syllabus course assignments, mail, and grades will be available in Moodle under the course link. Students are expected to check the homepage, their grade book, and web mail regularly (https://courses.mnu.edu/)
IV. Evaluation and Assessment (Grading):
Evaluation Criteria / Grade / Percentage - % (Personal Pts/Total Pts)A / 94-100%
Mobility Assignment-30 pts. / A- / 90-93%
Quiz #1-30 pts. / B+ / 87-89%
Quiz #2-30 pts. / B / 84-86%
Class/Activity Participation=280 points(10/class)*Includes class discussion / B- / 80-83%
Class Attendance=56 points (2/class) / C+ / 77-79%
Final Project=100 points / C / 74-76%
Tardiness: -1 point per event / C- / 70-73%
D+ / 67-69%
D / 64-66%
D- / 60-63%
Total = 526 Total Points / F / Below 60%
V. Tentative Course Calendar (Subject to change and all changes will be announced in class)
DATE / Topic and Chapter ReadingsJan. 12th – Mon. / Intro/ Syllabus
Assign Mobility assessment
Jan. 14th – Wed. / Fitness Activity-Dress appropriately (i.e. gym shorts, t-shirt, tennis shoes)
**Test Push-ups, B.W. Squat, Bench, Flexibility
Read Pgs 26-42 of The Supple Leopard book
Jan. 19th – Mon. / NO CLASS-MLK Day!
Jan. 21st– Wed. / Fitness Activity-Dress appropriately
Mobility-T-Spine, Posterior & Anterior Shoulder
Read Chapter 4 of The Supple Leopard book
Jan. 26th– Mon. / Fitness Activity-Dress appropriately
Mobility-Downstream Arm, Trunk, Posterior High Chain
Jan. 28th– Wed. / Fitness Activity-Dress appropriately
Mobility-Anterior High Chain, Medial Chain, Posterior Chain
Read Pgs-70-79 of The Supple Leopard book
Feb. 2nd– Mon. / Fitness Activity-Dress appropriately
Mobility-Knee, Medial & Anterior Shin, Calf, Ankle
& Plantar Surface
Groundhog Day!!
Feb. 4th –Wed. / Fitness Activity-Dress appropriately
**Basic Programming & Test Cross-Fit workout
Read Pgs-82-95 of The Supple Leopard book
Feb. 9th– Mon. / Fitness Activity-Dress appropriately
**Basic Programming & Clean & Squat progressions
Feb. 11th –Wed. / Fitness Activity-Dress appropriately
**Olympic-style lifting Programming & workout
Read Pgs-96-105 of The Supple Leopard book
Feb. 16th – Mon. / Fitness Activity-Dress appropriately
**Olympic-style lifting Programming & workout
Feb. 18th – Wed. / Fitness Activity-Dress appropriately
**Powerlifting Programming & Bench & Deadlift progressions
Read Pgs-116-123 of The Supple Leopard book
Feb. 23rd - Mon. / Fitness Activity-Dress appropriately –Quiz #1
**Powerlifting Programming & workout
Feb. 25th – Wed. / Fitness Activity-Dress appropriately
Mar. 2nd – Mon. / Fitness Activity-Dress appropriately
Mar. 4th –Wed. / Fitness Activity-Dress appropriately
Read Pgs-124-135 of The Supple Leopard book
Mar. 9th-Mon. / Fitness Activity-Dress appropriately
Daylight savings yesterday-Check your clocks!!!
Mar. 11th-Wed. / Fitness Activity-Dress appropriately
Read Pgs-136-153, 178-182, & 198-200 of The Supple Leopard book
Mar. 16th-20th / NO CLASS-SPRING BREAK!!
Mar.23rd- Mon. / Fitness Activity-Dress appropriately
**Work on Olympic Lifts-video
Mar. 25th –Wed. / Fitness Activity-Dress appropriately
**Work on Olympic Lifts-video
Mar. 30th- Mon. / Fitness Activity-Dress appropriately
**Work on Olympic Lifts-video
-Class Withdrawal Deadline
Apr. 1st –Wed. / Fitness Activity-Dress appropriately
**Work on Olympic Lifts-video
Apr.6th- Mon. / NO CLASS-EASTER BREAK!!
Apr.8th- Wed. / Fitness Activity-Dress appropriately
**Work on Powerlifting
Apr.13th- Mon. / Fitness Activity-Dress appropriately
**Work on Powerlifting
-College Withdrawal Deadline
Apr.15th-Wed. / Fitness Activity-Dress appropriately-Quiz #2
**Test lifts from beginning of semester
Apr.20th- Mon. / Fitness Activity-Dress appropriately
**Work on Powerlifting
Apr.22nd –Wed. / Fitness Activity-Dress appropriately- Final Project Due!!!
**Test lifts from beginning of semester & Clean & Squat
Apr.27th – Mon. / Fitness Activity-Dress appropriately-
** Strongman/Highland Game Competitions
Apr. 29th –May 1st / Finals-Class will not meet at its regular time.
Graduation May 2nd
VI. Student Ethics and Other Policy Information:
A. LATE ASSIGNMENT WILL NOT BE ACCEPTED: Assignments are due on assigned date during class time. NO ASSIGNMENTS WILL BE ACCEPTED IF SLID UNDER THE OFFICE DOOR. Important feedback will be provided prior to due date, revisions/corrections will not be allowed after the assignment is due. If you cannot take the test on the scheduled time you must contact me or leave a message by phone or email on or before the test date in order to be eligible for a make-up test. If a designated due date is missed, due to a university sanctioned activity, you must take the test or turn in your project BEFORE you leave campus.
B. COMMUNICATION: Students should not use personal technology in the classroom unless permitted to do so by the professor. Students are asked to silence all technology prior to entering the room.
Email Notifications: Only your official MNU student email address will be used for course notifications. It is your responsibility to check your MNU email and MNU’s Moodle Learning Management System on a regular basis.
C. MABEE LIBRARY AND LEARNING COMMONS: All students have access to a vast array of information resources and services through the Mabee Library, as well as collaborative study spaces and group/individual study rooms, a computer lab, and a coffee shop, “Dewey’s Book & Bean.” Library hours, helpful research guides, the library catalog, and other resources are found on the library website (http://library.mnu.edu). The library provides access to a large collection of print books, audiobooks, and music CDs. Additionally, the library provides 24/7 online access to a large collection of e-books and online reference databases. These online resources may be accessed from the campus portal and the library website, using your MNU login. Journal articles and books not found in the Mabee Library collections or online resources may be requested on interlibrary loan. For assistance, contact the library by phone (913-971-3485) or by online chat (on the library website). Library faculty and staff provide assistance in the use of the library’s collections and e-resources, as well as APA, MLA, and Chicago/Turabian style formatting, and the development and composition of research papers.
D. SPECIAL ACCOMODATIONS: MidAmerica Nazarene University complies with the Americans with Disabilities Act and Section 504 of the Rehabilitation Act of 1973 regarding students with disabilities. MNU provides reasonable accommodations for students with properly documented disabilities to the extent that such accommodations do not interfere with the essential requirements of a particular course or program and do not create an undue hardship. Written notification to the course instructor from the Kresge Academic Support Center is required so please plan accordingly. Students who have questions about receiving accommodations are invited to contact the Kresge Center for a confidential discussion. The Kresge Center may be contacted by visiting Mabee Library on the Olathe campus or via email at . Each eligible student is responsible for presenting relevant, verifiable, professional documentation and/or assessment reports to Kresge Center. Guidelines for documentation may be found at https://www.mnu.edu/images/userUploads/Mabee_Library/MNU_ADA_504_Policy.pdf