MCCCD Official Course Competencies:

WED130  20086-20086

Strength Fitness-Physiological Principles and Training Techniques

1.

Explain the benefits derived from strength training. (I)

2.

Describe strength training physiology and kinesiology. (II)

3.

Identify strength training performance factors. (III)

4.

Define the strength training variables. (IV)

5.

Describe the strength training effects on blood pressure, heart rate, the cardiovascular system, the muscles, body composition, and youth. (IV)

6.

Explain strength training principles and recommendations. (V)

7.

Identify factors to be considered when designing a strength training facility. (VI)

8.

Demonstrate proper lifting techniques using weight machines and free weights. (VII)

9.

Demonstrate safe and effective teaching techniques when strength training. (VII)

10.

Identify strength training concerns and considerations related to the human body. (VIII)

MCCCD Official Course Outline:

WED130  20086-20086

Strength Fitness-Physiological Principles and Training Techniques

I. Strength Training Benefits

A. Physical capacity

B. Metabolic function

C. Athletic power

D. Injury prevention

E. Physical appearance

F. Strength potential

II. Strength Training Physiology and Kinesiology

A. Muscle structure

B. Muscle physiology

C. Muscle contraction

D. Force production

E. Fiber types

F. Muscle relaxation

G. Muscle protection

H. Muscle fatigue

I. Musculoskeletal structure and function

III. Strength Training Performance Factors

A. Biomechanical factors

B. Size, sex and age related factors

C. Training experience, technique, and specificity

IV. Strength Training Research

A. Training variables

1. Frequency

2. Sets

3. Repetitions

4. Speed

5. Time

6. Order

B. Training effects

1. Blood pressure and heart rate

2. Cardiovascular

3. Muscular

4. Body composition

5. Youth

V. Strength training Principles and Recommendations

A. Stress adaptation

B. Rebuilding time

C. Near-maximum resistance

D. Movement speed

1. Tension, force, fibers

2. Power, trauma, momentum

E. Movement range

F. Muscle balance

G. Breathing techniques

VI. Strength Training Facility Design and Management

A. Safety considerations

B. Equipment

1. Types

2. Maintenance

C. Facility design

D. Educational emphasis

E. Members

1. Orientation

2. Motivation

F. Staff

1. Selection

2. Training

3. Behavior

G. Activity programming

VII. Strength Training Exercises

A. Weight machines

1. Legs, hips and gluteals

2. Arms, shoulders and chest

3. Neck, back and abdominals

B. Free weights

1. Legs, hips and gluteals

2. Arms, shoulders and chest

3. Neck, back and abdominals

C. Practical application

VIII. Strength Training Concerns and Considerations

A. Nutrition

B. Body composition

C. Muscular strength and endurance

D. Joint flexibility

E. Warm-up and cool down

F. Women and strength training

G. People over age 30

H. Progress and assessment

I. Strength plateaus

J. Speed and performance

K. Body builders Vs weightlifters