Maricopa Community Colleges  PED113   19976-20076 
Official Course Description: MCCCD Approval: 05/27/97
PED113 19976-20076 L+L 1.50 Credit(s) 3 Period(s)
Weight Training
Weight training activity and wellness study to help develop a lifetime of regular exercise, stress management, and proper nutrition. Workout includes warm-up/stretch, aerobic exercise, selected strength exercises, and cool down/stretch.
Prerequisites: None.
Go to Competencies    Go to Outline
 
MCCCD Official Course Competencies:
 
PED113   19976-20076 Weight Training
1. Measure resting heart rate, exercise heart rate, and the target heart rate training zone. (I)
2. Describe basic concepts of exercise programming for weight training, including frequency, duration, intensity, progression, and mode of exercise. (I)
3. Explain the components of health related physical fitness: cardiovascular, muscular strength and endurance, flexibility, and body composition. (I, II)
4. Explain the components of an individualized exercise program: warm-up, aerobic exercise, muscular strength and endurance, and cool down. (I)
5. Develop a safe exercise program through selection of appropriate exercises, proper body alignment, proper technique, and correct monitoring of heart rate. (I, II)
6. Describe the components of wellness and participate in activities that promote the components of wellness. (III)
Go to Description    Go to top of Competencies
 
MCCCD Official Course Outline:
 
PED113   19976-20076 Weight Training
    I. Orientation
        A. Health history, consent form, and blood pressure assessment (physician's release if necessary)
        B. Explanation of total aerobics program
        C. Basic fitness components
          1. Cardiovascular
          2. Muscular strength and endurance
          3. Flexibility
          4. Body composition
        D. Measurement of heart rate
          1. Resting heart rate
          2. Exercise heart rate
          3. Target heart rate training zone
        E. Components of an individualized program
          1. Assessment
          2. Warm-up/stretching
          3. Weight lifting
          4. Strength conditioning
          5. Cool down/stretching
        F. Strategies for adherence to exercise
        G. Center policies and procedures
        H. Weight training equipment
          1. Free weights
          2. Strength equipment
        I. Exercise programming
          1. Frequency
          2. Duration
          3. Intensity
          4. Machines
            a. Type
            b. Purpose
          5. Progression
          6. Safety
      II. Sequence of Events in Exercise Program
          A. First visit
            1. Workout card
            2. Towel
            3. ID card for bar code scanning
          B. Warm-up area
            1. Light aerobic exercise activity building toward target heart rate
            2. Stretch
          C. Strength and muscular endurance
            1. Appropriate equipment, depending on personal goals
            2. Proper weights, depending on personal goals
          D. Recommended starter program
            1. Body parts training
            2. Muscular strength/muscular endurance training
            3. Stretching
          E. Cool-down
            1. Heart rate checked with pace clock
            2. Stretch
          F. Completion of class
            1. ID card for bar code scanning
            2. Towel
        III. Fitness/Wellness Education
            A. Stress management
            B. Proper nutrition
            C. Other
        Go to Description    Go to top of Competencies    Go to top of Outline