Course Outline for Physical Education Activity WOW1
Women's Weight Training 1

Effective: Fall 2024
SLO Rev:
Catalog Description:

PEAC WOW1 - Women's Weight Training 1

0.50 - 2.00 Units

Designed to provide introductory information on physical fitness and strength training through the use of progressive resistance exercises.
0835.00 - Physical Education
Optional
Type Units Inside of Class Hours Outside of Class Hours Total Student Learning Hours
Laboratory 0.50 - 2.00 36.00 - 108.00 0.00 36.00 - 108.00
Total 0.50 - 2.00 36.00 - 108.00 0.00 - 0.00 36.00 - 108.00
Measurable Objectives:
Upon completion of this course, the student should be able to:
  1. demonstrate a dramatic increase in flexibility, strength, and endurance;
  2. demonstrate an understanding of basic anatomy and its relationship to exercise;
  3. discuss the role of resistance training in a healthy lifestyle.
Course Content:
 
  1. Role of resistance exercise in overall health and wellness. 
  2. Dangers of hypertension and pre-diabetes.
  3. Shopping and eating in a nutritional way to improve your health. 
  4. The risks of being sedentary. 
  5. Ten things to teach your pre-diabetic child. 
  6. Safety considerations and weight room etiquette. 
  7. Principles of resistance exercise.
  8. Target heart rate and training the energy systems properly. 
  9. Safety factors and precautions.
  10. Care and use of equipment.
  11. Leg and lower body resistance training.
  12. Upper body resistance training.
  13. Training the core.
  14. Exercises to increase cardiovascular endurance.
 
Methods of Instruction:
  1. Demonstration/Exercise
  2. Lecture/Discussion
  3. Presentation of audio-visual materials
  4. Textbook reading assignments
  5. Distance Education
  6. The course is presented by the lecture demonstration method. Instruction will be given by the whole and part method emphasizing an individualized and total class approach.
Assignments and Methods of Evaluating Student Progress:
  1. Keep a 12 week exercise journal. In the journal record daily activity, time spent on the activity, how you felt and your exercise heart rate. Once every two weeks record your hips to waist measure.
  2. Read about the benefits of a muscular endurance training program. Be prepared to compare how this differs from a muscular strength training program.
  3. Evaluate the changes you have experienced based on your physical assessment scores. Describe how these changes occurred based on the training principles reviewed in class.
  4. List the six general body areas for which exercises should be included for a well rounded strength training routine. Provide an exercise example for each area.
  1. Final Performance
  2. Satisfactory demonstration of all assigned exercises.
  3. Class Participation
  4. Quizzes
  5. Online Assignments
  6. Skills performance examination
  7. Classs observation
Upon the completion of this course, the student should be able to:
  1. Demonstrate a squat
  2. Demonstrate a overhead push press
  3. Demonstrate 3 exercises that work the triceps muscle
Textbooks (Typical):
  1. Dr. Monika Chopra (2019). Strength Training with Dumbbells (1st). Independtly Published.
  2. Brittany Noelle (2020). Weight Training for Women (1st). Rockridge Pess.
  3. Kyle Hunt (2020). Beginners Guide to Weight Lifting (1st). Rockridge Press.
  • Tennis shoes
  • Gym uniform
  • Sweat clothes, optional
Abbreviated Class Schedule Description:
Designed to provide introductory information on physical fitness and strength training through the use of progressive resistance exercises.
Discipline:
Physical Education*