Department of Physical Education Weight Training PHED 102A

Instructor: Danielle Roman, MS, ACSM Email: danieler@usc.edu Class Meets: Cardinal Room in Lyon Center

Phone: 213-740-6153 Office #: PE 108 Office Hours: TBA or appointment

USC C

COURSE DESCRIPTION Introductory course designed to help each student: improve muscular strength, gain knowledge and understanding of weight training theory and practice; develop a personalized weight training program. COURSE OBJECTIVES Course Objective: 1. To understand basic anatomy and application of exercise physiology. 2. To gain fundamental knowledge of physiological principles: strength training benefits, strength training effects, strength training principles. 3. To develop an individualized program based upon students goals: emphasizing muscular strength, hypertrophy, muscle endurance, power, muscular flexibility, or a combination of any of these. Manual Provided on Blackboard SPECIFIC COMPETENCIES 1. Weight Training Technique, safety and etiquette 2. Planning a weight training program based upon individual goals 3. Muscular Structure and function 4. Stretching and Flexibility 5. Myths and common questions 6. Introduction to Exercises for all 12 major muscle groups 7. Nutrition 8. Measuring progress and goal setting 9. Advanced weight training **Students requesting academic accommodations based on a disability are required to register with Disability Services and Programs (DSP) each semester. A letter of verification for approved accommodations can be obtained from DSP when adequate documentation is filed. Please be sure the letter is delivered to the instructor as early in the semester as possible. DSP is open Monday-Friday, 8:30am-5:00pm. The office is in Student Union 301 and the phone number is (213) 740-0777

Danielle Roman Weight Training

Department of Physical Education PED 108 (213) 740-6153

Department of Physical Education Weight Training PHED 102A

COURSE OUTLINE
WK DATE READING 1 8/27-8/30 9/3-9/6 2 3 3 4 5 TOPIC Course Introduction & equipment room tour Safety, etiquette, demo and techniques Assignment 1 Goal Setting , Current Program, Program Design Labor Day Muscle Groups & PRE TEST Assignment 1 Due Last day to ADD a class and DROP WITHOUT a W Complete PRE TEST Program Design Contd., Warm up, stretching, and flexibility Free weight vs. Machine weights & progression guidelines Muscle Quiz Assignment 2 Handout Program review and progress Core and Stability exercises Optional and Advanced lifts Nutrition Basics Midterm (review) Midterm Nutrition Basics Nutrition Basics Guest Speaker (Possible) Optional and Advanced lifts Circuit Assignment 2 Due Optional and Advanced lifts Last Day to DROP with a W Making weight training a lifestyle & Circuit Thanksgiving Holiday POST TEST Circuit Final (Review) Final

USC C
Ch 5 Ch 1 and 3

9/10-9/13 Sept. 14 9/17-9/20 9/24-9/27

Ch 3 Assignment 1 Due Ch 4 Ch 6 Assignment 2 Handout

6 7 8 9 10 11 12

10/1-10/4 10/8-10/11 10/15-10/18 10/22-10/25 10/29-11/1 11/5-11/8 11/12-11/15 Nov. 16

Ch 14

Ch 7

Assignment 2 Due

13 14 15

11/19-11/22 11/26-11/29 12/3-12/6

Ch 8-13 Ch 8-13 Ch 18

Danielle Roman Weight Training

Department of Physical Education PED 108 (213) 740-6153

Department of Physical Education Weight Training PHED 102A

16 Make an IMPACT!

USC C

COURSE REQUIREMENTS: 1. Attend Class Daily 2. Participate in Class Workouts 3. Complete Assignments 4. Complete Pre and Post Muscular Strength and Endurance test 5. Complete Midterm 6. Take Final Exam

GRADING:
Point Distribution:
COGNITIVE Quiz Midterm Final Exam 50% 10% 20% 20% PSYCHOMOTOR Pre /Post test Nutrition Project Class Participation 50% 5% 15% 30%

Grading Scale: A (94+pts), A- (90-93pts), B+ (89-87pts), B (86-84pts), B- (80-83pts), C+ (79-77pts), C (76-74pts), C- (70-73pts), D+ (69-67), D (66-64pts), D- (60-63pts), F (59-0pts) Pass (>69 pts), Fail (<60pts)

EQUIPMENT Bring Student ID everyday to enter Lyon Center

Proper workout attire (close toed shoes) Water towel notebook pen/pencil

GENERAL CLASS POLICIES: 1. Safety and Weight training etiquette should be considered at all times!
2. Please turn off cell phones, Ipods, other MP3 players in the classroom. The appropriate use of these electronics during the workout portion of the class is fine. 3. Courtesy, kindness, and respect are expected from all. 4. It is expected that all students will participate fully in each workout session. Failure to do so will reduce participation points. 5. Prior reading of assigned material will be helpful. 6. Refer to blackboard for additional handouts and assignments. 7. If you have any injuries, illnesses, pregnant, or special concerns that I should know about PLEASE let me know. I will keep your information STRICTLY confidential! 8. Please make an appointment with me regarding your weight training

program so we can tailor the program to your specific goals. 9.Tardiness will not be tolerated
Danielle Roman Weight Training Department of Physical Education PED 108 (213) 740-6153