Western Washington University
Department of Physical Education, Health and Recreation KIN 416: Strength and Conditioning Program Design, Winter 2018 Instructor: Gordon Chalmers, Ph.D.
Office: CV 201G Phone: 650-3113 Email: [email protected] Course Web Page: http://myweb.facstaff.wwu.edu/chalmers
Office hours: Thurs & Fri 2:00 – 4:30, or by appointment
To book an office hour meeting: https://gordonchalmers.youcanbook.me/
CRN 11326: Course Time: MWRF 9:00-9:50 Location: CV 264 (lecture) CV 181 (lab) Credits: 3 CRN 11995: Course Time: MWRF 10:00-10:50 Location: CV 264 (lecture) CV 181 (lab) Credits: 3 Course prerequisite or concurrent: KIN 312.
COURSE DESCRIPTION:
This course is designed to teach students theoretical and practical knowledge necessary to design safe and effective physical exercise training programs for the development of fitness and health. The emphasis is on program design for 18 – 60 year-olds nonathletes.
COURSE OBJECTIVES:
Upon completion of this course, each student should be able to:
1. Apply scientific knowledge to design safe and effective exercise programs to provide appropriate stimuli to bring about desired adaptations in fitness, health and performance.
2. Understand the techniques involved in properly performing some training exercises.
REQUIRED READINGS:
Material posted on the course web page:
Power point slides for each lecture unit.
o The textbook readings for each lecture unit are listed on the 2nd slide of the power point slides for the unit.
Laboratory manual and assignments. The readings associated with each laboratory exercise are listed in each of the lab units.
Required non-textbook readings for labs and lectures.
COURSE LECTURE UNITS, LABORATORY EXERCISES, ASSIGNMENTS:
Lecture unit (power point handouts on
course web site) Laboratories & Assignments
PreTraining Issues
Flexibility, Static and Dynamic Stretching and Warm-Up
1. Stretching Technique Lab 2. Posture Lab
Resistance Training Exercise Techniques
Resistance Training Program Design 3. Trunk& Pelvis “Core” Exercises Lab 4. Circuit Training Lab
5. Resistance Training Load, Reps, & Sets Lab 6. Body Weight Exercises Lab
Cardiovascular Activity Technique
Aerobic Training Program Design Aerobic Exercise Intensity Assignment Plyometric Training 7. Plyometric Exercises Lab
Athlete Training Nutrition
Concurrent Training
Exercise Makes You Fitter, perhaps
OPTIONAL SUPPLEMENTAL READINGS: These books overlap greatly with the material covered in this class, and serve as good reference books for this topic. Previous students have told me that these books are not needed for success in the class due to the extensive lecture notes available. If you plan to take
the NSCA CSCS exam, then you could buy the Baechle & Earle book for this course, as you will need it for the exam preparation.
Coburn, J.W. & Malek, M.H. (Eds.) (2012).
NSCA’s Essentials of Personal Training. (2nd ed.) Champaign, IL: Human Kinetics. ISBN-13:
987-0-7360-8415-4
This book has an orientation towards conditioning of the general public (as this course does), special populations, and athletes.
Baechle & Earle, Essentials of Strength Training and Conditioning-3rd Edition (2008), Champaign, IL: Human Kinetics. ISBN-13:
9780736058032
This book is the material that the National Strength and Conditioning Association includes on the Certified Strength and Conditioning Specialist exam. This book has an orientation towards conditioning of athletes.
LABORATORY POLICIES: Students will be assigned to lab group “A” or lab group “B” by a division of the class roster in half, by alphabetical sequence. You must attend the lab session (A or B) that you are
assigned to, when it is scheduled to meet in the lab. You can not attend the lab session scheduled for the other group, except with prior permission from the instructor. If you miss your lab session you will have no opportunity to make up the activities and the points associated with the lab. If you are excused from classes by the WWU Office of Family Life missed lab points will not affect your overall grade in the class.
You must come to lab sessions dressed appropriately to participate in physical activities. Failure to do so will result in the student not being allowed to participate in the lab and 100% loss of points possible for that lab session. Jeans or other pants that are not typically worn in exercise sessions, and shoes that are not designed for athletic use will not be allowed. Students are expected to have read the complete lab and required related articles before coming to the lab, so that the lab time can be devoted to conducting the lab activities. Some labs include related articles that can be found on the course web page, and must be read before the lab. Students are required to bring a copy of the lab and the related readings to the lab session. Failure to prepare in this way for labs will result in 25% points being lost from the maximum points earned in the lab assignment. At the start of the lab students may be randomly asked questions related to the lab activities. Inability to answer adequately will indicate the lab material was not read before the lab, and will result in 10% points being lost from the maximum points earned in the lab
assignment. Lab assignments must be submitted to the TA before the student exits their lab session, and can only be submitted by the individual students whose name is on the lab report, you can not submit assignments for another student group. Lab assignments will not be accepted after the end of the lab session.
EVALUATION: % of final
grade Due date Kinesiology Learning Outcomes*
Hold harmless form 0 Fri 1/12 n/a
Stretching Technique Laboratory Report 2 End of your lab
session
1.B, 1.E, 2, 3
Posture Laboratory Report 7 As above 1.B, 1.E, 2, 3
Trunk& Pelvis “Core” Exercises Laboratory Report 4 As above 1.B, 1.E, 2, 3
Body Weight Exercises Laboratory Report 3 As above 1.B, 1.E, 2, 3
Circuit Training Laboratory Report 6 As above 1.B, 1.E, 2, 3
Resistance Training Load, Reps, & Sets Laboratory Report 9 As above 1.B, 1.E, 2, 3
Plyometric Exercises Laboratory Report 4 As above 1.B, 1.E, 2, 3
Midterm Exam #1 (closed book) covering the following lecture and lab units: PreTraining Issues; Flexibility, Static and Dynamic
12 Wed 1/24 1.B, 2, 3
Aerobic Exercise Intensity Assignment Report # 5 Mon 3/5 1.B, 1.C, 1.E, 2, 3
Final Exam (closed book) covering the following lecture units and labs: Cardiovascular Activity Technique; Aerobic Training
Program Design; Athlete Training; Nutrition; Plyometric Training;
Concurrent Training; Circuit Training Lab; Plyometric Exercises Lab, Body Weight Exercises Lab.
Note that the final exam will be held at the scheduled time in the final exam week for all students. Plan to be there.
NOTE THAT FOR LAB CLASSES THE LAB DAYS ARE NOT USED TO DETERMINE THE FINAL EXAM DAY AND TIME IN THE REGISTRAR’S OFFICE FINAL EXAM SCHEDULING TABLE, so exam time is set by the MWF lectures.
http://www.wwu.edu/registrar/calendars/finals_index.shtml
25 9 AM class:
Thursday, March 22 10:30 AM - 12:30 PM 10 am class:
Monday, March 19
10:30 AM - 12:30 PM
1.B, 2, 3
Total: 100
# Assignment report is due at the start of class on the due date announced in class. Reports submitted after this deadline will lose 10% of the maximum potential score per day, including weekends.
OBTAINING YOUR ASSIGNMENT & TEST GRADES: I do not use Canvas (I use the course web page listed above). To obtain your grade on an assignment, look at the assignment I return to you, the grade is recorded there. For class tests, I show your test score (anonymously) in class shortly after the test, and at repeated times during the term. If you do not attend class, then email me from a WWU email account, and I will send you your test score
SOME ASSIGNMENTS ARE DONE AS GROUPS TO FACILITATE COOPERATIVE LEARNING. If you find that a partner in a group is not contributing to the team, then discuss this problem first with the partner, then, if needed, with Dr. Chalmers as soon as possible so that options can be explored.
This syllabus is subject to change. Changes, if any, will be announced in class. Students will be held responsible for all changes.
*This course contributes to the Kinesiology and Physical Education Program Student Learning Outcomes: Upon graduation, majors will be able to:
1. Be positioned to contribute to their profession and be life-long learners in a diverse society by demonstrating:
A. skilled written and oral communication B. critical and creative thinking
C. effective information acquisition and utilization D. content-specific technology use
E. collaboration and collegiality F. professionalism
2. Demonstrate mastery of content in the core and applicable specialization areas of Kinesiology.
3. Demonstrate mastery of content application in the core and applicable specialization areas of Kinesiology.
GRADING KEY:
Grade Percentage
A >92% B- 80- 82% D+ 67 -69%
A- 90 - 92% C+ 77-79% D 63 - 66%
B+ 87- 89% C 73 - 76% D- 60 - 62%
B 83 - 86% C- 70 - 72% F below 60%
Reasonable Accommodation Policy: Reasonable accommodation for persons with documented disabilities should be established within the first week of class and arranged through Disability Resources for Students: telephone 650-3083; email [email protected]; and on the web at Disability Resources
(http://www.wwu.edu/depts/drs/) TEST MAKE-UP POLICY:
1. If a student misses a test, they cannot make up the exam unless prior approval has been granted, except under documented extenuating situations. If you have a medical excuse prior to the test, it must be given to the instructor prior to the test.
2. If a student requests a change in the test date, arrangements must be made at least one week in advance. The student should expect to take the test earlier rather than later.
3. All test arrangements must be made by direct contact, not through a telephone or email message left for the instructor.
ACADEMIC INTEGRITY:
For students, academic integrity means challenging yourself, striving for excellence, taking risks and
learning from your mistakes, doing your own work, and giving credit whenever you use the work of others.
It boils down to caring about your schoolwork and always being honest in carrying it out.
I begin with the assumption that you come to Western and this class with integrity. However, academic integrity and honesty can be challenging due to such things as ignorance, confusion, stress, bad advice, and bad choices. So to help you keep your integrity and good reputation intact, I have resources for you (meaning, by the way, that ignorance will not be an excuse):
WWU's Integrity Website www.wwu.edu/integrity. It provides all the information you need, including why integrity is important, how to promote it, as well as types of academic dishonesty and how to avoid them, particularly plagiarism. It also includes WWU's policy and procedures on academic honesty (appendix D of the WWU Catalog).
See me, see me, see me if you have any concerns or questions about academic integrity regarding yourself or your classmates. An ounce of prevention is worth a pound of cure, especially where penalties and one's reputation are at stake. I am here to help.
Student Services: Western encourages students to seek assistance and support at the onset of an illness, difficulty, or crisis.
In the case of a medical concern or question, please contact the Health Center: 650-3400 or visit Student Health (http://www.wwu.edu/chw/student_health/).
In the case of an emotional or psychological concern or question, please contact the Counseling Center: 650-3400 or visit Counseling Center (http://www.wwu.edu/chw/).
In the case of a health and safety concern, please contact the University Police: 650-3555 or visit University Police (http://www.wwu.edu/ps/police/index.shtml).
In the case of a family or personal crisis or emergency, please contact the Dean of Students: 650- 3450 or visit Dean of Students(http://wp.wwu.edu/students/).
To seek confidential support related to sexual violence, please contact CASAS (360-650-3700), the Student Health Center, and/or the Counseling Center. To report sexual violence, please contact University Police, Bellingham Police, and/or the Title IX Coordinator in Western’s Equal Opportunity Office (360-650-3307). Faculty are responsible employees who are required to report sex discrimination, including sexual violence that they learn about to the Title IX Coordinator.
Equal Opportunity: Mutual respect for everyone is key to ensuring a safe environment that promotes
Orientation, Gender Identity and Expression, Genetic Information and Veteran Status (See Equal
Opportunity and Western’s Policies on Providing Equal Opportunity and Nondiscrimination and Preventing Sexual Harassment). If you feel you have experienced inappropriate behavior based on one of the
categories above, please contact the Equal Opportunity Office, (360) 650-3307 (http://www.wwu.edu/eoo/)
RETENTION OF STUDENT SUBMITTED WORK: Dr. Chalmers occasionally saves a copy of work
submitted by a student so it can be included in a collection of course material that is viewed by other WWU faculty members for course review purposes, or by future students to understand assignment
requirements. In this case, the student’s name is removed from the material. If you do not wish to have your submitted work possibly saved in this manner, please notify your instructor by the end of the second week of classes.
ADDITIONAL COMMENTS: Please feel encouraged and welcome to come and speak with me about any questions or concerns which you may have regarding the course. I have regularly scheduled office hours, listed at the top of this course outline. If you have not signed up, feel free to drop by and see if I am with anybody during my office hours. If you are unable to see me during my regular office hours talk to me in class or through email, and we can set up an appointment.
Course calendar follows on the last page….
KIN 416 schedule, Winter 2018, Subject to change, see class announcements.
Labs & Exam dates
W 1 10 Lecture
R 1 11 Lab Lab #1 Stretching, group A F 1 12 Lecture HOLD HARMLESS DUE
M 1 15 Lecture Martin Luther King Day – School Closed W 1 17 Lecture
R 1 18 Lab Lab #1 Stretching, group B F 1 19 Lecture
M 1 22
W 1 24 Lecture Midterm #1
R 1 25 Lab Lab #2 Posture part 1, group A F 1 26 Lecture
M 1 29 Lecture W 1 31 Lecture
R 2 1 Lab Lab #2 Posture part 1, group B F 2 2 Lecture
M 2 5 Lecture W 2 7 Lecture
R 2 8 Lab Lab #2 Posture part 2, group A F 2 9 Lab Lab #2 Posture part 2, group B M 2 12 Lecture
W 2 14 Lecture
R 2 15 Lab Lab #3 Trunk & Pelvis Core, group A F 2 16
Lab Lab #3 Trunk & Pelvis Core, group B M 2 19 Lecture Presidents Day – School Closed W 2 21 Lecture Midterm #2
R 2 22 Lab Lab #4 Circuit Training, group A F 2 23 Lab Lab #4 Circuit Training group B M 2 26 Lecture
W 2 28 Lecture
R 3 1 Lab Lab #5 Resistance Training Load, Reps, & Sets, group A F 3 2 Lab Lab #5 Resistance Training Load, Reps, & Sets, group B M 3 5 Lecture AEROBIC EXERCISE INTENSITY ASST DUE
W 3 7 Lecture
R 3 8 Lab Lab #6 Plyometrics, group A F 3 9
Lab Lab #6 Plyometrics, group B M 3 12 Lecture
W 3 14 Lecture
