Portland Community College | Portland, Oregon

Course Number:
PE 181B
Course Title:
Intermediate Weight Training
Credit Hours:
1
Lecture Hours:
0
Lecture/Lab Hours:
0
Lab Hours:
30
Special Fee:
$12.00

Course Description

Continues to stress the proper guidelines, principles, and techniques of weight lifting and the development of muscular strength and endurance at an intermediate level. Introduces intermediate level evaluation techniques for muscular strength and endurance. Continues the development of individual weight training programs. Recommended: PE 181A Beginning Weight Training or equivalent. Audit available.

Addendum to Course Description

Classes will be conducted in a large group situation for lectures and warm-up. Workouts will be conducted alone or in pairs. The course will be taught using a variety of exercise resistance equipment. With the guidance of the instructor, students will evaluate types of muscular strength and endurance training and implement a weight training program for personal needs. Each student will progress at a rate commensurate with his or her abilities. Pre and post testing will be conducted for muscular strength and endurance.

Intended Outcomes for the course

Upon completion of the class students should be able to:

  1. Continue to improve physical conditioning specifically related to muscular strength and endurance through weight training.
  2. Design a muscular strength and endurance plan.
  3. Apply intermediate weight training principles and techniques to exercise routines throughout life.
  4. Evaluate one's fitness levels relating to muscular strength and endurance at an intermediate level.

Outcome Assessment Strategies

  1. Demonstrations
  2. Records and portfolios
  3. Written exams
  4. Personal programs
  5. Pre and post testing.

Course Content (Themes, Concepts, Issues and Skills)

SUBJECT MATTER: CONCEPTS, THEMES, ISSUES (TOPICAL AREAS)

  1. Principles of conditioning
  2. Components of fitness
  3. Intermediate weight lifting techniques and progressions
  4. Care and use of equipment
  5. Benefits of weight training
  6. Myths and attitudes about weight training
  7. Appreciation of the role of strength training in lifelong fitness


COMPETENCIES/SKILLS:

  1. Practice warm-up and cool-down activities
  2. Operate weight room equipment safely using proper technique
  3. Choose proper machine or free weight adjustments in relation to skeletal structure
  4. Select appropriate exercises to meet personal goals