Strength and Conditioning

Strength and Conditioning Course Description/Outline

The Strength & Conditioning course will give students the tools and resources needed to be physically fit and healthy for a lifetime. The variety of exercises, techniques and equipment used will allow students to experience many different ways to exercise and “work out”, which will likely lead to them finding exercises they enjoy and want to continue performing after completing the course. Students will also learn how to create their own Health and Fitness plans that work towards specific health, fitness and career goals.

Learning the proper lifting techniques will not only help students in class, but students who will be having careers that requires moving heavy items, boxes and equipment. They will use the proper techniques learned in the Strength & Conditioning class to perform these tasks safely and efficiently in their future workplace.

Many of the techniques and exercises that will be performed in class will help any student thinking about entering the Police, Military, Fire and EMS Academies. Students with an interest in these careers will have an edge, as they will have already been exposed to many of the physical and mental tests they will face them in the Academies, Boot Camps, etc.

The Strength & Conditioning Curriculum focuses on developing & improving Health Related Fitness which includes Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Flexibility and Improved Body Composition. Also, Skill Related Fitness which includes Agility, Balance, Coordination, Speed, Reaction Time and Explosive Power.

By the end of the course the students will be able to demonstrate a satisfactory level of knowledge, technique and competency in the following areas*:

> General knowledge of Basic Anatomy, Physiology and Biomechanics

> Nutrition

> Calisthenics / Body Resistance Exercises

> Running / Sprinting

> Resistance Bands

> Medicine Ball Training

> Weight Training / Olympic Lifting / Powerlifting

> Circuit and Cross Training

> Plyometrics

> Aerobics [basic/dance/water]

> Rowing

> Jump Rope

> Stretching / Yoga

* Exposure to the curriculum may be affected by facility use, equipment availability, weather, individual/class maturity and responsibility level, etc.

Strength and Conditioning Performance Standards

PERFORMANCE BASED CURRICULUM

The Strength & Conditioning class involves vigorous physical activity designed to improve the student’s fitness and knowledge of maintaining a healthy lifestyle. The curriculum is performance-based and all students will need to demonstrate knowledge, competency and skill development in each of our curricular areas. Failure to do so will have a negative effect on their overall development, safety and grade evaluation/progress report.

EMPHASIS ON FITNESS

The class has a high emphasis on fitness, exercise and personal development. Developing and improving the students’ fitness levels will only happen with a progressive, systematic approach towards physical, mental and emotional development. Only by coming to class with an attitude towards participating, working hard and improving will the student achieve these fitness benefits. Improving one’s performance is also essential in maintaining a successful grade throughout the whole year. This may take extra action and/or practice outside of class. It is highly recommended and the responsibility of the student, to develop and maintain a daily fitness program of exercises [i.e. push ups, sit ups, etc.], cardio [i.e. jog, bike, swim] and flexibility work. This “homework” will give them the best chance of being successful throughout the school year.

NOTE: If there are medical conditions that may limit the student's ability to perform the coursework and the student needs to have a modified program, the evaluation process / grading scale will also be modified.

ASSESSMENT: CLASSWORK

Students will be assessed on their daily participation, quality of work and the completion of assigned tasks. The most successful student will be able to demonstrate:

> the mastery of physical skills, knowledge, leadership and teamwork necessary to participate in a High School based Physical Education and Strength & Conditioning Program.

> their best effort/performance on a daily basis.

> responsible, respectful and accountable behavior.

> a positive work ethic and a mature level of self-motivation and self-direction.

> the ability to work independently, with other students and the ability to follow directions.

> a consistent pattern of being prepared to perform each day in class.

> a non-apathetic, but energetic student ready to face the many challenges ahead of them.

> proper exercise and lifting techniques, safety procedures as well as proper use of the equipment.

ASSESSMENT: FITNESS TESTING

Department Wide Fitness Testing happens during each grading period. The COOPER’S FITNESS TEST, which is scored by age/gender [Muscular Strength,Muscular Endurance and Cardiovascular Endurance]. The CONTINUOUS RUN TEST will test the student’s ability to jog a specific distance w/out stopping within a timed based on a fast walk [Cardiovascular/Muscular Endurance].

Strength and Conditioning Goals & Objectives

GRADE PERIOD 1: BEGINNING LEVEL

Knowledge: Techniques, Concepts and Progressions

Basic Warm Up /Stretching Exercises

Basic Training - Calisthenics / Dynamic Workouts / Target Zone Training / Body Resistance Exercises

Active Rest Activities - Walking / Dancing / Swimming

Performance Evaluation: See Assessment Chart / Test on Basic Anatomy

GRADE PERIOD 2: BEGINNING / INTERMEDIATE LEVEL

Knowledge: Techniques, Concepts and Progressions

Daily Warm Up /Stretching Exercises - student led assignment. Fitness Training [PU/SU/Mile]

Basic-Intermediate Training - Resistance Bands / Kettlebells / Battle Ropes / Ladders / Dots / Agility Bags / Medicine Balls / Low Level Plyometrics / Beginning Weight Training Exercises

Performance Evaluation: See Assessment Chart /Self Directed Training / Test on Equipment Use

GRADE PERIOD 3: INTERMEDIATE LEVEL

Knowledge: Techniques, Concepts and Progressions

Self Directed Warm Up, Stretching and Fitness Training Routine

Intermediate Training - Strength Training / Olympic and Powerlifting / Power Complexes

Developing Personal Workout Plans on IPADs

Self Directed Workouts - Personal and Partner Workouts

Performance Evaluation: See Assessment Chart /IPAD Workout Templates / Nutrition Test

GRADE PERIOD 4: INTERMEDIATE / ADVANCED LEVEL

Knowledge: Techniques, Concepts and Progressions

Self Directed Warm Up, Stretching and Fitness Training Routine

Intermediate-Advanced Training - Semester Long Training Goals & Progressions

Developing Training Logs and Video Analysis using IPADs

Continue Self Directed Workouts - Personal and Partner Workouts

Introduce “The Ultimate Fitness Challenge”

Performance Evaluation: See Assessment Chart /IPAD Logs

GRADE PERIOD 5: ADVANCED LEVEL

Knowledge: Techniques, Concepts and Progressions

Full Self Directed Warm Up, Stretching, Fitness Training & Workout Program

12 Week Nutrition & Workout Plan - daily entry of IPAD

Advanced Training - “The Ultimate Fitness Challenge”

IPAD Video Analysis to improve Performance and Skill Development

Performance Evaluation: See Assessment Chart /12 Training & Nutrition Plan

GRADE PERIOD 6: ADVANCED /LIFETIME FITNESS LEVEL

Knowledge: Techniques, Concepts and Progressions

Full Self Directed Warm Up, Stretching, Fitness Training & Workout Program

Continue 12 Week Nutrition & Workout Plan

Advanced Training / Sports- Plan, Organize and perform a variety of Lifetime Fitness Activities to maintain health, fitness and wellness outside of the classroom [i.e. recreation activities, sports, etc]

Performance Evaluation: See Assessment Chart / End of Year Essay Final