Strength and Conditioning

Class Overview

Stresses the proper guidelines, principles and techniques of strength training through the development of muscular strength and endurance. This includes classroom instruction covering units below:

I. Benefits of Weight Training

(1) Physical, (2) Psychological, (3) Mental, and (4) Social 

II. Appreciation of the role of Strength Training in lifelong fitness

(1) Nutrition, (2) Athletic Performance, and (3) Fitness programming (includes goal setting)

III. Components of Fitness 

  (1) Body composition, (2) Flexibility, (3) Muscular strength, (4) Muscular endurance, and (5) Cardiorespiratory endurance

IV. Care and safe use of equipment

(1) Maintenance of equipment, (2) Spotting Techniques, (3) Weight Room Rules and Expectations, and (4) Cooperative/Collaborative working relationships with peers/staff

V. Fundamental Weightlifting techniques and progressions

(1) Exercise Technique and (2) Regression-Standard-Progression

VI. Safety and Pre-habilitation techniques and programming

        (1) Warm-up- Passive, General, Specific, (2) Flexibility- Static/Dynamic/PNF, and (3) Cool down techniques

VII. Principles of Training

(1) Overload, (2) Progression, (3) Specificity, (4) Variation, (5) Rest and Recovery, (6) Diminishing Returns, (7) Reversibility

VIII. Energy Systems

(1) Anaerobic-Phosphocreatine (ATP-PC), (2) Glycogenic, and (3) Aerobic- Oxygenated

Develops athletic performance conditioning principles, including Speed, Agility, Quickness, Cardiovascular Endurance, Flexibility, and Plyometrics.

Introduces the development of individual weight training programs that allow for body and strength differences, including weight training etiquette and safety. Each student will progress at a rate commensurate with his or her abilities.

This class is offered in cooperation with the CollegeNow program through Columbia Gorge Community College. CHS students can opt to take the course for CHS-only credit, or in a dual-credit manner, receiving both CHS credit and CGCC credit.