Kinesiology and Nutritional Science Cal. State LA Cal. State LA Kinesiology and Nutritional Science College of HHS
KIN 101B -- Course Outline
Weight Training (1.0 cr)
INSTRUCTOR: Dr. Daniel Frankl, Associate Professor
OFFICE LOCATION AND PHONE NUMBER: PE 230, Tel. (323) 343-4662
FAX: (323) 343-6482
Email: dfrankl@calstatela.edu
Email: danyf@adelphia.net
Office Hours
MW 7:30 a.m. - 8:30 a.m. // R 1:00-2:30 p.m.
(other times available by appointment)
I. COURSE DESCRIPTION:

Beginning Weight Training offers instruction and practice in proper techniques of the development of muscular strength, endurance, and flexibility. Emphasis is placed on the application of scientific principles and methods used to build, improved and maintain proper muscular fitness. Also, body composition and nutrition for health and fitness are discussed.

Intermediate Weight Training reviews the fundamentals and provides for continued improvement in strength, muscular endurance, and flexibility development. Students are required to develop and follow a personal weight training program, and complete a computerized nutritional analysis.
II. PREREQUISITES: None.
III. PERFORMANCE OBJECTIVES:

At the completion of the course students will be able to:

  • define muscular strength, endurance, flexibility and its relationship to fitness and wellness
  • administer and interpret tests correctly to determine muscle strength, endurance, flexibility, and body composition
  • Explain how weight training exercises affect muscles
  • explain the principles governing weight training regiments (overload, Progressive resistance, Specificity, and adequate recovery)
  • describe a wide variety of weight training programs (variations of Isotonic, Isometric, Isokinetic workouts)
  • describe the hazards and effects of ergogenic aids and muscle enhancement drugs
  • safely and effectively use free weights and weight training machines
  • write a fitness program that includes muscular endurance, strength, flexibility, and weight management
IV. TEXTS:
A. RECOMMENDED TEXTS:
  • Fahey, T. D., Insel, P. M., & Roth, T. W. (2003). Fit & well: Core concepts and labs in physical fitness and wellness (5th ed.). Mountain View, CA: Mayfield.
  • Corbin, C.B., Lindsey, R., &Welk, G. (2000). Concepts of physical fitness (10th ed.). Dubuque, IA: Wm. C. Brown.
  • Donatelle, R. J., & Davis, L. G. (2000). Access to health (6th ed.). Needham Heights, MA: Allyn & Bacon.
  • Donatelle, R., Snow, C., & Wilcox, A. (1999). Wellness: Choices for health and fitness (2nd. ed.). Belmont, CA: Wadsworth.
  • Floyd, P.A., Mimms, S.E., & Yelding-Howard, C. (1998). Personal health: Perspectives and lifestyles (2nd ed.). Englewood, CO: Morton.
  • Hoeger, W. W. K., & Hoeger, S. H. (1997). Principles and labs for physical fitness & wellness (4th ed.). Englewood, CO: Morton.
  • Pruitt, B. E., & Stein, J. J. (1999). Health styles: Decisions for living well (2nd ed.). Needham Heights, MA: Allyn & Bacon.
  • Powers, S. K., & Dodd, S. L. (1999). The essentials of total fitness: Exercise, nutrition, and wellness (2nd ed.). Boston, MA: Allyn and Bacon.
  • Prentice, W. E. (1997). Fitness for college and life (5th ed.). St Louis, MO: Mosby.
  • Williams, M. H. (1996). Lifetime fitness and wellness (4th ed.). Madison, WI: Brown & Benchmark.
C. COURSE FORMAT AND REQUIRED COURSE MATERIALS:
  • Focus groups lecture/discussion, weight training room activities. Students will keep personal progress charts and lab reports. Proper activity attire is required for Weight Lifting Room sessions!
V. POLICIES AND PROCEDURES:
  • Attendance, punctuality, and active participation in weight room lab sessions is expected. Students are responsible for additional reading materials whether present or not during actual weight room sessions. Since each weight room session is evaluated individually missed sessions will be deducted from the total course participation grade. Late assignments and papers will be penalized. There will be no make-ups for unannounced quizzes.
VI. ASSIGNMENTS:
  • Weekly lab reports
  • Five day detailed computer-aided nutritional analysis
  • Weekly detailed exercise report
  • Summary paper discussing current fitness and nutritional status, and future plans for life-time fitness and weight control.
VII. EVALUATION:

EVALUATION
ITEM		 RELATIVE
WEIGHT		 LETTER GRADE
EQUIVALENT
Quizzes (4) @ (2.5%) 10% 90% - 100% = A
Mid-Term 20% 80 - 89% = B
Final 30% 70% - 79% = C
Lab Reports 20% 56% - 69% = D
Nutritional Analysis 10% 00% - 55% = F
Active Lab Work 10%
Total 100%

TENTATIVE CLASS SCHEDULE:
DAY TOPIC
1 Orientation, course outline and Introduction.
Know your fitness facility
2 Defining health and skill related fitness components.
Warm-up, cool down
3 The measurement and appraisal of muscle strength and muscle endurance.
4 The measurement and appraisal of muscle strength and muscle endurance.
5 Implementing a muscular strength and endurance program (Delorme's RM10, Berger's RM6, circuit training, sets, super sets, pyramid etc.)
6 Designing and Monitoring a Weight Training Program
7 Muscular flexibility: Definitions, anatomical limitations, physiological basis, specificity principle, benefits and assessment.
8 Assessment of Personal Flexibility
9 Principles and methods of developing muscular flexibility; Writing a flexibility program for health and sport participation related purposes
10 Personalized Program for Flexibility
11 Body composition: calculation of lean vs. fat body weight
12 Determination of ideal body weight: Personal Body Composition and Desirable Body Fat
13 MID-TERM: Weight Training Logs Due
14 Principles of nutrition for health: Nutrients; Dietary guidelines; RDAs; DVs and Food Labels
15 Principles of nutrition for exercise: Computer-Aided Dietary Analysis
16 Nutritional analysis: counting calories and nutrient content.
17 Obesity, weight control and long term dieting.
18 Substance use and abuse

  • All written work is to be collected on the second weekly class meeting and returned to students on the first class meeting of the following week.
Final Exam -- TBA
A COMPREHENSIVE LIST OF ADDITIONAL SELECTED REFERENCES AND RELATED INFORMATION AVAILABLE ON-LINE WILL BE PRESENTED TO THE STUDENTS ALONG WITH INDIVIDUAL LECTURE AND LAB HANDOUT MATERIALS.

Web Links by Chapter for Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness.

Additional Links to Fitness, Personal Health, and Nutrition Sites on the Net

American Dietetics Association
Site contains current and reliable health and nutrition related information. "The ADA and its National Center for Nutrition and Dietetics promote optimal nutrition, health and well being."
Diet and Weight Loss/Fitness Home Page (The)

Food and Drug Administration
"First and foremost, FDA is a public health agency, charged with protecting American consumers by enforcing the Federal Food, Drug, and Cosmetic Act and several related public health laws."

National Institute on Drug Abuse
The National Institute on Drug Abuse


Health Links on YAHOO

National Institute on Drug Abuse

National Cancer Institute
Copyright© 1997-04, Daniel Frankl, Ph.D.
Mail Box questions and/or comments; thank you!
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