PRINCIPLES OF STRENGTH TRAINING - FMT 119 COURSE LEARNING OUTCOMES (CLOs) 1. Describe the variety of training systems used to increase power, strength and muscular endurance. 2. Demonstrate and teach the proper exercise techniques using both free weights and machines. 3. Identify the major anatomical components of the muscle cell and motor neuron. 4. Describe in detail the neuromuscular adaptations to strength training. 5. List and define the major biomechanical terms associated with strength training and human movement. 6. Describe the adaptations of bone and tendons to resistance training. 7. Contrast the different adaptations of the muscle cell as result of strength versus aerobic training. 8. Outline a strength program based on individual physical differences and personal goals. 9. Demonstrate and teach the proper spotting techniques of various free weight exercises. COURSE OUTLINE I. Course Orientation A. Explanation of syllabus and learning outcomes B. Overview of class, including grading format and expectations C. Explanation of textbook II. Muscle Anatomy B. Major muscle groups used for resistance training 1. Lower body 2. Upper body III. Muscle Physiology A. Skeletal muscle structure B. Muscle cell organelles C. Sliding filament theory 1. Components 2. Steps D. Neural factors 1. Motor units III. Bioenergetics A. Substrates 1. ATP 2. Glucose/Glycogen 3. Pyruvate 4. Fat 5. Oxygen B. Energy systems 1. ATP-PC 2. Fast glycolysis a. Lactate 3. Slow glycolysis a. Electron transport chain b. Krebs cycle IV. Biomechanics A. Definition of terms B. Levers 1. Types 2. Application C. Planes of motion 1. Application D. Factors that affect human strength 1. Neural control 2. Penation 3. Angular velocity 4. Body size and muscle insertions V. Adaptations to resistance training A. Muscular adaptations 1. Power 2. Endurance 3. Strength B. Biochemical adaptations C. Other adaptations 1. Neural 2. Bone 3. Tendon VI. Exercise technique A. Machines 1. Proper form 2. Teaching cues B. Free Weights 1. Proper form 2. Teaching cues VII. Age & sex considerations A. Resistance training for children 1. Precautions and limitations 2. Exercise prescription for children B. Sex related differences C. Resistance training for older adults 1. Precautions and limitations 2. Exercise prescription for older adults VIII. Nutritional factors A. Macronutrient requirements for resistance training B. Eating strategies for exercise IX. Plyometric training A. Models 1. Mechanical 2. Neurophysiological B. Physiology 1. Anatomical components 2. Stretch shorting cycle C. Plyometric program design 1. Considerations 2. Combining plyometrics with other exercise modalities X. Movement preparation/range of motion A. Flexibility training 1. Types 2. Considerations B. Warm-up 1. General 2. Specific 3. Dynamic XII. Resistance training exercise prescription A. Training systems 1. Power 2. Strength 3. Endurance B. Exercise programming variables 1. Application 2. Processes involved with developing muscular fitness C. Periodization for strength training 1. Cycles 2. Periods 3. Strategies D. Individual presentations 1. Outline of a strength program a. Physical differences b. Personal goals c. Test result XIII. Practical evaluations A. Demonstrate the proper techniques of various resistance exercises 1. Free weight 2. Machines B. Teach the proper techniques of various resistance exercises 1. Free weight 2. Machines