ENS 104B
Intermediate Weight Training

Instructor: Maeva Pennucci
Office: ENS-400
Office Hours: By appointment
Phone:
E-mail: maeva13@hotmail.com


Announcements

Course Grades

Class Materials

Text: Weight Training for Life by James L. Hesson available at the Aztec Bookstore

Course Objectives:

  1. Acquire the knowledge and theory associated with weight training.
  2. Learn the proper form and technique and contraindications for weight training.
  3. Gain muscular strength and flexibility.
  4. Learn how to design a personalized weight training routine.

The Rules

  1. Assignments can be turned in early. Assignments turned in after the beginning of class are considered late. Books will be collected in the beginning of class and assignments graded. Late assignments are half credit and must be handed in by the 14th week of the semester.
  2. No makeup exams will be given. You may make arrangements to take the test early if absolutely necessary.
  3. Come to class dressed in exercise clothing. Appropriate attire includes T-shirts, shorts, sweats and closed-toed athletic shoes. You will not be allowed to exercise if you are not dressed properly and will lose attendance/participation points. Weight belts are not necessary and weight gloves are optional. Bring a small towel to wipe down equipment after use and a water bottle. NO FOOD OR DRINKS ARE ALLOWED ON THE WEIGHT ROOM FLOOR AND NO GUM.
  4. A total of 3 points can be earned per day for participation. To earn full credit for participation you must arrive no later than 11:05 and depart no earlier than 11:45. 1 point will be deducted for each of the following: late arrival, early departure, not following instruction and/or lack of participation. You must keep track of your workouts on a work out card. I will check these each class period 1 point will be deducted from your grade if the card is not completely filled out.
  5. There are no excused absences. You are allowed up to 6 absences regardless of the reason although you will lose attendance and participation points. If you have more than 6 absences you will receive a non-passing grade for this class.


Class Plan

 Week of  Reading Assignment  Class Topic  Workout
 8/30  Pages 1-40  Basic Lifting Techniques  1 set program
 9/6  Pages 111-134  Discuss Reading  1 set program
 9/13  Page 134  Review Measurement Assignment  2 set program
 9/20  Pages 141-151  Goal Setting  2 set program
 9/27  Pages 41-59  Chest, Back and Low Back  2 set Circuit
 10/4  Pages 85-109  Legs, Abdominals  2 set Circuit
 10/11  Pages 71-83  Shoulders, Biceps and Triceps  2 set Circuit
 10/18  Pages 157-160  Program Design  Split Routine
 10/25  None  Advanced Techniques  Split Routine
 11/1  None  TBA  Split Routine w/supersets
 11/8  Read for Exam  Review for Exam  Split Routine w/supersets
 11/15  Read for Exam  Review for Exam  1 set program
 11/22  None  TBA  1 set program
 11/29  None  TBA  Split routine w/giant sets
 12/6  None  TBA  Split routine w/giant sets


Requirements/Assignments

 To Do:  Due Date  Point value
 Attend Class and Participate    90
 Initial Circumference Measurements (page 13)  September 15  10
 Goal Sheet (page 145)  September 22  10
 Personal Weight Training Program (page 151)  October 29  10
 Skills Test (see below)  November 1,3,8,10  20
 Exam: Reading Assignments and Muscle Anatomy And function.  November 15  60

Skills Test:

Each student will be required to demonstrate one exercise as selected by the instructor. The following things will be evaluated: equipment selection, safety considerations, muscle anatomy and function, technique (form, tempo, breathing, range of motion, and stance/grip.)

Grading Scale

 200-180 points  A
 179-160  B
 159-140  C
 139-120  D
 Below 139  F