Strength & Conditioning Course Goals

 

This course is designed to improve overall body strength and conditioning through weight training three days a week and a variety of conditioning activities two day a week. These activities will focus on muscular strength and muscular endurance. Conditioning will also be incorporated with the other principals of physical fitness (cardiovascular endurance, flexibility and body composition). Through these five principals of physical fitness, students will be able to develop their own personal fitness plan.

 

Course Description

Weight lifting will be three days a week and will center on the core of the body with cleans, squats, and bench press supplemented by auxiliary lifts for other portions of the body and your athletic sport focus. Two days will cover conditioning, flexibility, quickness and agility work through drills and games.

 

Grading

Student’s grade will be based on their participation in daily class activity, the cooperation and respect for class rules, safety, disciplines and their commitment to their improvement with regard to personal fitness goals.

 

Daily Participation/rules……..……   +5 points per day (approx. 150 to 200 total triad points)

        *Absent………………………                   -5 points (see below how to make-up excused absences)

                Non-Suits…………………...                -4 points

                Poor or No participation….…            -3 points

                Not following directions……             -3 points

                Core lifts not completed…….              -2/-3 points

                Improper uniform……………             -2 points

Tardy to class………………..                             -1 point

                Borrow Uniform……………..               -1 point

*You can make-up 9 excused absences a semester, non-suits cannot be made up.

* ISS absences are not included in the total number of absences. These must be made up with a report in    ISS to be excused.

Core Lift Testing 3 days………..       +30 points

                (4 times during the semester)

Fitness Testing ………………....       +50 points

                (2 times during the semester)

Semester Final…………………..        + 50 points

 

* Nine (9) absences make ups per semester allowed. (A report, plus 30 minutes of physical activity per absence required)

* ISS absences are not included in the total semester number. These may be made up with (A report for each absence in ISS) NO physical activity required for ISS absence.

 

Daily Expectations

•               Boys will enter and exit from the WEST doors to the locker room. Girls will enter and exit from the NORTH outside door in front of the gym and enter through the green door down the hall.

•               All students will meet in the MAIN gym after dressing down for warm-up.  All students will help with equipment storage at the end of each class period.

•               All students are to remain in the locker room, gym or foyer or just outside the doors until the bell rings. Referrals will be given for leaving class and the gym early or leaving class without permission.

 

Your lock and locker are Port Angeles School District property! It is your responsibility to take care of each daily. Remember to lock your lock whenever you leave the dressing room. Do not give out your combination to anyone!

WE ARE NOT RESPONSIBLE FOR LOST OR STOLEN ITEMS! If you have something of value and what to make sure it is safe, bring into the office before class.

 

Students: Use the tall lockers during class time only! Your small numbered locker is to secure your PE clothes when you leave class for the day, not the tall street lockers!  

Weight Room Rules

1. Gum is not allowed in the weight room.

2. NEVER interfere with a person who is lifting.

3. Make sure your lifting area is clear of equipment before you begin lifting.

4. Proper gym attire is manditory when lifting.

5. Make sure safety clips are on all bars.

6. Pick up after yourself, return weights to their proper weight stacks / trees.

7. A spotter is required before lifting any core lifts or weights over your head.

8. Spot carefully. Concentrate on the lifter. Never leave your wingman.

9. Keep your area clean. No food, or glass bottles.

10. Protect your lower back, head up, buttock down, when lifting, spread your chest, lock in you lower back. Use a weight belt.

11. Weight lifting is not permitted unless there is a supervision by a school district teacher or school district coach.

12. Horseplay is not permitted in the weight room. As soon as you walk into the doors, you are ready to get to work.

13. While spotting the benc press use the over/under grip because you have more grip stength to protect your wingman.