KIN 152: Weight Training

Citrus College Course Outline of Record

Citrus College Course Outline of Record
Heading Value
Effective Term: Winter 2021
Credits: 1
Total Contact Hours: 36
Lecture Hours : 18
Lab Hours: 18
Hours Arranged: 0
Outside of Class Hours: 36
Strongly Recommended: ENGL 101.
District General Education: E3. Kinesiology Activity
Transferable to CSU: Yes
Transferable to UC: Yes - Approved
Grading Method: Standard Letter, Pass/No Pass

Catalog Course Description

This course is designed to develop both the large and small group skeletal muscles through a program of weight lifting, circuit training, power lifting, Olympic lifting, and conditioning. 18 lecture hours, 18 lab hours.

Course Objectives

  • demonstrate improvement in physical strength, endurance, and cardiovascular efficiency
  • analyze and apply cardiovascular strategies with weight and resistance training
  • formulate, assess and improve individual physical weaknesses and strengths as well as a plan to improve on them
  • exhibit proper lifting mechanics and techniques

Major Course Content

  1. Warm-up/cool-down
  2. Flexibility Exercises
    1. Passive range of motion exercises
    2. Active range of motion exercises
  3. Endurance Activities
    1. Bicycle ergometers
    2. Rowing machines
    3. Treadmills
    4. Circuit Training
  4. Strengthening Activities
    1. Weight machines
    2. Free weights
    3. Calisthenics
    4. Kettle Bells
    5. TRX bands
  5. Body Mechanics in Lifting Weights

Lab Content

  1. Practice Skills
    1. Use of light weights to learn technique on weight machines
    2. Use of barbells only to learn technique on free weights
    3. Cardiovascular circuit and conditioning exercises
  2. Workout program
    1. Develop workout chart to show increases in weight resistance, sets, and repetitions
    2. Monitor progress
  3. Lab assessment
    1. Pre and post test of maximum lift of various exercises

Suggested Reading Other Than Required Textbook

Instructor Handouts

Examples of Required Writing Assignments

Explain why free weights are better for developing explosive strength as opposed to weight machines.

Examples of Outside Assignments

Implement a weight training program for large muscle groups utilizing a minimum of 10 lifting techniques.

Instruction Type(s)

Lecture, Lab, Online Education Lecture, Online Education Lab