Delta College logo

Weight Training for Women

Course NumberLWA 109
Lab Hours30
Lecture Hours0
Course DescriptionIntroduces resistance training concepts. Presents, develops, and practices methods for muscular strength and endurance. Pre- and post-fitness assessment testing will be done and individual printouts will be made available. (0-30)

Outcomes and Objectives

Describe and explain the concepts and components of weight training.
  1. Describe and explain the five health-related components of fitness and give examples of activities that, when performed, meet the criteria for improving each component.
  2. Identify the following large muscle groups and give examples of strengthening and stretching exercises for each: quadricep, hamstring, bicep, tricep, rectus abdomius, latissimus dorsi, gastrocnemius, gluteus maximus, pectoral, and deltoid.
  3. Describe and explain the concept of warm-up and cool-down as they relate to physical activity.
  4. Define and describe muscular strength and muscular endurance, and diferentiate between training principles for each.
  5. Define and describe muscular strength and muscular endurance, differentiate between training principles for each.
  6. Define and differentiate between isotonic, isometric, and isokinetic muscle contraction.
  7. Define and describe weight training terminology.
  8. Recognize various myths associated with weight training.
  9. List the six essential nutrients, the caloric value and food sources of each, and the relationship of each nutrient to the Food Guide Pyramid.
  10. Recognize how muscle use and disuse influence atrophy and hypertrophy.
  11. Describe and explain the relationship of cardiac output and stroke volume to cardiorespiratory endurance activities.

Demonstrate the concepts and components of weight training.
  1. Demonstrate how to determine, monitor, and calculate exercise heart rates and training zones.
  2. Maintain daily class records showing the developing weight training program.
  3. Demonstrate various weight training exercises using safe and effective techniques.

Copyright ©