HKIN 103 F3 Weight TrainingProfessor: Andrew Heming

Summer 2017 Phone: 604-888-7511 ext. 3710Days: Week 1: Tuesday to Friday, Email: Andrew.Heming@twu.ca Weeks 2-3: Mondays-Thursdays Time: 4:15-5:35pm Office: Gym PortablesClass Location: Fitness Centre Classroom Office Hours: As posted or by appointment Semester Hours: 1 sem. hr. (0-2 or 0-2) Co-requisites or Pre-requisites: None

COURSE DESCRIPTION

This introductory course emphasizes physical activity skills necessary to maintain an active lifestyle.

It provides an opportunity for study and application of the basic fundamentals, techniques and physiology of strength training. Individual differences in ability, experience and goals will be accounted for in the design, implementation, and maintenance of the student’s personal program. Although the maximum amount of weight one can lift will not be graded, improvement in strength in selected training programs is important and expected. As the course progresses, more of the teaching will be done on an individual basis, so students are encouraged to ask numerous questions to gain information for their desired training focus. Students will be encouraged to consider resistance training as a lifetime physical activity.

Prerequisite(s): none (0-2 or 0-2)

COURSE LEARNING OUTCOMES

TWU Student Learning Outcomes Course Student Learning OutcomesKnowledge and its application

A broad foundational knowledge of human culture and the physical and natural world.

A depth of understanding in any chosen field(s) of study.

Applied knowledge acquired through discipline-appropriate experiential learning.

1. To gain a basic understanding of the science of resistance training.2. To develop a comprehension and appreciation of resistance training.3. To aid students in gaining competence in designing and implementing

their own safe and effective strength training programs.4. To assist as a foundational course for those pursuing further study in

resistance training.5. To teach effective, time-efficient resistance training.

Cognitive complexity Skills including: critical and creative thinking,

quantitative reasoning, communication, research, and information literacy.

An ability to articulate various interdisciplinary and multi-disciplinary perspectives, integrating informed Christian perspectives.

An ability to respond with wisdom, humility and charity to questions, issues, and problems of the human condition.

1. To develop critical thinking through reading and critiquing articles on resistance training

2. To develop creative thinking in creating a personalize training program to meet the student’s unique needs and goals

3. To develop an informed Christian perspective of resistance training and body image through class discussion time

Inter-and intra-personal wellness A holistic awareness of their personhood, purpose,

and calling within the context of the communities in

1. To gain an understanding of the benefits of resistance training to all areas of life.

2. To help students feel comfortable and competent in the weight

which they live and study.

Personal and social health.

An appreciation of the role of community in wellness.

room, both now and in the future.3. Learn weight room etiquette for optimal social interactions in gym.4. Provide knowledge on nutrition for optimal health, body composition

and performance.5. To encourage students to adopt current and future healthy lifestyle

choices and habits.Spiritual formation

A spiritual dimension by means of an exposure to a reflective and caring Christ-centred community which encourages:

A further understanding of God. A discovery of a deep and personal spiritual foundation.

An embodiment of a Christ-like way of life characterized by love for and service to others.

1. To understand how to approach resistance training from a Christian World view.

2. To know how to pursue training goals without detracting from a relationship with Jesus Christ.

Social responsibility and global engagement

The resources, skills, and motivation to become engaged global citizens who serve locally, nationally, and globally in socially and economically just ways.

A commitment to informed and ethical reasoning.

Respect for the dignity and rights of all persons.

Respect for creation and its sustainable use and care.

1. To learn about proper social conduct (i.e. etiquette) in the weight room

2. How to provide service to others in the weight room through learning spotting techniques

Leadership Skills to become creative, collaborative, informed,

competent, and compassionate people who influence the various contexts into which they are called.

Abilities and attitudes characterized by service, humility and integrity.

1. To develop and grown in the area of self-leadership and discipline through regular training, proper nutrition and healthy lifestyle habits

REQUIRED TEXTS AND MATERIALS

Weight Training Manual Expanded Edition. (Included as part of course fee).

COURSE ACTIVITIES/REQUIREMENTS

1. Participation & Effort: 25% As this is an activity-based class, students are required to attend and fully participate in every class. Excellent participation involves: training with high (but proper) intensity, staying to one’s program, asking questions, seeking assistance from the instructor (as needed), applying the principles taught in class (as appropriate), staying in the fitness center classroom, paying attention during the group teaching part of the class, participating in class discussions and filling out training log sheets. Although cooperation and friendliness between peers is encouraged, students must realize that they are here to train, not to socialize.

2. Exercise Science Lecture Handout: 5%Do reduce lecture time in class and maximize the hands-on experience for students, there is a 30 minute Exercise Science Video lecture for students to watch here: http://www.youtube.com/watch?v=cuE-zEpbvm4 . This video lecture will provide students with important foundational theory information to which practical application can be built upon in class. Students are to watch the video, complete the “Exercise Science Lecture Questions Sheet” available on MyCourses and hand in a hard copy of this at the start of class on the due date. Like the other assignments, this should be typed.

2

3. Personal Program: 20%Each student is required to design and submit a copy of his/her own weight training program (check the Proposed Course Outline section for the due date). The steps to complete this assignment are:

1. Students should start by thinking about their training goals. Once they know there goals, student are to do research (in addition to the information presented in class and in the manual) to learn more about training for their specific goal. For this, students should select a minimum of 3 different sources to learn more about the area of weight training that relates to his/her personal weight training goals and to design a more personalized training program. The sources for these readings can be academic journals, fitness magazines, internet articles/blogs or sections from weight training books. Selected readings must be specifically relevant to this course and the student’s goals or the assignment will not be accepted. Students who are unsure if a particular source is appropriate should check with the instructor.

2. Write a 1-page single spaced point-form notes of key nuggets of information from the readings. Note: do not generalize – give the specific details that are important for you! Be sure the sources are long enough to properly complete this section. If sources selected are too short, add additional sources to get the required length for this section.

3. Write a ½ page critique (good and not-so-good about the readings, does it make sense, is it logical, is it practical, would it work, etc.) of the readings.

4. Write a ½ page explanation of how the student will apply the information to his/her program design and training.

5. Create program using the chart provided on the template. The program must include the following information: student’s specific goal(s), how he/she will measure them and how much change the student in expecting to experience, weekly training schedule, exercise order (number & letter system), list of the exercises that are going to be performed, sets, reps, and rest periods. Note: Spartan athletes who are already on a program should design a program for themselves after their sport career or for another individual.

6. A 2 page typed, double-spaced explanation of the student’s rationale in designing the training program including an explanation of the: weekly plan, exercise selection, exercise order, sets, reps & rest intervals selection. This should give the specific, scientific reasons behind the selections of the exercise, the order and the training variables.

Marks assigned based on completing the requirement listed above and quality of work. It is expected that students are actually making an effort to utilize and integrate the course material and readings into their program design rather than simply writing down what they already do. A template provided on My Courses must be used for this assignment.

4. Technical Assessment: 15%The purpose of this component is to assess the student’s practical skills proper exercise technique in future workouts throughout their lives, thus minimizing the risk of injury and maximizing the benefits of weight training. For this assessment, students will sign up for a scheduled slot during classes (see proposed course outline for technical assessment dates). Each student will select five exercises from his/her training program (variation of: squat/lunge, hinge, upper body press, upper body pull and accessory of choice). Prior to the date of the technical assessment, each student will film a work set of each of the done with his/her normal training weight. Videos can be shot on the student’ phone. During the assessment, the student will watch and discuss the videos with the instructor and be graded on his/her technique for each exercise. Students who do not have their videos ready for the day and time of their assessment will be deducted 10% off their technical assessment mark per class. Note: the videos must be taken from an angle that allows proper

3

analysis of the movement (this usually means directly from the side and front – ideally camera person can move during the set to capture both angles – if this can be done safely). Videos shot at a camera angle unsuitable for proper technique assessment will be required to be re-shot (and possibly with the result of a mark deduction). Students must also be able to give the proper Name of the exercise. Students who wish to get individual assistance with their technique may do so in class prior to the start of the first day of technical assessments. The course manual and the instructor’s YouTube page (www.youtube.com/hemingtraining ) are valuable resources to use in preparation for assessment. There will be a sign-up sheet for students to select the day and time that they will perform their technical assessment.

5. Log Book: 10%Training logs are essential to track progress and must be used by anyone who is serious about getting results.

Students are required to training 4 times per week for the duration of the course. Each student is required to log every training on a logbook sheet. Training logs are to be

hand-written and done during the training, not as homework. Please ensure that training logs are filled in completely including proper dates and week numbers to ensure that there is no confusion during marking.

At the end of each class, each student is to have his/her log sheet signed by the instructor. Marks will be deducted from the Log Book mark for class training sessions that are not signed by the instructor.

Every week should start in the first column of a new sheet. This keeps the training sessions in order and marks will be taken off the logbook assignment if this is not done. If training sessions are missed due to illness, the student should write why the training was missed and then log the following training in the next logbook column.

Each student is to follow at set, balanced program as it is not effective to “just doing whatever”.

The Log Book will include: A title page 3 weeks of logged training sessions. Note: the logs should be the original logs filled out in

class. These are not to be re-written or typed out. A summary (two pages types, double-spaced) on the following topics with these exact 4

headings: Level of effort I put into my program, Problems I encountered, What I learned about myself and how my body responds to training, My success with achieving my SMART goals (did the student reach his/her goals, and why or why not). A template provided on My Courses must be used for this assignment.

This is due at the second to last scheduled class. (See Proposed Course Outline). Note: The assignment must be stapled or bound! Please include a title page.

6. Final Exam: 25%Based on all material covered in class; course manual, mini lessons, all handouts, notes and discussions. A detailed study guide will be given out prior to the final exam to help students in their studying and preparation. The final exam will take place the last day of the semester’s classes and therefore will not appear in the final exam schedule.

COURSE EVALUATION

4

Assignments and evaluation Learning Outcomes Percentage1.

Participation & Effort Inter-and intra-personal wellness Social responsibility and global engagement Leadership

25%

2.

Exercise Science Lecture Handout Knowledge and its application 5%

3.

Personal Program Knowledge and its application Cognitive complexityInter-and intra-personal wellness

20%

4.

Technical Assessment Knowledge and its application 15%

5.

Log Book Assignment Cognitive complexityInter-and intra-personal wellness Leadership

10%

6.

Final Exam Knowledge and its application Cognitive complexity

25%

Total 100%

COURSE POLICIES

1. Academic Integrity and Avoiding Plagiarism at TWUOne of the core values of Trinity Western University is the integration of academic excellence with high standards of personal, moral, and spiritual integrity. The University considers it a serious offence when an individual attempts to gain unearned academic credit. It is the student’s responsibility to be informed about what constitutes academic dishonesty. For details on this, and on identifying and avoiding plagiarism go to the University Homepage.

2. Campus Closure and Class Cancellation PolicyIn the event of extreme weather conditions or other emergency situations go to Campus Notification

3. Grading SystemThis course uses a grading scale that differs from the standard university grading scale:

A+ 96-100 B+ 82-85 C+ 68-72 D+ 57-59A 90-95 B 78-81 C 64-67 D 54-56A- 86-89 B- 73-77 C- 60-63 D- 50-53

F 0-49

4. Students with a DisabilityStudents with a disability who need assistance are encouraged to contact the Equity of Access Office upon admission to TWU to discuss their specific needs. All disabilities must be recently documented by an appropriately certified professional and include the educational impact of the disability along with recommended accommodations. Within the first two weeks of the semester, students must meet with their professors to agree on accommodations appropriate to each class.

5

Students should follow the steps detailed by the Equity of Access Office outlined in the Student Life section of the University Calendar.

5. AttendanceEach unexcused absence will result in a deduction of 5% off the student’s final grade. It is up to the student to take responsibility for his/her attendance. If a student does miss a class and feels he/she has a legitimate excuse, the student is to email the instructor to give the date of the missed class and explain why he/she missed the class. Students are responsible to provide written documentation for their absence (if asked for). Students should also talk to the instructor in class regarding notes/handouts missed due to an absence. If a student knows ahead of time that he/she will be away, the instructor should be informed at the start of the semester – note: this does not guarantee that the absence will be excused. Note: It is to the discretion of the instructor as to what is considered an excused absence. Reasons such as but not limited to: flights or travel plans, family holidays, non-emergency appointments (e.g. dentist, physio), job interviews and work are NOT considered excused absences. Students who are simply not feeling well (e.g. headache, tired, jet lag) or who are injured are expected to come to class, notify the instructor of his/her condition and participate and/or observe as appropriate. In cases of a contagious illness, students should notify the instructor via email (as stated above). Students missing classes or who are unable to fully participate in classes because of injury or medical condition may be required to produce medical documentation to be excused from the class. The instructor reserves the right to request documentation for anyone who is requesting permission to be excused from class. Students who are given an excused absence will be provided the opportunity to make up the class by doing a training on their own time and doing some additional written work.

6. ClothingIf the class is a lecture or exam class, students, may come to class in street clothes. On all training classes (see proposed course outline at the end of the syllabus), students must come to class in training clothing. This includes: shorts and/or track pants or sweats, sweat shirts and/or T-shirts that fully cover your torso and proper athletic shoes. Students head phones are not permitted during HKIN 103 classes. Immodest clothing such as sports bras and/or shirts exposing torso skin are not permitted by the rules of the TWU Fitness Centre. NOTE: Students who do not come properly dressed for class will not be allowed to training and will not receive attendance marks for that class.

7. Late to classAs this is an activity class, students are required to be in class for the entire class time to receive full marks. Also, teaching often starts at the start of class and students who arrive even a few minutes late miss valuable information. All students are expected to arrive in proper training attire by the start of class. Students who arrive later than the start of class (by the main clock in the weight room) or who arrive unprepared to start at the beginning of class (e.g. there on time but not changed yet), will be deducted 2% off their final grade. If a student is late in being dismissed from his/her previous class, he/she should bring a note from the professor of that class saying that the class was dismissed late.

8. Classroom behaviorStudents are to behave in a mature, respectful manner and to actively participate in classes. Students must conduct themselves in a manner that does not affect others from learning. Any appropriate behaviour in class will not be tolerated and students may be required to leave the class and be subject to further disciplinary action from the University. Plagiarism and cheating of any

6

kind will not be tolerated and will be reported. Students are expected to abide by all of the rules of the Trinity Western University Fitness Centre.

9. Electronic Devices Turn off cell phones and place them out of reach before the start of class. Text messaging is not permitted during class time. Headphones or ear buds must not be used during class.

10.Final ExamStudents are to follow the course outline for the date of the final exam. Alternate writing times will not be granted to accommodate personal schedules such as travel plans. Students who miss the exam due to illness are expected to produce a doctor’s note. Students who miss the final exam due to other personal or family emergencies must notify the instructor as soon as possible and students may be required to provide appropriate support documentation. It is the instructor’s discretion as to whether the student will be given the opportunity to make the exam up at an alternate time.

11. Submitting AssignmentsAll assignments are to be handed in in hard copy at the start of class on the date specified in the syllabus or specifically announced in class by the instructor. In the event of an emergency that prevents the student from being able to personally hand in a hard copy by the start of class on the due date (e.g. printing problems, computer problems, illness, car trouble, family emergency), there will be a drop box on MyCourses for students to use to submit the assignment digitally). This must be submitted prior to the start of class on the due date of the assignment. The assignment must be submitted in a Word.doc, Word.docx or PDF file format. If the assignment is submitted on MyCourses and a hard copy of the assignment is submitted the following class, the student will not receive late marks.

12. Late AssignmentsAssignments handed in any later than the start of class on the same day will lose 10% off the assigned mark. The mark will be deducted an additional 10% for each day (day ending at midnight, not 24 hr period) after the due date until it is received by the instructor. Marks will only be deducted up to 50% off. From there, no further marks will be deducted for lateness as long as the assignment is in by the end of the semester classes. Assignments that were “forgotten” at home will be marked as late. Students who mistakenly hand in the wrong paper will have their assignment marked as late by when the proper assignment is submitted. To minimize late marks, students are encouraged to use the drop box on MyCourses to submit late assignments. The assignment will be marked at as of the date and time submitted on my courses provided that a hard copy of the assignment is submitted by the following class. If a student needs to submit a hard copy of an assignment (assuming a digital copy has already been downloaded to the MyCourses drop box) when the instructor is not in the office, he/she should give the assignment to a gym staff member and ask him/her to sign & date the assignment and place it the instructor’s mail box.

13. Questions with or Assistance on Assignments: Students who wish to ask questions regarding an assignment or who see additional assistance are welcome to visit the professor during office hours or to contact the professor in-person or via email to schedule a meeting prior to the due date of the assignment. Note: students should not expect to get assistance on an assignment on the night before the assignment is due. This also applies for exams.

7

14. Extensions: Extensions on assignments or exams are not given except in the case of a documented medical emergency. Extensions are not given for students who get behind in their work and have a lot of things due at the same time.

15. Assignment Quality: As this is a 1-credit class, the amount of work is less than a 3-credit class. However, the quality of all assignments should meet university standards. All assignments (unless otherwise specified in the syllabus or by the instructor) are to be typed, 12 font size, New Roman Times equivalent size), double spaced with 1-inch margins and looking professional. Students are expected to include title pages for all assignments. Marks will be deducted for messiness and/or poor printing quality. All multi-page assignments are to be stapled or bound. Spelling, grammar and sentence structure will be marked as they would in any other class. Follow the specific guidelines for the assignment given in class or in the syllabus. Students who do not complete the assignment as specified in the syllabus will not be given an opportunity for a re-write. Marking sheets for all assignments are posted on my courses and students are highly encouraged to review these and the explanation in the course syllabus prior to completing their assignments to ensure that they are not missing anything and have completed the assignment exactly as specified. Students who need help with writing papers or with proof reading should visit the writing centre on campus. Please include your “preferred name” as well when handing in your assignments.

16. Returned Assignments:To protect students from marks lost in the event of a grade recording error, students are to hold on to all returned assignments and marking sheets until after the final grades are submitted.

17. Make Up Opportunities for Assignments and Exams:There are no make-up opportunities for students who miss exams or do poorly on exams or assignments. There is very detailed information, templates and marking sheets provided for assignments in the syllabus and on MyCourses. Students are encouraged to ask for as much assistance and clarification as needed prior to the due date or exam. Student who wish to submit and assignment early (i.e. not the night before) can do so and receive feedback prior to the due date. There is a detailed study guide provided on MyCourses for the exam.

18. Instructor-Student Communication:STUDENTS ARE TO CHECK THEIR STUDENT EMAIL ACCOUNT DAILY for important announcements. My Courses will be used for course information, marking sheets, updated course outline changes, exam study guides and other important course information for students. These will often be posted in PDF format, so students are to ensure they have Adobe Reader™ (or equivalent to open and print these files).

19. Changes in the syllabus: Changes in the syllabus may be made at the instructor’s discretion.

ADDITIONAL RESOURCES www.AndrewHeming.com , www.youtube.com/hemingtraining Talk to your instructor to find out about other resources in your personal interest area.

HKIN 103 TIPS FOR SUCCESS8

Although this is a class on weight training and not calculus, it does not mean that all students should expect to get an “A”. Here are some tips that will assist students who desire to earn a good grade:

Attend every class and arrive before the start of class Stay focused and train intensely Record all important dates (e.g. assignments due, exams) in one’s day planner immediately Carefully read the instructions from the syllabus for each assignment and make sure that nothing is missing – this is

one of the most common ways students lose marks. Follow the study guides carefully when preparing for the final exam. Feel free to submit your assignment early for your instructor to check over prior to handing it in. This is an excellent

way to ensure that you have done everything well. Plan ahead and do not leave things to the last minute. Do not expect to get help on a assignment or help studying the

night before an assignment is due or before the final exam. Buy a stapler and use it for every assignment you hand in. Do not show up to class with an unstapled assignment and

expect the instructor to have stapler for you. Actively listen and pay attention in class. Take notes during the group lesson portion of the course. Stay open to learning new things and new twists on old things. Do not assume that they know everything already. Ask lots of questions – the more one asks the more one will get out of this course!

CLASS PROCEDUREMost classes will be comprised of an exercise of the day for the first few minutes of class. This will be followed by students doing their own training for the next 35-40 minutes of class followed by a lesson for the last 5-10 minutes of class. Students are encouraged to take notes during this lesson time as the material is testable on exams. Students are highly encouraged to ask lots of questions during the training portion of the class as a majority of the learning in this class will happen individually. Students are expected to bring their Weight Training Manuals to each class as they will be heavily used. While it is not required, students are welcome to meet with the instructor outside of class to get additional assistance. While not required, students are encouraged to consider pairing up with another classmate as training partners for the semester. This can often increase the effectiveness and enjoyment of training.

Please see next page for course outline…

COURSE OUTLINE

9

Month Week Day Topic & Important Events ReadingsAugust 1 8 Student info sheets & health screening forms, introductions

SyllabusFitness centre infoOverview of chapters 1-5 Exercise Demos and spotting Techniques. Note: see online lecture: Introduction to Exercise Science at this link: http://www.youtube.com/watch?v=cuE-zEpbvm4

Ch: 1-5, 13

9 Exercise Science Lecture Handout DueLogbook overview, Training, Lesson: Program Design Lecture Part 1

Ch. 14

10 Training, Lesson: Program Design Lecture Part 2 Ch. 1411 Exercises: Squat & Hinge Progressions, Training, Lesson: Nutrition & Supplements Ch. 21-23

2 14 Copy of Personal Program DueExercises: Push-ups, Inverted rows, Pressing, Training, Lesson: A Christian Worldview of Weight Training and Body Image

15 Exercises: Pull-ups, Dips, Training, Lesson: Losing Body Fat and Gaining Lean Muscle

Ch. 16, 17

16 Technical Assessments Exercises: Deadlift variations, Training, Lesson: Loaded Carries Lesson: Time-efficient training

17 Technical Assessments Exercises: Split Squat/Lunge variations, Hip Thrusts, Training, Lesson: Unilateral exercises/Symmetry Training, Arm training

Ch. 11

3 21 Technical Assessments Exercises: Rollouts/Fallouts, Wood Chops & Pallof Presses, TrainingLesson: Spot reduction & Abdominal training

22 Reassessments Exercises: Lying & Hanging Leg Raises, Upper Back Accessories, Training, Lesson: How to break through a training plateau, Keys to effective training

Ch. 4, 10

23 Logbook DueTeacher evaluations, Training, Lesson: Everyone comes to the gym, Final exam review, Muscle ID game

24 FINAL EXAM No training

Course Outline Notes:Readings: chapter(s) to pre-read in the Weight Training Manual for that class. Note: students are encouraged to take notes on exercises and mini lessons as this information is important and is testable for exams.

10