PEA 187 - Weight Training I

1. Attend mandatory orientation session
2. Organize a work-out schedule
   1. Schedule 2 or 3 days of the week to work out
   2. Arrange times to work out in the above days
3. Design work-out program
   1. Propose one’s own goals for weight training program
   2. Plan exercises that will meet above goals
4. Determine intensity of each exercise
5. Identify progressive resistance parameters
6. Perform designed work-out program 2 to 3 days per week.
7. Maintain regular log of work-outs
8. Submit exercise charts regularly when completed
9. Describe a brief history of Weight Training
10. Differentiate between Weight Training, Weight Lifting, and Body Building
11. Explain the specific area of total fitness that Weight Training exercises enhance
12. Summarize current research findings regarding advantages and disadvantages of Weight Training
13. Comply with accepted safety standards of lifting weights
14. Conform to proper warm-up procedures
15. Explain the values of Weight Training
16. Apply principles of weight training to all workout sessions
17. Use preliminary conditioning for first 5 or 6 workouts
18. Warm-up before each work-out session
19. Comply with suggested safety, body position, correct form and control standards
20. Utilize concepts of order of exercises, number of repetitions, number of sets, frequency of workouts, duration of workouts and overloading in each weight training session
21. Describe the basic stance
22. Define regular of pronated grip, reverse of supinated grip and combination or alternate grip
23. Explain crouch or dead-lift position, front-hang or front-thigh-rest position, supine position, chest-rest position and shoulder-rest position
24. Discuss flexion and extension
25. Identify common weight training terms
26. Compare basic weight training systems