The student will be able to:

1. Demonstrate and explain safety considerations and correct lifting techniques for all major muscle groups
2. Employ proper warm-up, cool-down, and plan modifications/variations as needed to meet individual needs
3. Increase strength levels and muscle endurance
4. Recognize and explain the components of health related fitness and the benefits of muscular strength, endurance, and power (sports related fitness)
5. Set reasonable fitness goals at the intermediate level and design a plan to achieve fitness goals
6. Understand the principles of core training and the overall benefits of core control

1. Instructor discusses safety and demonstrates correct lifting techniques and stretching exercises, including complementary breathing pattern; modifications and variations are explained
   1. Muscle groups: legs, back, chest, shoulders, abs, arms
   2. Exercises: squat, lunge, plie, bicep curl, tricep kick back, upright row, bent over row, overhead press
2. Active aerobic warm-up (1-3) and cool-down (4)
   1. Dance aerobics
   2. Sport style warm-up may include jogging, jump rope, or circuit
   3. Light weights or no weights with high repetitions using exercises that will be used with heavier weight later in class
   4. Core training and static stretches for neck, shoulders, back, abs, and legs
3. Pre- and post-testing
   1. Leg press max, bench press max, and pull-up or lat pull-down max
   2. Sit-up and push-up to exhaustion with good form
4. Health related fitness components
   1. Strength, flexibility, endurance, cardiovascular endurance, body composition
5. Benefits of strength development and guidelines for designing individual programs
   1. Benefits: hypertrophy, endurance, rehab, increase flexibility, burn calories efficiently, improved posture, improved quality of breathing, decrease risk of osteoporosis, mental health
   2. Instructor provides explanation and resources for various types of strength training specificity, overload, adaptation, progression, plateau/reverse, maintenance
6. Core training and muscles involved
   1. Pelvic neutral, pelvic floor muscular control, hip and shoulder stability
   2. Abdominals, low-back, gluteals, hip flexors

1. Lifting
2. Squatting
3. Bench pressing
4. Stretching
5. Cardio work

Pre- and post-testing on strength, endurance, and flexibility will be assessed by direct instructor observation and/or written evaluation
Safe participation as observed during class
Students will develop a fitness goal and create a fitness plan to meet the needs of goal

Discussion
Cooperative learning exercises
Laboratory
Demonstration

Baechle, Thomas R., and Roger N. Earles. Weight Training Steps to Sucess, 5th ed.. 2020.

1. Handouts and written assessments as assigned