LFIT 137 Circuit Weight Training

This course is designed to provide students with the knowledge and basic skills necessary to participate in various circuit training programs. Students will learn how to utilize the principles of circuit training in the development of muscular and cardiovascular fitness program.

Credits

1

Hours Weekly

2 hours weekly

Course Objectives

1. 1. Define physical fitness and its components (i.e., muscle strength, muscle endurance,
   flexibility, cardiovascular endurance, and body composition).
2. 2. Describe the benefits of circuit weight training.
3. 3. Complete a series of pre and post physical fitness tests designed to assess flexibility,
   muscle strength/endurance, and cardiovascular endurance.
4. 4. Determine appropriate starting weights for each circuit weight training exercise.
5. 5. Adjust each piece of weight training equipment to fit the dimensions of their body type.
6. 6. Complete 1 set of 10-12 repetitions on each piece of weight training equipment using
   proper technique and form.
7. 7. Complete a warm-up, 25 minutes of continuous circuit weight training (i.e., weight
   training and aerobic exercises in an alternating pattern) and a cool down.
8. 8. Take an accurate pulse rate at rest and during exercise.
9. 9. Calculate his/her own training heart rate.
10. 10. Adjust workout exercise intensity based upon exercise pulse rate.
11. 11. Identify the primary muscles strengthened by each circuit weight training exercise
    during written and practical examinations.
12. 12. Explain the reason for muscle strength and size differences between males and females.
13. 13. Define anabolic steroids.
14. 14. Describe the legal status of anabolic steroids in Maryland.
15. 15. Describe the general effects of anabolic steroids on physical and mental health.
16. 16. Explain the effects of anabolic steroids on the bone, muscular, and cardiovascular
    systems.

Course Objectives

1. 1. Define physical fitness and its components (i.e., muscle strength, muscle endurance,
   flexibility, cardiovascular endurance, and body composition).
2. 2. Describe the benefits of circuit weight training.
3. 3. Complete a series of pre and post physical fitness tests designed to assess flexibility,
   muscle strength/endurance, and cardiovascular endurance.
4. 4. Determine appropriate starting weights for each circuit weight training exercise.
5. 5. Adjust each piece of weight training equipment to fit the dimensions of their body type.
6. 6. Complete 1 set of 10-12 repetitions on each piece of weight training equipment using
   proper technique and form.
7. 7. Complete a warm-up, 25 minutes of continuous circuit weight training (i.e., weight
   training and aerobic exercises in an alternating pattern) and a cool down.
8. 8. Take an accurate pulse rate at rest and during exercise.
9. 9. Calculate his/her own training heart rate.
10. 10. Adjust workout exercise intensity based upon exercise pulse rate.
11. 11. Identify the primary muscles strengthened by each circuit weight training exercise
    during written and practical examinations.
12. 12. Explain the reason for muscle strength and size differences between males and females.
13. 13. Define anabolic steroids.
14. 14. Describe the legal status of anabolic steroids in Maryland.
15. 15. Describe the general effects of anabolic steroids on physical and mental health.
16. 16. Explain the effects of anabolic steroids on the bone, muscular, and cardiovascular
    systems.