FITNESS AND WEIGHT TRAINING (10-12) .5 PHE244-245
Length: 1 Semester Class may be repeated for credit
Prerequisite: Passing grade in Physical Education 9, Freshman Fitness or Weight Training 9.
This class is for students interested in improving their strength, fitness, speed, agility and flexibility. It will be taught based upon the Bigger, Faster, Stronger program and philosophy. Activities will include lifting 3 days per week, plyo-metrics, conditioning and flexibility 2 days per week. Grading is based on participation, conditioning, nutritional awareness, skill evaluation, effort, and written work.

A typical weekly schedule for the course is:

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Course Content:
The following is a list in chronological order of what we will be covering in this course:
1. Weight room safety
2. Proper lifting technique for:

• Squats
• Bench Press
• Incline Bench
• Dumbbell lifts
• Overhead Lifts

3 . Plyometric Technique/Exercises
4 . Core –stability ball technique: proper stabilization
5 . Medicine Ball exercises
6 . Muscle Anatomy
7 . Muscle Physiology
8 . Anaerobic Vs. Aerobic Exercise

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Student Behavior Expectations:

Gymnasium Policy:
Absolutely no food or drink will be allowed in the gym (water bottles are O.K.) Students who enter the gym with food or pop will be asked to dispose of it. It is strongly advised that all jewelry i.e. dangle earrings, necklaces, bracelets, and watches be locked in your locker before coming to class. The teacher will not be responsible for holding any of these items during class.

Locks/Locker Room Policy:
Each student will be assigned his or her own lock and locker for the year. You must stay in this locker for the entire year. If you change lockers without notifying a teacher, you will receive a $5.00 fine. Do not give your combination to any other student. NO student under any circumstances will be given another student's locker combination. It is your responsibility to make sure that your locker is locked and secured before leaving the locker room. Do not store money or items of great value in your locker, as you are responsible for your own items. Do not leave any clothes or valuable items lying on the floor during class. The locker room will be locked the entire class period so no student will be allowed to re-enter the locker room for any reason after it has been locked. There will be no entering the locker room during lunch and no eating of food or drink in the locker room area. If a lock is lost, please report it immediately to the instructor. The cost to replace a lock is $7.50. Only school issued locks will be allowed on the lockers. Non-school issued locks will be cut off the locker.

Suiting Policy:
Each student is expected to suit up for class each day. * This includes all athletic competition days. Each day that a student does not suit, 5 points will be added to his/her grade. If a student accumulates 3 unexcused non-suits, they will receive a failing grade for the quarter. If they receive a total of 5 unexcused non-suits, they will receive an F for the semester and receive no credit for the course. This is an all department policy.

P.E. Clothing:
Appropriate clothing consists of: shorts, T-shirt and sweats for bad weather days. Also, each student is required to have socks as well as appropriate shoes (running shoes, x-trainers,). Any student who does not have appropriate clothing will receive no credit for that day. All school rules apply regarding appropriate clothing i.e. No T-shirts advertising drugs, alcohol, etc. No halter- tops or tank tops exposing the midriff will be allowed. Shorts must be of appropriate length (no shorts that fall off during activity) and shoes must be appropriate size so that they do not come off during activity. Sunglasses may be worn OUTSIDE only.

Doctor's Excuses/Written Notes:
If a student is not feeling well or is injured, a non-suit will only be excused with a written note from home. If a note is not brought from home the day after the non-suit, the non-suit will be considered unexcused. Each student will be responsible for making up the days missed. (see makeup policy below)

Attendance:
Each student is expected to be to class on time. You are allowed 5 minutes after the tardy bell rings to change. You must be dressed and ready to participate at this time. Tardiness will not be tolerated in this class! Tardies will be marked and counted 1 point daily against your participation grade. If any student is more than 5 minutes late for class, they will be counted as absent on the roll sheet and that day must be made up in order to receive credit. 0-3 Tardies will be handled by the teacher, 3+ will result in an office referral. Students in 1st period must be changed and ready to go at 7:50. (No 5 minute change time)

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Grading Policy:
Daily Participation Points (100%)- This class will be graded solely on participation. Participation includes weight room, plyometric and conditioning day as well as fitness testing and written tests. With this type of grading system, you start out each quarter with 100 points. At the end of each quarter, the number of points you have collected will be subtracted from the total. Your final grade for the semester will be an average of the two quarters, and then subtracted from the 100 point total. If you accumulate points, this will negatively affect your grade. Look at the chart below to determine the grade you would like to earn and then make an effort to only gain that number of points over the entire quarter.

0-6 points=A
7-10 points=A-
11-13 points=B+
14-17 points=B
18-20 points=B-
21-23 points=C+
24-26 points=C
27-30 points=C-
31-33 points=D+
34-40 points=D
>40 = F

Points can be accumulated for the following:

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