WEIGHT TRAINING AND CONDITIONING PROGRAM

WEIGHT TRAINING AND CONDITIONING PROGRAM FALL 2019

WHY ARE YOU HERE? • Are you prepared to WORK HARD EVERY DAY? • Are you prepared to set and achieve personal goals? • Are you prepared to try new things? • Do you have the ability to respect our equipment and use it for its proper purpose? • Do you understand this course is called Weight Training AND Conditioning? • Do you understand this course explores Human Anatomy and Biomechanics?

Class Procedures • Meet in Main Gym • Attendance, Announcements • Dress out – 6 minutes EVERYONE IN PE LOCKER ROOM, NO BOOKBAGS IN CLASS! • Return to meeting place • Teacher lead introduction of daily activity • Weight Room/ Outside/Gyms • Teacher lead review / closure • Return to Locker Rooms • You will remain in the general locker room area until class is dismissed by teachers.

CLASS RULES • PCHS Tardy Policy is enforced and can be found in student handbook. • Horseplay will not be tolerated in any of the gym areas. • Misuse of weight room equipment will not be tolerated. • You are required to dress out daily in the required attire, and participate in all class activities at your maximum ability. • Students who are injured must bring in a detailed note from a doctor or our athletic trainer explaining the injury and what could be done to rehab the injury. Parent notes will not be accepted. • PCHS Electronic Policy is enforced. • No food, gum, or drinks other than water. Water can be kept in hallway outside of the weight room. • Respect yourself, your classmates, and your teachers.

Classroom Management • All students are expected to ask permission to leave class for any reason. You will not leave class without permission. You will also take the hall pass before leaving. • Use the restroom BEFORE and AFTER class in the locker room while dressing out, OR during water breaks. • Students can bring their own water bottles that can be kept in the hallway outside the weight room. • You will respect and be pleasant your peers, and all teachers you encounter in the gym and weight room areas. • You will encourage your classmates, not criticize them. Build each other up, do not tear each other down.

GRADES Student Engagement – 80% (Students can earn up to 20-25 points per day) • Being in spot during attendance: 1 point • Daily warm-up/Thursday Fitness: 4 points/15-20 points • Daily activity/lifting: 15-20 points Train Heroic student input will account for 3 points on lift days • Fitness Thursday Choices: 4 points Assessments – 20% • May include, but is not limited to the following: Fitness and MAX out testing, Safety Quiz, Anatomy Quiz, writing assignments • SENIORS ARE ABLE TO EXEMPT FINAL EXAMS

Most common ways to lose points • Inappropriate use of phone/technology • Not participating in the specified workout • Leaving class without permission • Disrupting other PE classes • Being late to class from changing out • Horseplay while in class, locker rooms, etc. • Misuse of equipment • Not cleaning up weight station/equipment

ABSENT and SMART LUNCH POLICY: • A student who is absent for any reason must attend SMART LUNCH for each class missed (You will have 10 school days to make it up). • Students will receive a zero for that period in the student engagement grading category. • After the student has attended a Weight Training SMART Lunch (Mon. & Thur. A HALF), ALL points are earned in full. • Students must sign in, participate, and stay the entire Weight Training SMART LUNCH session. • SENIORS – 1 absences w/ C, 2 absences w/ B, 3 absences w/ A • ALL ABSENCES MUST BE EXCUSED! NO EXCEPTIONS!

Scenarios • You are present in class and choose to not dress out on a conditioning day. Are you allowed to make those points up? • You are sick and miss 2 days during the week. What should you do? • You are a SENIOR. You have 4 absences. All absences are excused for college visits. Are you exempt from the exam? • You have workouts for your sport before/after school. Are you exempt from lifting in class that day because you already worked out/will work out that afternoon? • You are on a team and have a game. Since it is game day, is it acceptable to sit and rest instead of completing the daily workout? • You have a personal trainer outside of school and you had a workout scheduled the previous day. You come in and are very sore. Are you exempt from workouts?

Students with an Injury • Students who have an injury are still expected to participate in activities not affecting injured body part. If you don’t participate your grade will be effected • A detailed note from a doctor or the athletic trainer is needed explaining what can and cannot be done during class. Do not bring a parent note to excuse you from class. • If the injury is so severe that the student cannot participate, then the student will have written work everyday in class.

Electronics BYOD…..only allowed if teacher allows it. Possible acceptable uses of devices include: • Completing weekly assignments (G Classroom) • Listening to music with earbuds in • Using device to track steps

Electronics BYOD…..only allowed if teacher allows it. Unacceptable uses of devices include: • Social media • Texting • Facetime • Phone calls • Picture/video taking

Proper Workout Attire • Each student should bring proper workout attire to class everyday according to WCPSS guidelines: • Sneakers and Socks • T-shirt • Shorts or Sweatpants • No Cut sleeve t-shirts • No tank tops

Proper Workout Attire • No Sandals • No Boots • No Crocs • No Jewelry of any kind • Should have clothes for both indoor and outdoor activities • Please take home your clothes and wash them at least once a week

Classroom Instruction • Students will be introduced to basic anatomy and how it relates to strength training. (WTC I students) • Students will input weights from core lifts into Google Sheets Weekly Workout assignments.

Locker Room • Lock up all valuables, do not bring them into gym / weight room / fitness room. NO EXCEPTIONS. DO NOT bring your bookbag in the weightroom, etc. • Do not give your locker combination to anyone. Share only with the people you signed up with. • Do not leave your lock on the last number when locking it. • Inform your teacher if any lock / locker concerns.

Weight Room • The weight room should be neat and organized after every class. • Weights should be put away in proper spots. Clean as you go! If you can not respect and care for your equipment, you can not use it. • Clean and replace all weights / equipment prior to your group changing activities. • No student will be allowed to change out until the weight room is completely clean.

Conditioning • This class is called Weight Training and Conditioning • We will do speed, agility, and cardio vascular endurance conditioning training on designated days. • Be prepared to work just as hard in this aspect of the course as you do in the weight room. • You will be going through physical fitness testing a minimum of 3 times.

Keys to earning an “A” • Dress out properly everyday! • Be present everyday! • Be on time to class, and out of the locker room on time. • Don’t eat any food or chew gum! • Work hard everyday in class; earn maximum participation for giving maximum effort. • Complete all assignments to the best of your ability and by the due date. • Pay attention to material taught in class, so that you will be prepared for tests. • Respect your peers, your teachers, and our equipment!

PCHS BASIC EXPECTATIONS Participate actively in learning Celebrate diversity Honor PCHS & WCPSS procedures & policies Strive to be a person of character

SWEAT + EFFORT = RESULTS!! EXPECT TO WORK HARD!! IT WON’T BE EASY!! You Only Get Out What You Put In!!

WEIGHT TRAINING AND CONDITIONING PROGRAM