MCMASTER UNIVERSITY
DEPARTMENT OF KINESIOLOGY
KINESIOLOGY 3F03 -ATHLETIC TRAINING AND CONDITIONING
Term 1
Fall 2014
Instructor: Prof. Steve Lidstone
Office: DBAC WB 110J
Telephone: x 20365
E-mail: [email protected]
Office Hours: Please contact me by email to schedule an appointment
COURSE DESCRIPTION
The emphasis of this course will be on the theoretical and practical fundamental
principles underlying training as they apply to athletic assessment and training.
The course features a blend of both theory and practice. The course will require;
active participation, development, implementation and critical evaluation of
selected performance-specific assessment protocols, conditioning and
individualized training programs.
REQUIRED TEXTBOOK
REQUIRED TEXT
Baechle T, Earle R. NSCA Essentials of Strength and Conditioning, 3rd Edition.
Human Kinetics, 2010.
ADDITIONAL REQUIRED READINGS
KIN 3F03 Course Website: http://avenue.mcmaster.ca/
ATC
You are responsible for checking this website daily for announcements
and class material.
Independent reading via Peer Reviewed Research Articles may be
assigned throughout the term. This will be noted in class lectures and
posted on the course website
Fall 2014
Course Expectations:
All information will be posted on AVENUE: you are responsible for
checking it daily for class cancellations, changes to schedule, posting of
weekly TA office hours, and changes to preparatory material. Other
information may also be posted.
Phones must be turned off during class. You are welcome to leave the
class at any time if you have an urgent situation to take care of.
Attendance and preparation is required for all sessions. Textbook readings
and the Internet are not considered an alternate for classes.
Our class will be very interactive. Please wear comfortable shoes and
clothing that is easy to move around in for all classes (lightweight T-shirts,
shorts and pants) in order to attempt various exercise progressions.
LABORATORY SAFETY
Laboratory safety procedures will be reviewed during the first lab of the year.
Many of the labs involve active participation and teaching/ testing of classmates
through various forms of exercise. You are expected to adhere to the laboratory
guidelines at all times. Failure to do so will result in removal from the laboratory
setting. All risk associated with participation will be outlined in your required
readings or by the course conductor and it is your responsibility to review these
and ask questions should you have any prior to attending the lab.
LECTURES AND LABS
2 lectures per week:
Location:
1 Lab per week:
Lab01 Monday
Lab02 Thursday
Location:
ATC
Monday and Wednesday 8:30-9:20am (50 mins each).
E201
9:30 11:20 1
11:30 13:20 1
High Performance Area (HPA) of the David Braley Athletic
Centre (DBAC) – Third Floor Track Level.
Fall 2014
Lecture and Lab Outline
Date
No Lab
Fitness Testing / Admin
Section 2
Prep / Recovery
Mon Sept 8
Wed Sept 10
Mon Sept 15
Mon Sept 15
Wed Sept 17
Thurs Sept 18
Focus
No lecture/lab Sept 4-5
Lecture 1 - Assessment
Lecture 2 - Assessment
Lecture 3 - Assessment
Lab 1 – Assessment
Lecture 4 – Assessment
Lab 2 - Assessment
Testing – Why / Order
Testing – SetUp / Admin
Testing Results/ Interpret
Field Tests - Practical
Current Assessment-Fms
Field Tests Practical
Mon Sept 22
Mon Sept 22
Wed Sept 24
Thurs Sept 25
Lecture 5 - Preparation
Lab 1- Prep / Recovery
Lecture 6 - Recovery
Lab 2 – Prep / Recovery
Guest Lecture Warmup
Wup /Cooldown/Mobility
Recovery Methods
Wup /Cooldown/Mobility
Mon Sept 29
Mon Sept 29
Wed Oct 1
Thurs Oct 2
Lecture 7 - Periodization
Lab 1 - Periodization
Lecture 8 - Periodization
Lab 2 - Periodization
Periodization Overview
Microcycle Periodization
Periodizaton Examples
Microcycle Periodization
Mon Oct 6
Mon Oct 6
Wed Oct 8
Thurs Oct 9
Lecture 9- Program Design
Lab 1 – Exercise Design
Lecture 10 / Prescription
Lab 2 – Exercise Design
Program Components
Progression/Regression
Program Prescription
Progression/Regression
Wed Oct 15
Thurs Oct 16
Lecture 11 - Periodization
Open Lab
Periodization Assignment 20%
Q & A – practical rehearsal
Lecture 12 - Weightlifting
Lab 1- Olympic Weightlifting
Lecture 13 - Weightlifting
Lab 2- Olympic Weightlifting
History / Exercises
Olympic Weightlifting Techn.
Accessory Exercises
Olympic Weightlifting Techn.
Mon Oct 27
Mon Oct 27
Wed Oct 29
Thurs Oct 30
Lecture 14 - Plyometrics
Lab 1 – Exercise Selection
Lecture 15 - Plyometrics
Fall Break – lab assign moved
History / Defn / Modes
Practical Assignment 10%
Methods / Exercises
Moved To Thurs Nov 6 2014
Mon Nov 3
Mon Nov 3
Wed Nov 5
Thurs Nov 6
Mid Term Review
No Lab
Mid Term – 50 mins
Lab 2 – Exercise Selection
Section 1-5
No Lab
30% of Final Grade
Practical Assignment 10%
Mon Nov 10
Mon Nov 10
Wed Nov 12
Thurs Nov 13
Lecture 16 - SAQ
Lab 1 – SAQ/Plyos
Lecture 17 - SAQ
Lab 2 – SAQ / Plyos
Section 3
Section 4
Mon Oct 13
Mon Oct 13
Periodization
Program Design
Thanksgiving
Thanksgiving
Section 5
Olympic Weightlifting
Section 6
Plyometric Training
Mon Oct 20
Mon Oct 20
Wed Oct 22
Thurs Oct 23
Mid Term
Section 7
ATC
Lecture/Lab
Thurs Sept 4
Section 1
Mid Term Week
SAQ
No Class
No Lab
Speed/Agility/Quickness
Theory/Defn
SAQ / Plyos
Exercises Selection
SAQ / Plyos
Fall 2014
Section 8
Torso Training
Section 9
Energy System
Mon Nov 17
Mon Nov 17
Wed Nov 19
Thurs Nov 20
Mon Nov 24
Mon Nov 24
Wed Nov 26
Thurs Nov 27
Lecture 18 - Torso
Lab 1 – Torso
Lecture 19 - Torso
Lab 2 – Torso
Anatomy / Function
Torso Training / ESD
Research Review
Torso Training / ESD
Lecture 20 - ESD
Lab 1 – Training Stimulus
Lecture 21
Lab 2 – Training Stimulus
Review of Physiology
Practical Assignment 10%
Programming and Selection
Practical Assignment 10%
Section 10
Putting It All Together
Classes End – Dec 3
Final Exams Dec 5-20
Practical Lecture 22
Practical Lecture 23
Periodization/Programming
Periodization/Programming
Final Exam – Date TBA
30% of final Grade
Mon Dec 1
Wed Dec 3
Important Dates
Classes Begin Mon Sept 8 2014
Last Day to Register / Drop Class Fri Sept 12 2014
Thanksgiving Mon Oct 13 2014 – no class
Fall Break Thurs Oct 30 – Sun Nov 2 2014
Last day for cancelling courses without failure/default Fri Nov 7 2014
Test Exam Ban Thurs Nov 27 – Thurs Dec 4 2014
Classes End Wed Dec 3 2014
Final Exams Fri Dec 5– Sat Dec 20 2014
Deferred exams Tues Feb 17 – Fri Feb 20 2015
SEMESTER REAKDOWN
Weeks 1 & 2 – 4 lectures + Lab #1
Lecture Topic: Performance Testing and Evaluation
Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter
11 pgs 238-246 & Chapter 12 pgs 250-265 (Reasons for Testing, Testing
Terminology, Evaluation of Test Quality, Test Selection, Test Administration)
Research Resource (Not Required )– Used in Lecture Material:
Frost DM, Beach TA, Callaghan JP, McGill SM (2011). J Strength Cond Res.
Using the Functional Movement Screen™ to evaluate the effectiveness of
training.
Lab 1: Field Tests for: Speed, Vertical Power, Agility, Strength and ROM.
ATC
Fall 2014
Week 3- 2 lectures + Lab #2
Lecture Topic: Preparation (Warm Up), Recovery (Cooldown) and Flexibility
Training
Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter
13 pgs 296-306, 319-324 (Warm Up, Flexibility, Types of Stretching, Static
Stretching Techniques, Dynamic Stretching Techniques)
Research Resource (Not Required)-Used in Lecture Material:
David G. Behm and Anis Chaouachi (2011) Eur J Appl Physiol.111:2633–265. A
review of the acute effects of static and dynamic stretching on performance.
Lab 2: Preparation and Recovery Strategies
Weeks 4 & 5- 4 lectures + Assignment # 1
Lecture Topic: Periodization
Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter
19pgs 508-522 (Responses to Training Stress, Periodization Cycles,
Periodization Periods, Applying Sports Seasons to Periodization Periods,
Undulating versus Linear Periodization, Macrocycles)
Graphical Depictions by Bompa, Zatsiorsky, Poliquin, Fleck/Kraemer, Siff,,
Issurin provided in Lecture Material.
Research Resources (Not Required):-Used in Lecture Material:
Moore DR, Young M, Phillips SM. (2011). Eur J Appl Physiol. Similar increases in
muscle size and strength in young men after training with maximal shortening or
lengthening contractions when matched for total work.
Assignment 1 (20%) – October 15th 2014
Students will be responsible for designing an annual periodized training program
for a varsity team. A Sample and Outline will be provided. The assignment will be
due on Wed Nov 26 2014 prior to lecture commencing at 8:30am.
Week 6- 2 lectures + Lab #3 + Assignment #2
Lecture Topic: Program Design and Exercise Prescription
Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter
15 pgs 382-408 (Needs Analysis, Exercise Selection, Training Frequency,
Exercise Order, Training Load and Repetitions, Volume, Rest Periods)
Research Resources (Not Required) Used in Lecture Material:
Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback
JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. (2012) J Physiol Jan 15;590(Pt
2):351-62. Epub 2011 Nov 21. Muscle time under tension during resistance
exercise stimulates differential muscle protein sub-fractional synthetic responses
in men.
Lab 3: Exercise Progressions and Digressions
ATC
Fall 2014
Week 7– 2 lectures + Lab #4
Lecture Topic: Olympic Weightlifting Techniques
Lecture Resource: Lecture Notes From “Olympic Weightlifting for Sports
Performance Symposium To Be Posted on Avenue.
Lab 4: Analyzing and Performing the Clean & Jerk and Snatch as well as other
velocity based lifts
Additional material for lab (Not Required) – Used in Lecture Material:
Explosive Lifting for Sports – Harvey Newton
Oral Practical Assignment 1 (10%) – October 27th & Nov 6th 2014
Students will draw an exercise in their lab section and on the spot be responsible
for; instructing the exercise, providing an option as a progression for the
exercise, and providing a digression for the exercise.
Week 8 - 2 lectures + Lab #5 (Completed in Week 9)
Lecture Topic: Plyometric Training
Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter
16 pgs 414-446 (Plyometric Mechanics and Physiology, Plyometric Program
Design, Age Considerations, Plyometrics and other forms of Exercise, Safety
Considerations, Plyometric Drills)
Week 9 - 2 lectures + Lab #6
Lecture Topic: Speed, Agility, Quickness Training
Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter
17 Pgs 458-479 Movement Mechanics, Running Speed, Agility, Methods of
Developing Speed and Agility, Program Design)
Lab 6: Introduction to Plyometric Training (Video and Practical)
Agility Training, Acceleration and Deceleration
Week 10 - 2 lectures + Lab # 7
Lecture Topic: Torso Training and Conditioning
Lecture Resource: Ultimate Back Fitness and Performance –Stuart McGill,
Solid to the Core, Janique Taylor – To Be Provided on Avenue
Research Resources (Not Required) Used in Lecture Material:
McGill SM, Karpowicz A, Fenwick CM. (2009). J Strength Cond Res. 2009
May;23(3):898-905.Ballistic abdominal exercises: muscle activation patterns
during three activities along the stability/mobility continuum.
Lab 7: Introduction to Torso Training (Stability, Strength, Endurance, Power)
ATC
Fall 2014
Week 11 - 2 lectures + Lab # 8
Lecture Topic: Energy System Training
Lecture Resource: Essentials of Strength & Conditioning Third edition Chapter
18 pgs 490-503 (Factors Related to Edurance Performance, Designing an
Aerobic Endurance Program, Types of Aerobic Endurance Training Programs)
Research Resources (Not Required) Used in Lecture Material:
Gibala MJ, Little JP, Macdonald MJ, Hawley JA. (2012). J Physiol. Physiological
adaptations to low-volume, high-intensity interval training in health and disease.
Gibala MJ, McGee SL. (2008). Exerc Sport Sci Rev. Apr;36(2):58-63. Review.
Metabolic adaptations to short-term high-intensity interval training: a little pain for
a lot of gain?
Lab 8: Experiencing 3 energy systems of training (power and capacity)
Oral Practical Assignment 2 (10%) - Nov 24th & 27th 2014
In the 11th week of the semester students will draw a training stimulus in their lab
section and on the spot be responsible for instructing a training exercise required
to improve the desired outcome.
SUMMARY OF SEMESTER
Total Lectures:
Total Labs:
Total Lab Assignments:
Lab Assignment # 1:
Lab Assignment # 2:
Class Assignment :
Midterm:
Final:
ATC
23 lectures (50 minutes each)
8 Labs (110mins each)
2 Oral Lab Practical
20%
Oct 27 & Nov 6 (Fall Break) Exercise Progressions
Nov 24 & 27 Training Stimulus for Desired Adaptation
Oct 15th Periodization Assignment
20%
1 Midterm Nov 5 2014
30%
1 Final
Dec 2014-TBA
30%
Fall 2014
ASSIGNMENTS AND GRADING
The following system shall be used to determine the student’s final grade. Note
that changes to the grading scheme are NOT permitted under any
circumstances.
Classes Run Mon Sept 8 2014 – Wed Dec 3rd 2014
Midterm Exam (30%) – November 5th 2014
The midterm exam may consist of multiple choice, short answer and essay
questions.
Class Assignment (20%) - October 15th 2014
Students will be responsible for designing an annual periodized training program
for a varsity team. The assignment will be due on the last lecture day of the
course.
Oral Practical Assignment 1 (10%) - October 27 & Nov 6 2014
In the 7th week of the semester students will draw an exercise in their lab section
and on the spot be responsible for; instructing the exercise, providing an option
as a progression for the exercise, and providing a digression for the exercise.
Oral Practical Assignment 2 (10%) - Nov 24 & 27 2014
In the 11th week of the semester students will draw a training stimulus in their lab
section and on the spot be responsible for instructing a training exercise required
to improve the desired outcome.
Final Exam (30%) –Dec 2014 - TBA
The final exam will consist of multiple choice, short answer and essay questions.
All material covered in the course will be represented on the exam
POLICY REGARDING DEFERRED TESTS AND EXAMS
If you are absent from the university for a minor medical reason, lasting fewer
than 5 days, you may report your absence, without documentation, using the
McMaster Student Absence Form (as long as the missed work is worth less than
29% of the final course grade). The MSAF can only be used once per term.
Absences for a longer duration or for other reasons (i.e.: religious, personal)
must be reported to the Faculty of Science Associate Dean’s office, with
documentation, and relief from term work may not necessarily be granted.
When using the MSAF, report your absence to us immediately (within 2 working
days) by email ([email protected]). Students who miss a test for legitimate
ATC
Fall 2014
reasons such as illness may be allowed to write a deferred or "make-up" test.
The alternate test date for ANY missed evaluations is TBA
Students who miss a Registrar-scheduled final exam can apply to the Associate
Dean’s office for permission to write in the deferred final exam schedule. In all
cases, appropriate documentation must be submitted to the Office of the
Associate Dean, Faculty of Science, for consideration of deferred examination
permission. Under no circumstances will the instructor re-schedule a final exam
for individual students.
ACADEMIC INTEGRITY
Academic dishonesty consists of misrepresentation by deception or by other
fraudulent means and can result in serious consequences (e.g. the grade of zero
on an assignment, loss of credit with a notation on the transcript reading "Grade
of F assigned for academic dishonesty", and/or suspension or expulsion from the
university). It is your responsibility to understand what constitutes academic
dishonesty. For information on the various kinds of academic dishonesty please
refer to the Academic Integrity Policy, specifically Appendix 3, located at:
http://www.mcmaster.ca/univsec/policy/AcademicIntegrity.pdf
The following illustrates only three forms of academic dishonesty:
M*>4:<4D<E?8:F;8EG5?<EE<A@A9IAD=F;4F<E@AFA@8EAI@AD9ADI;<6;AF;8D
credit has been obtained),
M#?BDAB8D6A>>45AD4F<A@A@:DAGBIAD=
MABK<@:ADGE<@:unauthorized aids in tests and examinations.
ON-LINE LEARNING RESOURCES
Students should be aware that, when they access the electronic components of
this course, private information such as first and last names, user names for the
McMaster e-mail accounts, and program affiliation may become apparent to all
other students in the same course. The available information is dependent on the
technology used. Continuation in this course will be deemed consent to this
disclosure. If you have any questions or concerns about such disclosure please
discuss this with the course instructor.
MODIFICATIONS TO COURSE
The instructor and university reserve the right to modify elements of the course
during the term. The university may change the dates and deadlines for any or all
courses in extreme circumstances. If either type of modification becomes
necessary, reasonable notice and communication with the students will be given
with explanation and the opportunity to comment on changes. It is the
ATC
Fall 2014
responsibility of the student to check their McMaster email and course websites
weekly during the term and to note any changes.
FEEDBACK
It really helps us improve our services when we hear from our students, faculty
and staff about what we can do better. A feedback process brings to our attention
situations in which we may not have adequately considered accessibility and
allows us to better plan for accessibility in the future.
ATC
Fall 2014