Have a reason for taking the class
Grading
- Grades are a reflection of attendance, completion of workouts, and effort toward goal for taking the class. Expectation is to follow and complete the workout with maximum effort (get to failure in every workout).
- Attendance
- 10 day rule
- School activity doesn’t count as an absence
- Under 10 days of absences, maximum 1 no-dress day
- Absences marked Unexcused, Truant, Suspension, or Sweep Room may result in a denial for 10-day appeals
- Over 10 days of non-school-related absences will result in failure of the class.
- Standard BPS district grading scale:
- A - 90-100
- B - 80-89
- C - 70-79
- D - 60-69
- F - 59 and under
No Dress
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One no dress per semester
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2nd no dress - drop grade one letter grade (Best grade possible: B)
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3rd no dress - drop grade another letter grade (Best grade possible: C)
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4th no dress - drop grade another letter grade (Best grade possible: D)
Game Day
Nutrition & Rest
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Drink a minimum of 16 oz of water per period
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Hydration is key to building muscle. Body is 60% water!
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Good, clean foods are best.
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Try to get a minimum of 20 grams of protein
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Good protein sources: Turkey, fish, cheese, nuts, peanut butter & milk
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Breakfast is the most important meal of the day!
Participants using the Strength & Conditioning room are required to abide by the following rules:
- No foul language
- Proper weightlifting attire is required (shoes, shorts, shirts, etc.)
- Use proper spotting techniques
- Always use collars
- Replace all equipment properly after use
- No horseplay and other such behavior at any time
- No foods and liquids allowed (except water)
- Keep the weight area clear of all obstructions.
- Keep loose weights and other apparatus on racks
- Use only equipment and exercises that the instructor has permitted
- Strip all bars immediately after use
Dress Code
- Shoes must be worn at all times. Sneakers, tennis, basketball, jogging shoes are permissible. Dress shoes, open toe shoes, flip flops, sandals, and street shoes are not permissible. Shoelaces must be tied at all times to prevent slipping or tripping.
- Students are required to wear either athletic shorts or sweat pants. Jeans, cut-offs, and non-athletic shorts are not permissible.
- Students are required to wear a t-shirt with sleeves or a sweatshirt. Shirts may not reference drugs, tobacco, alcohol, sex, or violence
- No hats or sunglasses
- Any jewelry items that may injure an athlete are not permitted
Participant Responsibilities
- Follow the strength and conditioning dress code and rules
- Report injuries to the instructor
- Read the rules and regulations and sign the Strength and Conditioning Agreement
- Check the weight loaded on both sides of the bar before each lift
- Use proper technique when lifting. If any questions arise, ask the instructor for help
- Follow the program directed
- Stay with the bar in the event of a missed repetition
- Report any equipment damage to an instructor
Spotter Responsibilities
- Load bar to desired weight
- Ensure the weight loaded on both sides of the bar is equal before each lift
- Make sure the collars are on tight so plates cannot slide
- Know and use the proper lift-off technique
- Know how many repetitions are to be lifted and count them
- Be alert and in proper spotting position
- Use two hands while spotting or helping a lifter raise the bar
- Keep hands off uprights. If the lifter suddenly decides to rack a bar, the spotter could be injured
- Be ready for the unexpected; that is when a spotter is truly needed
- Encourage the lifter
- Spotter must be equal to the task
