Course Description

Upon completion of this course you should be able to explain the principles and concepts of resistance training to clients and demonstrate and provide instruction on related exercise techniques and safety precautions.

1. Define resistance training, muscular endurance, muscular strength, and muscular power.

2. Describe the benefits of resistance training.

3. Explain the American College of Sports Medicine resistance training guidelines to improve health and fitness for apparently healthy individuals.

4. Explain the concepts of overload, specificity, and progression as they relate to resistance training.

5. Explain general resistance training participation guidelines related to hand-grip, starting positions, breathing, and weight-belt recommendations.

6. Describe resistance training classifications including core, assistance, closed and open chain exercises.

7. Describe the following types of resistance training: workouts:

  • single set,
  • multiple set,
  • power,
  • core,
  • assistance,
  • push-pull,
  • alternate upper-lower body,
  • compound sets,
  • supersets,
  • negatives,
  • pyramids,
  • plyometrics.

8. Describe the advantages and disadvantages of free weights, machines, body weight, resistance tubing, and stability balls to improve muscular fitness.

9. Discuss the relationship between the number of repetitions, sets, intensity, volume, and rest period with regard to muscular endurance, strength, and power.

10. Understand the basic techniques to properly perform, demonstrate and teach common resistance training exercises and activities.

11. Discuss steps for safe and proper placement of resistance training equipment.

12. Demonstrate how to safely and effectively spot resistance training exercises.

Senior Instructor

Bob Cochrane

I have been teaching at Tri-C for 15+ years and achieved tenure. I am the Metro Campus Faculty Coordinator for our new Sport & Exercise Studies Degree Program and a member of the P.E. faculty at Metro.I attended Lakewood High School and received my undergraduate degree from Bowling Green State University, majoring in Health Education. I then went to the University of Arizona to complete my graduate degree in Physical Education with a specialty in Athletic Training. I was a certified athletic trainer for 21+ years. I was the first Certified Athletic Trainer at St. Ambrose College in Davenport, IA. I then moved on to a Division 1 job at Northern Illinois University where I served as the Assistant Athletic Trainer for 3 years and then served as the Head Athletic Trainer for 3 years. During my tenure at Northern Illinois University, I served as the chair of the P.A.W.S. Program, (Providing Athletes With Support.) This initiative was a wellness program focused on the well-being of our intercollegiate student-athletes. Following my stay at NIU, I decided the travel was too much and the pay was too low, so I moved back to the Cleveland area to continue my work as an athletic trainer. I worked at Hawken School and Bay Village H.S. and headed up the athletic trainer outreach program for SportsHealth at Lutheran Hospital. I was on the hospital employee health and wellness committee and oversaw the day-to-day operations of our center in addition to my athletic trainer responsibilities. Following a change of ownership at the hospital, I began my career at CCC.Most importantly, I live south of Cleveland in Summit County with my wife (Robin) and stepson (Corbin's biological dad died when Corb's was 3.) Corbin will be 28 in August and has a genetic disorder known as Angelman syndrome. AS is a deletion in the 15th chromosome. If you were to meet "Corbs", you might think he had autism or cerebral palsy. He cannot talk, he is prone to seizures (controlled now with meds), sleep disorders, developmental and physically delayed, LOVES WATER!!! and always has a smile on his face. Corbin went to prom two years ago, graduated from Stow High School and made us the proudest parents on earth. He is now in an adult day program and loves it! He will live with us for the rest of our lives because he requires assistance with all daily duties. Robin and I started a not-for-profit organization 12 years ago to benefit other "Angel" families in the area.

Course curriculum

  • 1

    Resistance Training Instruction - Principles

    • Resistance Training Instruction - Principles of Training - Introduction

    • Resistance Training Instruction - Principles of Training - The Principle of Progressive Overload

    • Resistance Training Instruction - Principles of Training - The Principle of Recovery

    • Resistance Training Instruction - Principles of Training - The Principle of Reversibility

    • Resistance Training Instruction - Principles of Training - The Principle of Specificity

    • Resistance Training Instruction - Principles of Training - The Principle of Individuality and Variety

    • Resistance Training Instruction - Resistance Training Exercise Techniques
  • 2

    Resistance Training Instruction - Application

    • Resistance Training Instruction - Application of Intensity to Resistance Training​

    • ​Resistance Training Instruction - Application of Time to Resistance Training - Part A

    • Resistance Training Instruction - Application of Time to Resistance Training - Part A2

    • Resistance Training Instruction - Application of Time to Resistance Training - Part B

    • Resistance Training Instruction - Application of Time to Resistance Training - Part B2

    • Resistance Training Instruction - Application of Time to Resistance Training - Part C

    • Resistance Training Instruction - Application of Time to Resistance Training - Part C2

    • Resistance Training Instruction - Application of Type to Resistance Exercise – Part A

    • Resistance Training Instruction - Application of Type to Resistance Exercise – Part B
  • 3

    Free Weight Exercises vs. Body Weight Exercises vs. Machines

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines - Intro

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines - Free Weight Exercises

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines - Body Weight Exercises

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Machines

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Which Type is Best for You​

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Compound vs. Isolation

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines - Compound Exercises

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines - Compound Exercises​ Frequency and Recovery

    • ​Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines - Isolation Exercises

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Compound vs. Isolation Exercises - part 2

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Compound vs. Isolation Exercises – recommendations

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Movement Patterns

    • ​Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Movement Patterns – Horizontal Push Pull

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Movement Patterns – Vertical Push Pull

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Movement Patterns – Quad Hamstring Dominant

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Movement Patterns – Elbow

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Movement Patterns – Accessory Movements

    • Resistance Training Instruction - Free Weight Exercises vs. Body Weight Exercises vs. Machines – Movement Patterns – Weight Training Exercises Muscle Group

    • Free Weight Exercises vs. Body Weight Exercises vs. Machines
  • 4

    Exercise Descriptions

    • Exercise Description Chart - Abdominal Exercises

    • Exercise Description Chart - Back Exercises

    • Exercise Description Chart - Bicep Exercises

    • Exercise Description Chart - Chest Exercises

    • Exercise Description Chart - Forearm Exercises

    • Exercise Description Chart - Leg Exercises

    • Exercise Description Chart - Neck Exercises

    • Exercise Description Chart - Shoulder Exercises

    • Exercise Description Chart - Tricep Exercises
  • 5

    Arm - Exercise Videos

    • Bicep Curl

    • Dumbbell Bicep Curl

    • Concentration Curl

    • Hammer Curl

    • Incline Bench Preacher Hammer Curl

    • Incline Curl

    • Incline Preacher Curl

    • Prone Curl

    • Prone Hammer Curl

    • Reverse Curl

    • Seated Curl

    • Seated Hammer Curl

    • Seated Incline Hammer Curl

    • Seated Reverse Curl

    • FTE Academy Arm Exercises - Tricep.pdf

    • Decline Lying Extension

    • Decline Lying One Arm Extension

    • Incline Lying Extension

    • Incline Lying One Arm Extension

    • Kickback

    • Lying Extension

    • Lying One Arm Extension

    • One Arm Extension
  • 6

    Leg - Exercise Videos

    • Dumbbell Straight Leg Deadlift

    • Neutral Grip Deadlift

    • Squat

    • Front Squat

    • Split Squat
  • 7

    Shoulder - Exercise Videos

    • Bent Over Raise

    • Front Raise

    • Lying Incline Bench Bent Over Raise

    • Prone Front Raise

    • Seated Front Raise

    • Seated Shoulder Press

    • Seated Side Raise

    • Side Raise

    • Standing Bent Over Raise

    • Standing Shoulder Press
  • 8

    Chest - Exercise Videos

    • Chest Fly

    • Chest Press

    • Decline Bench Press

    • Decline Chest Fly

    • Dumbbell Incline Press

    • Incline Chest Fly
  • 9

    Back - Exercise Videos

    • Basic Standing Shrug

    • Basic Two Arm Row

    • Cross Bench Pullover

    • Incline Bench Row

    • One Arm Row

    • Pullover

    • Seated Bent Over Row

    • Seated Shrug