PHED 1210
Physical Fitness
COURSE Physical Fitness PHED 1210 1 hour credit
CATALOG PHED 1210 Physical Fitness
(1) This course is designed for students
DESCRIPTION interested in an
individualized exercise program that can improve
strength,
flexibility, endurance, and cardiovascular fitness while using
the
campus fitness center. The student, along with an assigned
instructor,
will develop a personal fitness program designed for
students
interested in keeping physically fit through regular workouts.
All workouts must be
scheduled and completed in the College fitness
center.
INSTRUCTOR Richard Moore
Phone Number: (6l5)452‑8600,Ext. 3244
TEXTBOOK None
GENERAL The general education goal of this course is
to provide
EDUCATION students with an opportunity to develop an
awareness of
GOAL the relationship between physical
and mental well being and give
training
in skills that can be used to maintain a healthy balance in this
relationship.
GENERAL As a result of successful completion of this
course,
EDUCATION students will
have
demonstrated an acceptable level of
OUTCOME effectiveness
in designated fitness concepts. They will
also
have demonstrated an ability to apply these principles to their
present
lifestyles.
OTHER This course also provides opportunities
for the student
GOALS to use problem
solving skills in the assessment of certain physical.
fitness
components and values. Additionally, the course will require
effective
oral and written communication skills in both receiving and
giving
information.
In
compliance with the Americans with Disabilities Act, students are encouraged to
register with the Office of Student Disability Services for assistance with
accommodations. It is the student's responsibility to voluntarily and
confidentially disclose information regarding the nature and extent of a
disability. The College does not assume responsibility for providing
accommodations or services to students who have not identified themselves as
having a qualifying disability.
METHODS OF
ASSESSMENT
GENERAL The degree to which
the outcomes of the primary goals
EDUCATION of this course have been
achieved will be determined by
GOAL an
assessment of the specific course outcomes. In addition, the course
will
be assessed by students through faculty evaluation and/or a student
opinionnaire to determine student's perception of the
achievement
of
stated course goals and outcomes.
OTHER The degree of accomplishment
pertaining to the problem
GOALS solving and critical
skills goals will be determined through the
assessment
of the student's achievement of the specific course
outcomes,
but to a limited extent, as these are lifetime skills requiring
future
assessment. Communication skills are not assessed in this
course,
but these skills are essential in receiving and giving
information.
OUTCOMES Outcomes statements will be
assessed through written
STATEMENTS examination,
laboratory exercises and class participation. The written
examination
will cover lecture/discussion material. The laboratories
will
require student participation and will be graded on the lab
exercises
from the textbook as well as student participation in these
exercises.
POLICIES A. Grading System
AND The grading
system is based on the following system:
PROCEDURES
POINTS GRADE
90‑100 A
80‑ 89 B
70‑ 79 C
60‑ 69 D
Below 60 = F
Incomplete = I
8 absences = F
Incomplete = I ‑ the mark of "I"
(incomplete) indicates that the student has not completed the requirements for
the course due to an unavoidable circumstance that is acceptable to the
instructor. If the "I" is not completed by one week before the first
day of final exams for the next semester, the "I" becomes an
"F" on the student's record.
B. Explanation
of Grading System:
Points ‑ There are 100 possible points in this
course. These points are awarded on the following basis:
Point Value for Assignments:
1. Workout Points (80 Possible
Points)
30 workouts = 80 points 25 workouts = 55 points 20 workouts = 30 points
29 workouts = 75 points 24 workouts = 50 points Below
20 workouts = F
28 workouts = 70 points 23 workouts = 45 points
27 workouts = 65 points 22 workouts = 40 points
26 workouts = 60 points 21 workouts = 35 points
Total number of workouts allowed per week for
credit is three.
Workout hours ‑ The
Fitness Center (P-105) will be open during the following times for workouts (EXCEPT
during classes):
Monday through Thursday
(Students are required to arrange workout times with
the instructor.)
2. Fitness Manual (10 possible points)
(See Manual Worksheet) Manual must be typed.
3. Five Fitness Articles (10 possible points)
Each student must summarize five fitness articles. These articles must
be typed and should include
author, title of journal or magazine, date, and page numbers.
4. Lab Folder (10 possible
points)
The following material must
be in the lab folder.
*a. Clearance for Participation
*b. Par Q and You
*c. Resting Heart Rate and Blood Pressure
d. Estimated Daily Expenditure
e. Achieving Desired Percent Body Fat
f. Physical Activity Questionaire
*(Required of all students)
Last Day To
Turn In Outside Work .
Students are encouraged to turn assignments
in early. Assignments may be turned in to my office (P‑106) or to
the department secretary in the
P building. Assignments should be presented in a pocket folder with a
coversheet including the following information:
Name
Section
Date
Address (Optional)
Neatness
is expected with all assignments. Points could be deducted for messy work.
Students will be given a grade of zero when assignments are turned in on spiral
notebook paper. Assignments should be typed, but handwritten work is
acceptable.
C. Other
Policies and Procedures
1. When a student is participating in a school
activity which has been approved by the Dean of the College, the student will
not be counted absent, but must make up the work within a week of the scheduled
event.
2. The policy relating, to cheating and student
conduct can be found in the College Student Handbook.
3. Persistent unexcused absences can result in
the instructor having the student administratively withdrawn from the class.
The procedure involves the recommendation of the instructor to administratively
withdraw the student. If the Dean of the College approves the recommendation,
the student is withdrawn from the class.
4. The student should have a physical examination prior to taking
an activity course (especially
physical fitness).
Other‑wise, the student will be taking the course at his
or her
own risk.
5. All students will be required to dress
appropriately for all labs. Students not dressing appropriately will not be
allowed to participate. Students must wear either shorts,
sweats, jogging clothes, or appropriate athletic apparel. Jeans are not
acceptable for class participation, and tennis shoes must be worn at all times.
6. Children are not allowed to attend this
class.
MANUAL REQUIREMENTS
1. Explain how to measure resting heart rate, and the target heart
rate training zone.
2. Explain the FIT Formula.
3. Explain the components of health related physical fitness:
cardiovascular, muscular strength and endurance, flexibility, and body
composition.
4. Explain the components of an individualized
exercise program: warm‑up, aerobic exercise, muscular strength and endurance,
and cool-down.
5. Develop a safe exercise program through
selection of appropriate exercises, proper body alignment, correct
adjustment of equipment, proper technique, and cool‑down.
6. Explain the generally accepted current recommendations for healthy
eating.
7. Describe how to improve your resistance to stress, and describe
some techniques to manage stress.
NO LATE MANUALS WILL BE ACCEPTED FOR ANY REASON.
General Safety Information
1. Please ask an instructor for assistance when using
new equipment or designing a program. Use equipment only for its intended
purpose.
2. For your safety we suggest a medical examination. This should be
updated each semester.
Some individuals may be required to have a medical
release from a physician. If you are over 40, have diabetes, heart surgery,
high blood pressure, or heart problems please consult your physician before beginning an exercise program.
3. Before you begin your exercise program, we
recommend that you warm up. Ride a bike or walk for at least 5 minutes to elevate your heart rate and get
your muscles warm.
4. During
the Aerobic (cardiovascular) segment of your exercise, you should check your
pulse to be sure you are within your target rate zone. If you do not know what
this number is, please ask an instructor. If you experience nausea, dizziness
or any other physical problem, contact an instructor.
5. When you are finished with an exercise,
return equipment to proper starting position:
·
treadmill‑return elevation to zero
·
free weights-return to racks
6. When walking around the
7. Cool down. After completion of your workout,
slowly walk or ride a bike until your heart rate is below 100 beats per minute.
Cool down is a good time to do your stretching
8. If you get injured, please notify an
instructor on duty no matter how minor the injury seems at the time.
Free Weight Rules
1. You must use collars on all curl bars and straight bars.
2. You must use the safety stops on the bench pres and smith
machine.
3. If you are trying a new exercise, please have an instructor
evaluate your form
4. Use a trained spotter whenever possible.
5. When lifting dumbbells or weight plates off the floor, use your
legs‑not you back.
6. Please do not drop the dumbbells at the end of your set.
7. Return all weights to the proper racks when finished.
8. Weight belts are recommended for many free weight exercises.
9. Always warm up before you lift and cool down when you’re
finished.
PLEASE ALLOW OTHERS TO
WORK IN WHEN YOU ARE BETWEEN
Frequently
Asked Questions????
Q: What do you provide? What should I bring,
etc.?
A: We provide:
Lockers and showers. Please bring your own lock, soap, and towel. Remove
your lock and clothes from the locker each day.
Q: What should I wear?
A: Proper attire is:
Shoes (tennis, jogging, aerobic), full t‑shirts, fitted tank tops, shorts or sweat pants,
appropriate leotards and tights.
Q: Can I
bring my children?
A: No. For
their safety, children are not allowed in the fitness room.
Q: Who can
use the fitness room?
A: Currently
enrolled students as well as employees of the college.
Q: Can I bring my personal trainer?
A: No. Only a State Certified Instructor hired
by VSCC can instruct in our
Q: Are there any "rules" I should know
about regarding the equipment?
A: Yes. When you are finished with an exercise,
return machine or equipment to proper starting position:
·
treadmill ‑ return elevation to zero.
·
free weights ‑return to proper racks.
·
Do not sit or stretch on machines when not in use.
Q: Is there a time limit on the cardiovascular
equipment (treadmills, bikes, steppers, elliptical)?
A: Thirty (30) minutes. The exception is when no
students are waiting to use the equipment.
Q: Are food and drink allowed during workouts?
A: No. In order to keep this area clean, only
bottled water is permitted. Snack machines are
provided in the
lobby of the
special medical
condition which requires you to carry food at all times, please inform the
instructor so ‑
provisions can be made.
Q: Can I workout if the instructor is not
available?
A: Yes, after you have met with the instructor
and have clearance for individual workouts.
Q: How will I verify my workouts?
A: Each student will be required to log in and
log out of a computer located in the fitness room
before and
after each session.
Q: Will
I have to keep a daily workout sheet?
A: Yes,
these sheets can be obtained in the fitness room. Students are required to
present this
sheet to the instructor at least
once a month to discuss workout progress.
Q: How many
times can I workout per week for class credit?
A: Three
Q: When can I begin?
A: After you have met with the instructor and
are approved to use the machines.