HPE171 Personal Fitness Credits 1
Hours: lecture1
Catalog description: Assists in the development of a personal fitness program including weight and cardiovascular fitness equipment. Strength, flexibility, endurance, cardiovascular, and fat control programs are emphasized. A medical history is required; a physical exam may be required. Students who enroll in this course may use the Fitness Center free of charge.
Required texts/other materials: The basic text optional for all students is:
Concepts of Fitness and Wellness, 9 th Edition, by Corbin, et. Al., Dubuque, Iowa
The McGraw Hill Companies; ISBN:0077625137
Revision date:
2012
10-17Course coordinator: (Michael DeAngelis M.S., CSCS, 3758, deangelm@mccc.edu)
Information resources: Primary information resources are derived from power point slides, hand-outs, videos, demonstrations, and websites. Professional supervision and exercise prescription (during labs).
MCCC Course Outline; Approved by the Curriculum Committee 12/6/07

Course Competencies/Goals:
The student will be able to:
1. Develop and perform a personal fitness program.
2. Understand the five health related aspects of fitness
3. Master the execution of machine weight exercises and identify the benefits of resistance training.
4. Master the use of cardiovascular machines and recognize different modes of training, methods of assessing cardiovascular condition, and methods for improving cardiovascular condition.
5. Understand different modes of flexibility exercises and the advantages/disadvantages of each.
6. Apply proper nutritional strategies depending on individual needs, and use technology to develop a nutritional plan.
7. Analyze their own body composition compared to national norms and averages and understand how it relates to hypo-kinetic disease.
Course-specific General Education Knowledge Goals and Core Skills.
General Education Knowledge Goals
Goal 1. Communication.
Students will communicate effectively in both speech and writing.
Goal 3. Science.
Students will use the scientific method of inquiry, through the acquisition of scientific knowledge.
Goal 4. Technology.
Students will use computer systems or other appropriate forms of technology to achieve educational and personal goals.
MCCC Core Skills
Goal B. Critical Thinking and Problem-solving. Students will use critical thinking and problem solving skills in analyzing information.
Goal D. Information Literacy.
Students will recognize when information is needed and have the knowledge and skills to locate, evaluate, and effectively use information for college level work.
Units of study in detail
Unit I [Introduction to the Fitness Center]
Learning Objectives
The s tudent will be able to…
•Master the use of selectorized strength equipment
(Course Competencies 1,2,3 Gen Ed Goal
4)
• Master the use of cardiovascular equipment
(Course Competencies 1,2,4 Gen Ed Goal 4)
• Practice proper Fitness Center etiquette (Course Competencies 3, 4 Gen Ed Goal 1)

Describe how to spot free weight exercises and when a spotter is needed (Course
Competencies 1,3 Gen Ed Goal 1)
Unit II [Cardiovascular Endurance]
Learning Objectives
The student will be able to…
•Understand how cardiovascular exercise is directly related to the reduced risk of hypo-kinetic disease (Course Competencies 2,5 Gen Ed Goal 3)
•Explain the difference between continuous and intermittent exercise (Course Competencies 2,5
Gen Ed Goal 3)
•Learner should be able to explain the relationship of blood flow in the veins and arteries to and from the heart muscle (Course Competencies 2 Gen Ed Goal 3)

Learner should understand FIT principle (frequency, intensity, time) and apply the appropriate levels to their exercise plan (Course Competencies 2 Gen Ed Goal 3)

Unit III
Unit IV
Unit V

Identify the relationship between muscular activity and circulation (Course Competencies 2
Gen Ed goal 3)

Effectively calculate resting and exercise heart rate in beats per minute (Course
Competencies 2,4 Gen Ed goal 3,4)

Execute proper warm-up and cool-down routine (Course Competencies 2,5 Gen Ed Goal
3)

Determine proper fluid intake based on individual needs (Course Competencies 6 Gen Ed
Goal 3)
Flexibility

Compare the and relate the advantages and disadvantages of dynamic, ballistic, PNF, and static flexibility training (Course Competencies 1,2,5 Gen Ed Goal 1,3)

Understand the difference of passive and active stretching (Course Competencies 2,5
Gen Ed goal 1,3)

Explain the guidelines for flexibility development (Course Competencies 1,2,5 Gen Ed
Goal 3)

Identify the threshold of training for flexibility (Course Competencies 1,2,5 Gen Ed Goal
3,4)

Understand the sequence in which one should perform flexibility exercises (Course
Competencies 1,2,5 Gen Ed Goal 3)

Recognize common flexibility assessments (Competencies 2,5 Gen Ed Goal 3)

Realize the relationship between flexibility and lower back pain (Course Competencies
2,5 Gen Ed Goal 3)

Recognize common postural defects and ways to promote good posture (Course
Competencies 1,2,5 Gen Ed Goal 3)

Comprehend the relationship between age and flexibility (Course Competencies 2,5
Gen Ed Goal 3)
Muscular Strength and Endurance

Compare and relate the advantages and disadvantages of isometric, isotonic, and isokinetic exercise (Course Competencies 1,2,3 Gen Ed Goal 3,4)

Distinguish the difference between muscular strength and endurance (Course
Competencies 2 Gen Ed Goal 3)

Differentiate the recommend amount of reps, load, sets, volume, and rest for muscular strength, endurance, and hypertrophy (Course Competencies 1,2,3 Gen Ed Goal 3,4)

Understand the difference between fast twitch and slow twitch muscle fibers (Course
Competencies 2 Gen Ed Goal 3)

Recognize positive training adaptations associated with resistance exercise (Course
Competencies 6 Gen Ed Goal 3)

Understand and apply the FIT Principle to resistance training (Course Competencies 1
Gen Ed Goal 3)
Body Composition

Understand the relationship of obesity to each of the following
– degenerative diseases, shortened life, exercise and weight control, increased appetite, overweight children, overweight adults (Course Competencies 1,2,6 Gen Ed Goal 3)

Cite the relationship between reducing fallacies, myths, facts, and factual reducing methods (Course Competencies 2,6 Gen Ed Goal 3,4)

List three different methods for determining body fat (Course Competencies 2,7 Gen Ed
Goal 3,4)

List 5 problems or diseases associated with obesity (Course Competencies 2,7 Gen Ed
Goal 3)

Recognize the ideal maximum percentage of body fat for men and ideal percentage for women (Course Competencies 7 Gen Ed Goal 3)


Know why exercise and diet are more desirable for controlling fat than dieting alone
(Course Competencies 1 Gen Ed Goal 3)

Understand and apply optimal pre and post-workout nutrition (Course Competencies 1,6
Gen Ed Goal 3)
Evaluation of student learning: There are no examinations. Physical fitness evaluations are a scheduled and necessary component of your personal fitness profile. These evaluations are to be completed as scheduled. Students will be required to create a personal fitness profile during class. The profile includes strength, endurance, flexibility, and a balanced diet. This assignment will be discussed in class and will be due the last meeting of class.
Since PE171 is a concepts course, your grade will be determined by the following: (3 hours per week for
5 weeks)
15 hours plus Personal Fitness Plan
11 hours plus Personal Fitness Plan
11 hours or more attended
5-11 hours attended
0-5 hours attended
A
B
C
D
F
Academic Integrity Statement
Mercer County Community College is committed to Academic Integrity -- the honest, fair and continuing pursuit of knowledge, free from fraud or deception. This implies that students are expected to be responsible for their own work, and that faculty and academic support services staff members will take reasonable precautions to prevent the opportunity for academic dishonesty.
Violations
The college recognizes the following general categories of violations of academic integrity, with representative examples of each.
Academic integrity is violated whenever a student:
A. Uses or obtains unauthorized assistance in any academic work.
 copying from another student's exam
 using notes, books, electronic devices or other aids of any kind during an exam when prohibited.
 stealing an exam or possessing a stolen copy of an exam
B. Gives fraudulent assistance to another student.
 completing a graded academic activity or taking an exam for someone else
 giving answers to or sharing answers with another student before, during or after an exam or other graded academic activity.
 sharing answers during an exam by using a system of signals
C. Knowingly represents the work of others as his/her own, or represents previously completed academic work as current.
 submitting a paper or other academic work for credit which includes words, ideas, data or creative work of others without acknowledging the source.
 using another author's words without enclosing them in quotation marks, without paraphrasing them or without citing
 the source appropriately.
 presenting another individual's work as one's own. submitting the same paper or academic assignment to another class without the permission of the instructor.
D. Fabricates data in support of an academic assignment.

 falsifying bibliographic entries submitting any academic assignment which contains falsified or fabricated data or results
E. Inappropriately or unethically uses technological means to gain academic advantage
 inappropriately or unethically acquiring material via the Internet or by any other means.
 using any electronic or hidden devices for communication during an exam.
Each instructor and academic support service area is authorized to establish specific guidelines consistent with this policy.

Consequences for Violations of Academic Integrity
For a single violation, the faculty member will determine the course of action to be followed. This may include assigning a lower grade on the assignment, assigning a lower final course grade, failing the student in the course, or other penalty appropriate to the violation. In all cases, the instructor shall notify the chairperson of the Academic Integrity Committee (AIC) of the violation and the penalty imposed.
When two or more violations of academic integrity are reported on a student, the AIC may impose disciplinary penalties beyond those imposed by course instructors. The student shall have the right to a hearing before the AIC or a designated AIC subcommittee.
Appeals
The student has a right to appeal the decision of the instructor or the Academic Integrity Committee. Judicial procedures governing violations of academic integrity are contained in the Student Handbook.