Queensborough Community College
Department of Health, Physical Education and Dance
PE- 540 Introduction to Physical Fitness
Dr. Lana Zinger
Office: RFK Hall, Rm. G216 C
Email: LZinger@qcc.cuny.edu
Office Phone: 718-631-6333
Dr. Tony Monahan
Office: RFK Hall, Rm. 213
Email: amonahan@qcc.cuny.edu
Office Phone: 718-631-5762
Course Overview and objective:
2 hours 1 credit
A comprehensive approach to preparation of a physically active lifestyle, this course
focuses on building sound exercise and activity habits that can carry on throughout one’s
lifetime. Emphasis will be on an extensive review of physical fitness components, design
and initiation of a personal fitness plan, and active engagement during fitness activities.
The various dimensions of physical fitness such as motor behavior, biomechanics,
exercise physiology, sociology, health, and fitness are among the topics introduced.
Concepts of wellness from an interdisciplinary and global perspective are discussed.
Students will be exposed to past and current theories of health and fitness with emphasis
on how lifestyle, wellness, and personal fitness are affected by genetics, gender, and age.
Each student will assess their own cardiovascular capacity, muscular strength and
endurance, flexibility, body composition, and diet during the class.
General Course Objectives:
Successful completion of this course will promote the general student learning
outcomes listed below. The student will be able to:
1. Develop an understanding of the importance of regular, lifelong physical activity as
part of a healthy lifestyle.
2. Understand how to safely participate in an activity program.
3. Develop good principles in movement and technique to maximize learning and
progress.
4. Develop physical skills that also enhance the student’s psychological and
emotional well-being.
Specific Course Objectives:
Upon successful completion of the course the student will:
1. Students will improve upon baseline fitness scores in cardiovascular endurance,
muscular strength, muscular endurance, and muscular flexibility
2. Students will demonstrate a basic knowledge of the relationship between fitness
components and physical fitness
3. Students will design a personal workout program applying physical fitness
principles to produce desired training effects
4. Students will discuss principles in movement and technique to maximize learning
and progress
5. Students will discuss the impact of physical fitness on the individual and society
6. Students will use logical reasoning in problem solving
7. Students will maintain an electronic personal journal and fitness plan
Course Content:
Course content will be taken from the adopted text, along with supplemental information
provided by the instructor.
Methods of Instruction/Course Format/Delivery:
The following methods of instruction: lecture, demonstration, discussion, Internet,
television/video presentation, field trips, collaborations and readings.
Course Outline:
Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Topic
Introduction- Course overview, Behavior change
Physical Fitness Testing, Agility Test
Research ACSM and AAHPERD Standards
Training Techniques
Intro to Weight Training
Weight Training
Circuit Training
Michelle Obama’s Lets Move Campaign
Intro to Cardiovascular Exercise
High Interval Training Techniques (theory and practice)
Sport Walking DRAFT PAPER DUE
Pilates and yoga
Aerobics
Review and take home exam given- Paper DUE
Student Assessment
Note: You are required to come to classes in proper sporting attire and foot wear.
The total number of points that you accumulate will determine your grade in this course.
Grades would be based mostly on participation, mastery of course context and
performance in sport activities.
Class Final Assessment ………………..……………………… 0 to 10 points
Behavior Change Project……………………………………… 0 to 10 points
Participation and Skill Mastery ………………..……………… 0 to 10 points
Attendance …………………………………………….............. 0 to 15 points
GRADE DESIRED
In order to receive a grade, the total number of points you must earn is:
Points
40 or more
37-39
34-36
33-35
29-32
26-28
23-25
20-22
17-19
14-16
11-13
10 or less
Grade
A
AB+
B
BC+
C
CD+
D
DF
Percentage
96-100
90-95
87-89
84-86
80-83
77-79
74-76
70-73
67-69
64-66
60-63
0-59
BEHAVIOR CHANGE PROJECT
Choose a health behavior related to physical activity that you wish to change or improve.
Based on lectures, class discussions, and reading, students will devise a plan on how
best to make changes or improvements.
This project should be typewritten, 12 point font, 1-inch margins, double spaced on 8 ½ x
11” paper. A minimum of 3 pages should be submitted along with a behavior change
journal (journals do not have to be typed- can be creative with the journals).
The following should be included in the typed paper and number each section in your
report as listed below:
1.
Select a physical education behavior that you want to change.
2.
For your behavior change program to succeed, you must set meaningful, realistic
goals:
a. Write your ultimate long-term goal, monthly, weekly, daily goals.
b. Quantitative- How will you will track your progress in some type of
measurable unit? (i.e. Record how much weight lost/gained, track your
fitness performance, BMI ratio, energy status…)
3.
Design a detailed plan for change. The plan is where you break your goals down
into manageable steps. Your plan should include:
a. What will you need to make your plan successful? Do you need a gym
membership, do you need a newly stocked refrigerator…
b. What is your timeline? Start date and end date of goals.
c. Write down the potential benefits of the change (i.e. Goal is to lose weight
so the benefits are: increased energy, self-confidence…)
d. Write down the costs of NOT changing the behavior (i.e.-Obesity, increased
risk of heart disease, low energy…)
e. The detailed steps you will take to accomplish your behavior change. Be as
specific as possible when writing your plan.
f. Choose weekly rewards for being successful with your plan. Rewards are
meant as motivation to keep you going until you reach your goal. The
reward should not be associated with the negative behavior you are trying to
change (i.e. If you are trying to lose weight, don’t make your reward a
brownie.)
4.
Journals: use it to track your changed behavior and emotions associated with the
change
Example: 12/27/08 Smoked 2 packs- feel really stressed- hate my family and want
a 3rd pack…
a. Write daily or weekly journal updates. Journals don’t have to be typed; can
be kept in a journal notebook, or in any other format. NEED TO SUBMIT A
MIN. OF 2 MONTHS OF JOURNALS.
b. Analysis of the journals. Once you have gathered your journal entries, sit
back and review them. You are looking for clues to why and how you
engage in the behavior. You should look at the following:

Time- when during the day or week do you find yourself cheating or
having a hard time with your behavior change (i.e. too tired to
exercise).
5.

Place- Is there a specific place that you tend to be during the activity
(i.e. eating at McDonald’s instead of going to the gym)

Reason- Can you link the behavior with a mood or event that might
trigger it (i.e. smoking before an exam)
Write an evaluation on how you did with the behavior. How satisfied are you with
your performance? Have you achieved your goals, why or why not? What
obstacles did you face? What is your prediction for the future? How will you
change or continue to self-regulate your behavior? What did your learn about
yourself throughout this process?