PALOMAR COLLEGE
WELLNESS &
FITNESS CENTER
Health 100 Lab chapter and book cover designed by
Palomar College Professors:
Kelly Falcone & Patti Waterman
WELLNESS FITNESS CENTER– HEALTH 100 LAB
PHYSICAL EDUCATION DEPARTMENT
COURSE SYLLABUS
HE 100L Health Performance Lab 1 unit
HE100L is a 1 unit Health Performance Lab that is a Corequisite to the 3 unit
Health 100 Lecture Course.
The Lecture and Lab must be taken concurrently.
Students will receive a Health 100 LAB SHEET that describes the course
requirements for successful completion.
The Lab is required, no exceptions.
HEALTH 100 LAB SHEET
FRONT
BACK
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WFC Student Regulations
Palomar College Identification Card (PIC) is required to use the WFC. Students may
only visit the WFC one time per day and up to 2 hours (going over the 2 hours limit results in :01min).
Students must be dressed in workout clothes and shoes and must have a workout towel.
Students must change clothes prior to going to the WFC. Women’s student locker
room is located in the O building and the men’s in the M building (WFC locker rooms,
showers, and lockers are NOT for student use.)
Students must be actively working out while in the WFC.
*** If these requirements are not met, you may be asked to leave the facility ***
Steps to Success:
Arrive to the WFC dressed in workout clothes and give your PIC to the front desk.
Pick up your LAB card in the Health 100L cabinet.
Design your fitness program to incorporate the FITT principles and start your workout!
Record your routine on this Lab Card.
Additional Important Information
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Students may only visit the WFC one time per day and up to 2 hours, however in
the Summer and intersession classes you may go twice a day up to two hours each
visit.
 No food or drinks allowed in WFC! Water only in a spill proof container.
 Wipe down the equipment with your workout towel upon completion of activity.
 The Health 100 Lab and Lecture are graded independently. If a student passes the
Lecture, but fails the lab they will have to re-take the Lab section.
Visit the Wellness and Fitness Center
website for current hours
http://www.palomar.edu/fitnesscenter/
WELLNESS FITNESS CENTER– HEALTH 100 LAB
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Health 100 LAB Requirements
Attend orientation with your Health 100L Instructor. Orientation will cover syllabus and
1st fitness tests (Blood Pressure, resting Pulse, and Step test).
Complete required hours in the WFC.
Have your Health 100L Instructor sign off on all four Progress Assignments.
Record all workouts on back of this LAB card.
Complete end of semester Fitness Tests.
At completion of course turn in Health 100 LAB card for grading.
WELLNESS FITNESS CENTER– HEALTH 100 LAB
Orientation and Syllabus:
All students must attend orientation with
their Health 100 Instructor before beginning
the LAB. The orientation will cover the
course requirements.
Fitness Tests:
You must complete the Fitness tests with
your Health 100 Instructor at the beginning
and end of the course. Fitness Test include
blood pressure screening, resting pulse and
a 3minute step test.
Progress Assignments:
You have four progress assignments. The
dates of these assignments will be given to
you by your Health 100L Instructor. On
these dates you must fill in your total hours
completed. Your Instructor will sign off after
your progress hours are recorded
Computer Down Time:
If the computer tracking system is not
working you must have the WFC Instructor
sign your folder indicating the time you spent
in the WFC. These hours will be added to
your WFC computer hours.
LAB Points and Grading:
Lab grades are based on the accumulation
of points earned through use of the WFC (20
hours minimum) and various other
community health and personal healthcare
activities. Students may choose to earn all
points through the use of the WFC.
WELLNESS FITNESS CENTER: 1 hour = 1 point
20 points minimum required from the WFC
Personal Healthcare and Fitness point opportunities
Additional Point Opportunities
Additional Point Opportunities
points
Flu Shot
2
5k race/walk
3
Body Fat Testing
1
10k race/walk
4
Cholesterol Screening
2
1/2 marathon
6
Cancer screening
2
full marathon
10
TB Test
2
sprint triathlon
6
Olympic triathlon
10
dental visit (2 visits max)
2-4
hearing test
1
volunteer at a Race
2
vision test
1
volunteer at a clean-up event
2
STD test
2
Attend a Health Fair
2
HIV test
2
personal gym hours: 1 visit= 1 point
Donate Blood (2 visits max)
Complete Physical
Palomar activity class (1 class=1 point)
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points
3-6
5
1-10
1-10
Immunizations
2
Women's Health yearly exam
2
Palomar Athletic event (1 event=1 point)
1-10
Every student is required to complete at least 20 hours in the WFC. Students are encouraged to complete all of their
Health Lab points by attending the WFC!
 If you choose to earn points by any of the above options you must show some type of “proof” to your Health 100 instructor. This proof can be a letter, a receipt, a picture (if you volunteer or do a race), or any other means of showing it
was completed.
 PERSONAL GYM HOURS: You are allowed to earn a maximum of 10 points by using your own personal gym. Most
gyms will give you a printout of the days you checked in. Bring this printout and 1 point will be awarded for each date.
 If you attend a Palomar athletic event or a Palomar activity class you can also earn points. For activity classes you must
get prior approval from the instructor to attend.
 Visit www.raceplace.com for an up-to-date list of local races that you can participate in. You can receive Lab points for
completing these races and they are a lot of fun!!
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Please remember these additional points will only be added to your grade if you complete the required 20 hours in the
WFC. For example, if you complete 30 points by using the above options but only complete 10 hours in the WFC you will
fail the LAB. The 20 hour requirement must be met by all students.
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WELLNESS FITNESS CENTER– HEALTH 100 LAB
The Health 100 LAB is graded based on the points
accumulated through the use of the WFC, as well as,
additional point opportunities encompassing personal
health activities.
WELLNESS FITNESS CENTER– HEALTH 100 LAB
Using the FITT Principle:
When designing an Exercise program
follow the above FITT principles. This
chart represents the recommended
Frequency, Intensity, Time and Type of
exercise for cardiorespiratory endurance (CRE), Muscular strength and
Endurance (MS/ME), and Flexibility.
For further explanation of the FITT principles review Chapter 10.
Use the following as an easy 3 days a
week Exercise Program that follows
the FITT principles. Just choose three
non-consecutive days/week to commit to a one hour session.
1. Arrive at WFC with workout
clothes, PIC, towel, and Lab
Sheet.
2. 5 minute warm-up
3. Complete strength training program (about 20 minutes). Use
the program listed here for an
easy full body routine
4. Choose a cardio machine and
perform 5 minutes of warm-up, 20
minutes at 70% of HRmax and a
5 minute cool down
5. 5-10 minutes full body stretching
Step 1. Attend Orientation with
your Health Lab Instructor
Step 2. Schedule times to go to
the WFC!
This is a CLASS that you get to complete on
your own time, make a schedule for when you
will go. You will never HAVE the time, you have
to MAKE the time!
Step 3. Arrive at WFC in your
workout clothes, with a
towel and your
PIC card
No exercise clothes?
No towel?
No PIC?
NO WORKOUT!!
Step 4. Hand your PIC card to
the person at the desk
Step 5.
Workout!!
Look at the clock when you
check in. If you stay longer
than the 2 hour limit the
system will only give you
:01 minute!
Step 6. Pick up your PIC card
Step 7. Have an awesome day
feeling great after your
workout!!!
WELLNESS FITNESS CENTER– HEALTH 100 LAB
HEALTH 100 LAB: STEPS TO SUCCESS
WELLNESS FITNESS CENTER– HEALTH 100 LAB
CRE
MS/ME
FL
Cardiorespiratory
Endurance
Muscular Strength
and Endurance
Flexibility
F
3-5 days/week
2-3 non-consecutive
days/week
2-3 days/week
I
55/65-90% of
Maximum Heart Rate
T
20-60 Minutes.
If you choose to workout at
the low end of the heart rate
range then you will need to
workout for a longer period
of time
T
Aerobic activities
Choose exercises
involving rhythmic continuthat involve
ous
resistance against
activities involving the large the muscles. Include
muscle groups. Choose an resistance exercises
activity you
for every major
enjoy doing.
muscle group!
Examples:
Should be a minimum
walking, running, bicycling,
of 8-10 exercises.
swimming...
(Frequency)
(Intensity)
(Time)
(Type)
MaxHR = 220-age
Example:
20 years old
220-20=200 MaxHR
65% of 200= 130 bpm
90% of 200= 180 bpm
Sufficient Resistance Stretch to the point
to fatigue your
of
muscles– The last
tension. Reach and
repetition should be
hold the stretch,
hard!
do not bounce while
stretching
For general fitness:
8-12 repetitions
and 1-2 sets.
if you are 20 years
old, your heart
should be beating
between 130-180
beats every minute
while doing cardio
exercises!
While working out,
take a 10 second
pulse count and
multiply the number by 6 to find out
your beats per
Minute.
2-4 repetitions of
each stretching exercise. Hold each
stretch for 15-30 seconds.
Incorporate stretching exercises for all
muscle groups.
Stretch after warmup or after workout!
TARGET HEART RATE 10 second pulse count for Exercise Intensity AGE 55% 60% 70% 80% 90% 15 19 21 24 27 29 20 18 20 23 27 28 25 18 19 23 26 28 30 17 19 22 25 27 35 17 19 22 25 26 40 17 18 21 24 26 45 16 18 20 23 25 50 16 17 20 23 24 55 60 15 15 17 16 19 19 22 21 23 23 It is important to
be in the correct
position.
Most equipment
has a picture on
it to help you.
Make sure you
know how to
adjust the
equipment to fit
your body size.
If you are
unsure how to
adjust the
Equipment ask
the instructor for
assistance.
The first time you use a piece of equipment it could take you several
adjustments to get into the correct position. Make sure you feel comfortable.
WELLNESS FITNESS CENTER– HEALTH 100 LAB
Every piece of
equipment is adjustable!
WELLNESS FITNESS CENTER– HEALTH 100 LAB
LOWER BODY
Hip Abductor
&
Adductor
Muscles:
Inner and Outer
Thigh
Leg Curl
Muscles:
Hamstrings
When performing Leg Extensions
be sure to reach full extension!
Leg
Extensions
Muscles:
Quadriceps
Calf Raises
Muscles:
Calf
Gluteal Press
Perform every strength
training exercise in a
slow controlled
movement!
Don’t go too fast!
Muscles:
Gluteus
Supine and Seated Leg Press
Muscles:
Hamstrings, Gluteals, Quadriceps, Calf
WELLNESS FITNESS CENTER– HEALTH 100 LAB
LOWER BODY
WELLNESS FITNESS CENTER– HEALTH 100 LAB
UPPER
BODY
Make sure you are breathing
while performing your
exercises, don’t hold your
breath! Exhale on the
exertion!
Chest
Press
Muscles:
Pectoralis
Pectoral
Flys
Muscles:
Pectoralis
Incline
Chest Press
Muscles:
Pectoralis
Shoulder Press
Muscles:
Deltiod
Remember muscles must be
challenged in order to get
stronger!
With a consistent strength
training program you should
re-evaluate your program
about every 2 weeks.
Tricep Extension
Machine
Muscles:
triceps
Progressively
Overload the
muscles by
Increasing the
weight, the
repetitions, or the
sets.
Bicep Curl
Machine
Muscles:
Biceps
WELLNESS FITNESS CENTER– HEALTH 100 LAB
UPPER
BODY
WELLNESS FITNESS CENTER– HEALTH 100 LAB
UPPER BODY
UNIVERSAL GYM
Tricep
Pulldowns
Muscles:
Triceps
Lat
Pulldown
Muscles:
Latissimus Dorsi
Seated
Rows
Muscles:
Rhomboids
These are only a few of the exercises that can be done using the Universal Gym!
The pulleys can also be used for bicep curls, pectoral flys, abdominal curls and many more!
Abdominal
Machine
Muscles:
Abdominals
Back Extension
Machine
Oblique
Machine
Muscles:
Erector Spinae
Muscles:
oblique abdominal
(the side)
Core strength is very important! Be sure to incorporate core exercises into every workout!
WELLNESS FITNESS CENTER– HEALTH 100 LAB
CORE EXERCISES
WELLNESS FITNESS CENTER– HEALTH 100 LAB
BICYCLES
CHECK YOUR HEART RATE OFTEN !
ARMCYCLE
TREADMILLS
STEPMILL
ELLIPTICALS
ELLIPTICALS
Weight assisted Pull
-ups and Dips
The higher the weight
the easier the exercise!
If you have always wanted to be able to do Pullups this is the way to
start!
Something Extra!
Leg Lifts and Dips
Leg lifts are great for
developing your core
strength!
There are many different
variations. Try bringing both
knees up or one at a time. Lift
both legs up straight. Or for
obliques, bring both knees up
and rotate from side to side.
WELLNESS FITNESS CENTER– HEALTH 100 LAB
GRAVITRON
WELLNESS FITNESS CENTER– HEALTH 100 LAB
FREE WEIGHTS
You can use Free Weights to work out
every muscle of your body!
When using Free Weights,
be sure to use correct form!
DB Bicep Curls
DB Tricep
Extensions
DB rotator cuff
exercises
DB Chest Press
DB Shoulder
Press
DB Pull-Overs
DB Bent Over
Rows
DB front raises
and lateral raises
DB squat
DB Sit-ups
DB Lunges
DB Back
Extensions
DB= Dumb Bell
EXERCISE
BANDS
You can use Exercise Bands to
increase strength in almost all of
your muscle group! They are very
easy to use, and a great addition to
your travel bag. They are light and
easy to take with you on the
road…. No more excuses!
Example Exercise: Step on the
band, hold both handles and curl
your arms up towards your chest
for a bicep curl. Or, pull the handles up over your shoulders and
squat down.
BOSU
BALL
The Bosu Ball works very similar to the Exercise
Ball, but it will not move from underneath you.
Because it is stable on the floor, you can do
many more exercises with it including standing
on the ball and conducting squats while
balancing! You can also jog on it or turn it over
and do push-ups. If you are interested in learning some Bosu Moves ask to watch the
accompanying video.
WELLNESS FITNESS CENTER– HEALTH 100 LAB
EXERCISE
BALL
Exercise balls are great for working on
your abdominals! Use it for your next
abdominal workout. For an extra bonus
while performing some free weight exercises you can also use the ball.
Example: Sit on the Exercise Ball when
doing DB bicep curls or DB chest press
exercises . You will get an added core
strength workout!