EXSS 1011 D01 – Winter 2012
Instructor:
Allys M. Swanson
Academic
Program:
Exercise and Sport Science
Phone:
651-690-6710
Room:
Fontbonne ADS
Time:
T 3:25-6:15 Second seven weeks
Saint Catherine University Exercise and Sport Science Department
EXSS 1011 D01 Walk Jog Run Winter 2012 2nd seven weeks
Instructor: Allys Swanson
Office: Butler Center 102A Phone: 651.690.6710
e-mail: amswanson@stkate.edu
Office Hours: Tuesday and Thursday 10:30-12:00 or by appointment
Department Administrative Assistant: Mary Galvin x 8789
Text: Rosato, Frank. Walking and Jogging. 5th ed. www.Wadsworth.com ISBN 0-53451762-9
Class Meeting time: 3:25-6:15 T second seven weeks (March 27 through May 8)
Class Meeting location: Fontbonne Aerobic Dance Studio
We will always begin and end our class in this area.
Class activities will also include using the weight room, campus outdoor areas, the
surrounding neighborhood, Mississippi River walking/jogging path, the indoor cardiovascular
area in the Butler Center, and bikes for spinning in the ADS.
Lockers: Please show your student ID at the front desk for a key. Lockers are available on a
daily use basis.
Course Objectives:
To improve cardiovascular fitness through walking, jogging and/or running.
To learn lifetime cardiovascular fitness principles and practice their application through
walking, jogging and running activities, strength training and flexibility exercises.
To learn the principles of conditioning, injury prevention, safety tips, exercise program
design, and biomechanics as they relate specifically to walking, jogging and running.
To learn how to design a personal fitness program that incorporates goal setting, microcycle
organizaton, and long-term gradual progression and periodization.
Each student will improve their cardiovascular fitness as measured by a pre and post fitness
assessment. Each student will improve their knowledge and understanding of
cardiovascular training as measured on the written examination.
Each student will design and experience a personal fitness program that incorporates goal
setting, microcycle organization and long-term gradual progression and periodization as
measured through class participation, outside of class workouts, and designing a personal
fitness program.
In addition, each student will become aware of lifetime fitness experiences through walking,
jogging, and or running programs and opportunities through class discussions, selected web
sites, and selected article reviews.
Student responsibilities: Dress for activity and be prepared to go outdoors. Bring a water
bottle and small towel to class. Each class will include a short lecture/discussion Q and A
session, warm-up, stretching, aerobic activity appropriate to your personal goals, strength
training, stretching, cool-down and wrap-up of concepts and techniques. Outside
assignments include readings, individual workout, exercise log and your written personal
exercise program.
Course Calendar
Tuesday, March 27
Course overview, “walk and talk” orientation.
Read chapters 1,2 and 3. Flexibility and strength exercises
Individual workout 2 X week minimum. Weekly activity log is due at the beginning of each
class. See class handout
Tuesday, April 3
Walking and jogging prevention and treatment of injuries, continuous training programs,
add strength training and stretching exercises.
Read chapter 4 and 5
Individual workout 2 X week. Weekly log due. One “map my run” due.
Tuesday, April 10
Class workout Read chapter 6
Individual workout 2 X week
Take Home Test distributed. Weekly log due.
Tuesday, April 17
Class workout, review log, Rockport walk test or other C-V test
Individual workout 2 X week. Weekly log due.
Read Chapter 7
Tuesday, April 24
Read Chapters 8 Discuss web sites of interest
Individual workout 2 X week
Review take home test. Weelky log due.
Tuesday, May 1
Take home test due. Class workout
Individual workout 2 X week. Weekly log due.
Fitness assessment testing available
Discuss Melpomene Walk/Run event
Tuesday, May 8
Last class wrap-up of course work
Review of websites, running events, new equipment
Return test.
Discuss summer plans and lifelong learning of healthy life style choices that include walking
and jogging.
Grading: 400 points total
40% class participation and attendance (1 excused absence only). 160 pts. Total. Each
class and appropriate participation is worth 22.8 pts.
30% Take home test is worth 120 pts. Late tests without a valid excuse will not be
accepted.
30% workout log is worth 120 pts. Workout logs are due at the beginning of each class.
Each workout log is worth 20 pts each. Late assignments will not be accepted.
It is my hope that you will exercise and work out appropriately in each class. Wear proper
shoes and socks, bring jackets or sweatshirts as needed, bring water as needed, and be
prepared to go outdoors whenever the weather permits. Each class will include warm-up
exercises, an appropriate aerobic workout session and cool down exercises. I know you will
enjoy this class. When the course is over you will feel more fit and have made many new
friends. The learning you do in this class is intended to provide you with knowledge and
experiences that you can continue to build on for the rest of your life. ENJOY!!!
Specific points for each letter grade will be presented in class.