OVERVIEW OF THE COURSE:
This course investigates the value of fitness in daily life, examines methods of assessing personal fitness levels, and develops the ability to plan an individualized fitness program.
Emphasis is placed on the personal development of fitness, with a goal to improve levels of fitness during the course. The personal fitness program will incorporate the health related components of physical fitness.
COURSE OBJECTIVES:
A. LECTURE:
The student should be able to:
1. Define the components of fitness.
2. Evaluate personal fitness levels on selected tests through norm comparisons.
3. Design an appropriate personal fitness program to develop and/or maintain adequate levels of the five health related fitness components.
4. Discuss the training principles that are the foundation of a fitness program.
5. Understand the importance of adequate cardiovascular endurance in the maintenance of good health and well-being.
6. Know the principles that govern cardiovascular exercise prescription.
7. Understand the importance of adequate strength levels in the maintenance of good health and well-being.
8. Know the principles that govern muscular strength and muscular endurance development.
9. Understand the importance of adequate levels of flexibility in the maintenance of good health and well-being.
10. Know the factors that contribute to the development of muscular flexibility.
11. Define nutrition and describe its relationship to health and well-being.
12. Analyze a personal daily food intake, identify areas of deficiencies, and be able to implement specific changes to improve overall nutrition.
13. Recognize the role of lifetime exercise programs as the key to successful weight loss and/or maintenance of ideal body weight.
14. Understand what and how lifestyle modifications may be needed to reduce the risk of cardiovascular disease, cancer, and other health problems.
15. Identify the role that stress has in the maintenance of health and optimal performance.
16. Identify ways to deal with common exercise related injuries and ways to adjust an exercise activity for specific conditions or environments.
B. FITNESS LAB:
The student should be able to:
1. Determine correct exercise intensity for individual exercise.
2. Monitor heart rate during different phases of exercise, and determine exercise intensity.
3. Identify specific exercises to avoid for safety purposes and practice safe alternatives in a supervised setting.

4. Practice selected stretching routines designed to enhance/improve flexibility.
5. Participate in a variety of activities: aerobic games, circuit training, jogging, etc. in order to develop strength, flexibility, and cardiovascular endurance.
6. Verify participation in appropriate exercise activity by keeping personal records.
7. Develop a warm-up and cool-down routine for personal use.
8. Demonstrate the effects of a personal fitness training program by obtaining
post-conditioning test results from selected tests.
C. CONTENT OUTLINE:
1. Physical Fitness Status: Guidelines for medical clearance, analysis of present levels of fitness.
2. Definition and Value of Physical Fitness Components: Cardiovascular endurance, Muscular strength and endurance, Flexibility, Body Composition.
3. Training Principles for all Fitness Components: Specificity, Progressive
Overload, FIT principles, etc.
4. Calculation of correct training intensity, selection of fitness activities, etc.
5. Basic Principles of Nutrition: essential nutrients, food groups, nutritional guidelines, analysis of diet.
6. Basic Principles of Weight Control: exercise and diet, changing body composition, myths, calorie balance, calculation of BMR and DCE.
7. Managing Stress: definition of, analysis of stressors and stress responses, strategies for managing.
8. Coronary Artery Disease: description and definition, analysis of risk factors, control of risk factors.
9. Health Issues and the Relationship to Diet and Exercise
10. Common Training Concerns: prevention of injuries, treatment.
D. REQUIRED TEXT:
E. REQUIRED STUDENT TASKS:
1. PERSONAL FITNESS a. Participate in fitness testing, (pre and post tests). b. Develop fitness program for self, setting realistic goals for the fitness
components. c. Participate in fitness program for a minimum of 12 weeks. d. Keep accurate records of participation in program. e. Evaluate the effects of the fitness program.
2. DAILY ASSIGNMENTS AND CLASS PARTICIPATION: a. Participate in laboratory exercise sessions, which will include a variety of
exercise activities and written Lab assignments. b. Analyze calorie cost for a variety of personal exercise activities. c. Calculate correct levels of cardiovascular exercise intensity. d. Analyze diet. e. Complete a set of problems related to energy costs. f. Develop a risk profile for coronary artery disease. g. Develop a warm-up/cool down routine. h. Quizzes and/or other assignments as directed by instructor.
3. EXAMINATIONS: a. Students will receive two examinations over lecture materials and reading
assignments. b. The exams are a combination of True-False, Multiple Choice, and short answer questions.

c. If found cheating on an exam or assignment, you will fail the course. This includes allowing others to view your work or exam. IGNORANCE OF
WHAT CONSTITUTES CHEATING IS NOT AN EXCUSE.
F.
Evaluation/Grading:
1.
Two examinations: (Midterm and Final)
2.
Lecture assignments and class participation
3.
Lab assignments and class participation
Exams: two exams, approximately 85-110 pts. each
40% of grade
30% of grade
30% of grade
Quizzes: 4-5 quizzes, @10-15 pts. each approx. 50 pts.
Homework Assignments
Diet Analysis/CV Health
Approximate Total points possible:
Lab Assignments: See lab information sheet
Workout Log
195 pts.
20 pts.
65 pts.
150 pts.
30 pts.
510 pts.
Your grade will be determined by the percentage of points earned out of the total points available. Please note that exams and quizzes cannot be made up, unless extenuating circumstances are communicated to your instructor via email prior to the missed class session and written documentation must be provided for an “excused” absence to be determined by your instructor. Assignments are expected to be turned in on the day that they are due. Late work will not be accepted.
100-90% = A
89-80% = B
79–70% = C
69-60% = D
Below 60 % = F
Attendance Policy:
You are expected to attend each class lecture and lab session. If you are ill or are unable to attend either the lecture or lab, it is your responsibility to notify your instructor via email
prior to the beginning of that class session. It is also expected that you will make every effort to come to class on time. Chronic lateness past the start of class may also result in points deducted from your grade. It is the student’s responsibility to find out class material that was covered when absent from class lecture or lab.
Lab Activities:
The Fitness lab activities are designed such that you will be physically active at a level appropriate for your present fitness level. It is very important that you indicate to your instructor any medical/physical limitations you have, or modifications to your activity that may be needed. Depending on the condition, you may be required to have physician approval prior to participating in any physical activity.
Cell Phones:
All cell phones must be turned off and secured away during class. Cell phone use is not allowed during class or for exams.