Rio Hondo College
PE 139: Cross Training for Fitness
Summer 2009
Class Syllabus
Instructor: Jodi Senk
Hours: MTWTh, 10:45-1:10pm
Location: G130 meeting room
Phone: (562) 463-7430
E-mail: jsenk@riohondo.edu
Office Hours: In Fitness Center, By arrangement
Course Objective:
-Use a variety of exercise techniques to improve health and fitness
- Participate in cross-training aerobic activities including walking, running,
biking, aerobics, hiking, and water exercise
-Be able to identify different types of strength and conditioning
training techniques including circuit training, sets and reps, and resistance
bands and thera ball exercises
-Monitor physical progress from beginning to semester to end
-Incorporate flexibility as part of everyday workouts
-Utilize various training methods and “prehab” exercises for injury
prevention
- Incorporate yoga and pilates exercises for the mind-body connection
-Improve overall body conditioning, strength, performance, and injury
prevention
Class Materials (required)
:
-Closed-toe shoes: tennis shoes, walking or running shoes
-Comfortable workout clothes
-Towel (if needed)
-Sunscreen
-hat/visor/sunglasses
-Water
-Swimsuit (for Pool days)
-Pen/pencil and a notebook for lectures
-No Jeans, flip-flops, inappropriate low-cut shirts
Grading Procedure:
Based upon attendance and participation in activity
Grading Scale:
<2 absences= A
3 absences=B
4 absences= C
5 absences=D
6 or more absences= F
***Arriving late or leaving class early will result in half –credit for that class day; 2 half-credits=1
missed class!!!!
Cross Training for Fitness Course Outline and Schedule
This is the schedule for our summer cross training class. We will try and follow the outline as best as
possible, but note that they may be occasions where we need to make changes and use the fitness
center instead of some of the outdoor activities to avoid heat exertion illnesses. Lectures on various
topics such as proper nutrition, exercise safety, and health will be discussed at the end of the class
during cool-downs.
Week 1:
Monday: Introduction to class, review syllabus, assessments: Heart rate, blood pressure, ht. wt., Pushups, sit-ups, grip, body comp., discuss the components of fitness, warm-up/cool-down, heart rate
monitoring and hydration
Tuesday: One mile walk/run, walk Nike Hill—please bring WATER and SUNSCREEN (and a hat and
sunglasses)!!!!
Wednesday: Weight training, Thera balls
Thursday: Boot camp and water exercise
Week 2:
Monday: Weight training and intervals on track (walking/running)
Tuesday: Walking (Nike Hill) and Yoga/stretching
Wednesday: Circuit weight training and ab/back work outs
Thursday: Boot camp (Steps, bars, bender balls, and resistance bands) and water exercise
Week 3:
Monday: Weight training and intervals on track (walking/running)
Tuesday: Walking (Nike Hill) and Yoga/stretching
Wednesday: Circuit weight training and ab/back work outs
Thursday: Boot camp (Steps, bars, bender balls, and resistance bands) and water exercise
Week 4:
Monday: Weight training and intervals on track (walking/running)
Tuesday: Walking (Nike Hill) and Yoga/stretching
Wednesday: Circuit weight training and ab/back work outs
Thursday: Boot camp (Steps, bars, bender balls, and resistance bands) and water exercise
Week 5:
Monday: Weight training and intervals on track (walking/running)
Tuesday: Walking (Nike Hill) and Yoga/stretching
Wednesday: Circuit weight training and ab/back work outs
Thursday: FINAL: Boot camp (Steps, bars, bender balls, and resistance bands) and water exercise,
Possible pot-luck party????
PLEASE NOTE: Any student with a disability, who believes that he/she may need
accommodations in this class, is encouraged to contact the Disabled Student Program and
Services office as soon as possible to ensure that such accommodations are implemented in a
timely manner. The office is located in room S205 and the telephone number is (562) 908-3420