La Sierra University
Department of Health & Exercise Science
College of Arts & Science
HLSC 120 – Lifetime Fitness
CRN 5506, section 4 (2 units)
Winter 2013
Tuesdays/Thursday
Lecture; 1:00-1:50, HES classroom 1
Exercise Laboratory; 2:00-3:00, Fitness Center
INSTRUCTOR: Wayne E. Borin, Ed. D
wborin@lasierra.edu
DEPARTMENT PHONE: 951-785-2084
OFFICE HOURS: Location: HES Department annex, office “B”
M/T/W – 10:00-10:50
or by appointment
TEXT: REQUIRED - “Fit & Well” Alternate tenth Edition, Fahey, Insel & Roth. McGraw Hill.
ISBN 13 9780077651114
BLACKBOARD course container: Online Quizzes / Handout materials. NOTE: when completing and
submitting online assignments do NOT use WiFi, use Ethernet to reduce connectivity problems
(see detailed Bb strategies in the syllabus)
COURSE DESCRIPTION: The components of, the necessity for, and the development of physical
fitness / wellness. Includes concepts of cardiovascular endurance, strength, flexibility, weight
control, nutrition, stress management, exercise cautions, and exercise prescription. Lecture,
assessments, and exercise laboratory. Students must register for the class and lab in the same
quarter. Prerequisites; none.
Students will receive two units of credit for the course. This includes two discussion sessions and
two exercise sessions per week. Each session is 50 minutes. There is a $25 lab fee charged.
EXPECTATIONS
What you can expect from Me:
1. Knowledge - I will share my experience with you to
support you in successful studies.
What I expect from You:
1. Communication
2. Follow instructions
2. Stimulation - I will present scientific material in
a manner that you should find stimulating & motivating.
3. Teaching Style - Conversation vs. “Lecture”.
4. Fun - My intention is to make this an enjoyable experience.
We can all have fun and learn a lot of valuable information
in the process.
3. Responsibility /
Preparedness;
* be here/on time/alert
* assignments complete
* proper attire
4. Remember
COURSE OBJECTIVE: The lecture, or discussion portion of this course will introduce you to various
theoretical concepts regarding fitness and wellness intended to heighten your awareness so you may
make more informed decisions for life long wellness. (SLO’s #2, 3, 5, 6, 7, 8, 9, 10, 11, 12). The
laboratory section provides an experiential application of classroom theories through exercise sessions
and physical assessments. (SLO’s #1, 4, 5, 8, 9)
STUDENT LEARNING OUTCOMES (SLO):
Students will be able to:
1. Demonstrate the ability to apply knowledge and skills through experiential learning opportunities.
(This SLO is partially met by the successful completion of the laboratory exercise sessions and
fitness assessments.)
2. Describe how principles learned in class may be applied to improve your dimensions of wellness
(physical, emotional, intellectual, social, spiritual, financial, occupational and environmental). (This
SLO is partially met by the successful completion of the quizzes, laboratory questionnaires and final
exam.)
3. Examine the major contemporary health problems in society in order to heighten awareness
and make informed decisions. (This SLO is partially met by the successful completion of the
quizzes.)
4. Correctly perform exercises to improve strength, flexibility and cardiorespiratory fitness. (This SLO
is partially met by the successful completion of the laboratory exercise sessions.)
5. Design aerobic and anaerobic exercise prescriptions. (This SLO is partially met by the successful
completion of the laboratory exercise sessions, laboratory questionnaires and fitness assessments.)
6. Describe the basic anatomy & physiology of the cardiorespiratory system. (This SLO is partially met
by the successful completion of the quizzes.)
7. Explain how muscular strength and endurance relate to fitness & wellness. (This SLO is partially
met by the successful completion of the quizzes, exercise sessions, laboratory questionnaires and
fitness assessments.)
8. Describe the potential benefits of flexibility in relation to injury prevention & back care. (This SLO
is partially met by the successful completion of the quizzes, exercise sessions and fitness
assessments.)
9. Differentiate between body weight & body composition and how they affect overall health. (This
SLO is partially met by the successful completion of the quizzes, laboratory questionnaires and
fitness assessments.)
10. Analyze dietary intake and discuss nutritional guidelines for health living. (This SLO is partially met
by the successful completion of the quizzes.)
11. Identify what stress is and describe techniques for preventing & managing it. (This SLO is partially
met by the successful completion of the quizzes.)
12. Identify the forms and risk factors associated with cardiovascular disease and clearly explain how
these can be avoided or postponed. (This SLO is partially met by the successful completion of the
quizzes.)
GRADING: The final grade for the course will be weighted in the following manner: (there is no S/U
option)
Quizzes – 25%
Lab Q’s/Assessments – 25%
Final grades will be determined by
the following %:
A
AB+
B
Lab/Exercise – 25%
93-100
90-92
88-89
83-87
BC+
C
C-
80-82
78-79
70-77
68-69
Final Exam – 25%
D+
D
F
64-67
60-63
<60
QUIZZES: Online quizzes will cover the assigned reading for that day and/or the previous lecture and
will be made available from the end of the previous class up to one hour prior to our class
meeting that we will cover the topic. The format is multiple choice and T/F. Quizzes are openbook / open-note, BUT an individual effort. Quizzes can NOT be made up. Your lowest quiz
score will automatically be dropped.
LAB QUESTIONNAIRES: These questionnaires are found in the textbook at the end of each chapter
and are designed to identify the student's strengths and weaknesses in the various components of
fitness and wellness. Additionally, they are meant to heighten your awareness of your lifestyle
habits. Examples are as follows: coronary risk factors, nutrition, and stress. Your full name and
section number must be on all labs to be considered for full credit.
FITNESS ASSESSMENTS: Physical assessments are designed to identify the student's strengths and
weaknesses in the various components of fitness. Fitness assessments will include cardiovascular
endurance, muscular strength & endurance, flexibility, body composition blood pressure and
blood lipid profile.
Make up: Assessments may be made up for an excused absence only and must be completed
within one week. A partner (classmate) may be necessary to assist you with the measurements.
Grading of the assessments is based upon completing the measurement process and the forms
correctly. Grades are NOT based on specific assessment scores, such as your strength or body
fat.
LAB/EXERCISE SESSIONS: The exercise session grade will be based upon the number of workouts
attended and the effort expended. If you attend all sessions, complete all required exercises, and
record results correctly you will receive 100%. Up to three labs may be made up for 90% of your
points for the day and must be completed on separate days within one week after returning to
the exercise class. The made up sessions still count toward the maximum of 4 absences. Four or
more absences, lecture &/or exercise, will result in an F in the course.
Note: To make up a lab
1. Pick up a "Make up Lab Workout Form" from the Fitness Center desk person.
2. Complete your workout and record the numbers on the form. Have the Fitness Center desk
person sign the completed form.
3. Turn the form into your instructor at the next class. This is your responsibility.
FINAL EXAM: Comprehensive multiple-choice exam scheduled with all HLSC 120 sections. The
Final Exam for HLSC 120 Lifetime Fitness is at a SPECIAL TIME designated specifically for
multi-section exams on the Final Exam schedule. It will NOT be at the “normal” time based on
the day and time the class meets. Students are expected to take the final exam at the appointed
time for a multi-section exam indicated by your instructor in order to receive credit.
LATE ASSIGMENT SUBMISSION: NO WORK WILL BE ACCEPTED LATE
ABOVE & BEYOND: You will have the option to earn additional points towards your final grade as follows:
1. Reading and summarizing a published journal article or study which deals with course subject matter.
One page write-up with article copy, minimum 3 pages of text. (.5% ea., maximum of 2)
1%
2. Additional lab questionnaires. (.01% ea., maximum of 10)
1%
3. Community event (walk, run, bike…. Etc.) (.5% ea., maximum of 2)
1%
4. CPR certification (conducted within course timeframe)
1%
5. Propose (in writing) a scholarly alternative
1%
Note: You must submit a written proposal and get approval prior to pursuing any of these.
Maximum A&B cannot exceed 3% of your final grade and at least half of the assignments
must be completed by mid-term. All A & B is due by the next to the last class meeting. (NO
EXCEPTIONS).
STRATEGIES FOR TROUBLE-FREE BLACKBOARD LEARN 9.1 USE: Since the Internet is
still not a perfect communications medium, you may experience occasional glitches in the
transfer of data back and forth between your computer and Blackboard. This is normally just a
minor inconvenience, but, if it happens during a test or submitting an assignment, you have a
more serious problem. Here are some strategies likely to make your experience in Blackboard
more likely to be trouble-free:
1. Re-boot your computer shortly before taking your test to ensure that the operating system
(Windows or Mac OS) is in the best shape possible.
2. Do not run unnecessary programs while taking a test; they consume system resources making
your system less stable.
3. If possible, please use a desktop or laptop computer rather than a mobile device when taking
your test. Do NOT use WiFi, use an Ethernet cabled device.
4. Do not take the test at the last minute. If you have a problem, your instructor is much more
likely to be accommodating.
5. Do not use Internet Explorer as your web browser when taking tests or submitting assignments;
it is more likely to experience problems. Both Firefox http://www.firefox.com) and Chrome
http://www.google.com/chrome are excellent, free alternatives.
6. If you’re using a PC, be sure your Java Runtime Environment is updated and healthy. Here’s a
tutorial on how to do that: http://online2.sdccd.edu/tutorials/java/java.html.
7. Save your answers to test questions as you select them; this will keep your test attempt
active. Once all questions are marked with “Saved” hit the Submit button. Wait about 30
seconds after you answer the last question on the test before clicking Save and Submit.
8. Check the Grade Center to see if your score has been recorded. If not, IMMEDIATELY contact
your professor.
9. If your test attempt is interrupted, log out of Blackboard and back in, and try to re-enter the test
immediately. You will probably be able to pick up where you left off.
10. If you cannot re-enter the test, let your professor know IMMEDIATELY via the instructor’s
preferred mode of contact. This will enhance your credibility with your instructor.
11. If, in spite of taking these precautions, you have repeated problems taking tests or submitting
work, please contact the helpdesk.
INCORRECT ONLINE SUBMISSIONS: Any work other than what is due through a particular
assignment link is not accepted and no credit will be given.
ATTENDANCE: Attendance is required. Because the student not only benefits personally from
attending and participating in class, but also contributes to the learning experience of classmates,
regular attendance is expected and valued. Arrive on time and leave when the class is over. If
circumstances arise that is out of your control causing you to miss class, it is your responsibility
to have a “Buddy” (classmate) to provide you with the missed information. The instructor cannot
take on that role. Three unexcused absences, or any combination of four excused/unexcused
absences will result in an F grade for the course. Unexcused absences may not be made-up. An
excused absence (to be determined by the instructor such as for illness, etc.) must be reported as
soon as the student returns to class or it will be counted as unexcused. Missed labs must be made
up within one week after returning to class. If you are more than 10 minutes late to an exercise
session, you will lose points and be marked absent and will have to make it up.
ACADEMIC INTEGRITY STATEMENT: The student is expected to practice academic honesty in
all activities related to this course. Original work is expected from the student, unless
appropriate credit is given to specific work cited. Plagiarism is unacceptable as are other types
of cheating. Refer to the Student Handbook for further details at www.lasierra.edu/integrity
Appropriate penalties will be enforced. All instances of academic misconduct will be reported to
the Academic Integrity Committee. To be sure that you have no misunderstandings about the
definitions of academic honesty or academic dishonesty, refer to your La Sierra University
Student Handbook. The University has significant penalties for academic dishonesty, so please
take this suggestion seriously. La Sierra University’s policy and other important information
regarding academic honesty can be found at
http://www.lasierra.edu/departments/psychology/AIC/
CLASSROOM BEHAVIOR AND STUDENT CODE OF CONDUCT: You are expected to be in
class on time and prepared. Additionally, I expect mature professional behavior – you are now a
college student! If you are disruptive you will be asked to leave in which case can affect your
grade. Use of cell phones is strictly prohibited. Use in any way (including texting) could result in
being asked to leave. Please turn OFF your cell phone.
DISABILITIES: The University provides reasonable accommodations for students with documented
physical or learning disabilities. Contact the Office of Disability Services for evaluation and
guidance on such matters at (951) 785-2450. The office is located in La Sierra Hall, Suite 100.
Students with such documented disabilities who require reasonable accommodations in order to
participate in course activities or meet course requirements should contact the instructor during
posted office hours or by appointment during the first week of the quarter.
It is the policy of La Sierra University to accommodate students with disabilities. Any student
with a documented disability who requires reasonable accommodations should contact Tammy
Tucker-Green, Director, Office of Disability Services at (951) 785-2453 or ability@lasierra.edu.
CAMPUS EMAIL: Students are expected to check their campus email and Bb regularly for information
regarding this course and to stay abreast of news and events at the University. The sample
format for student campus email is asmi765@lasierra.edu where the student’s first name initial,
First three letters of their Last Name, and Last three numbers of their student ID are used for the
“username”.
CONTRACT: This syllabus serves a similar purpose as a contract. By enrolling into this class you are
accepting the syllabus and thereby entering into an agreement. The instructor reserves the right
to make modifications to the syllabus (contract) as I deem necessary and will provide students
as much notice as possible. If absent from class, or if late, it is also the student’s responsibility
to find out what he or she has missed.
Winter 2013 - COURSE SCHEDULE
HLSC 120: Lifetime Fitness
(Tuesday / Thursday 1:00-2:00, CRN 5506, Section 4)
DATE
DAY
READING
1/8
Tue.
Study Guide
1/10
Thur.
Ch. 1
Introduction to Wellness
1.1, 1.2, TestWell (online)
1/10 – 1/15
1/15
Tue.
Ch. 2
Physical Fitness
2.1, 2.2
1/10 – 1/15
1/17
Thur.
Protocols
Fitness Assessment Protocols,
Cholesterol screening (fasting)
1/22
Tue.
Ch 3
Cardiorespiratory Endurance
3.2, Fitness Assessment summary
1/17 – 1/22
1/24
Thur.
Ch. 4
Muscular Strength & Endurance
1/22 – 1/24
1/29
Tue.
Ch. 5
Flexibility and Low Back Health
1/24 – 1/29
1/31
Thur.
Ch. 6
Body Composition
6.2
1/29-1/31
2/5
Tue.
Ch. 7
Putting Together a Complete Fitness
Program
7.1, 7.2, ½ A & B due
1/31-2/5
2/7
Thur.
Ch. 8
Nutrition Basics
2/12
Tue.
Ch. 8
Reading Labels
Virtual Potluck/Favorite food
2/14
Thur.
Ch. 8
Fast Foods
Nutrition facts
2/19
Tue.
Ch. 8
Go on Scavenger Hunt
Nutrition facts
2/21
Thur.
Ch. 9
Weight Management
Vitabot & Scavenger Hunt Analysis
2/26
Tue.
Ch. 10
Stress Management
10.1, 10.2,
2/21 – 2/26
2/28
Thur.
Ch.10
Stress Management techniques
3/5
Tue.
Ch. 11
Preventing Cardio. Disease
11.1
2/28 – 3/5
3/7
Thur.
Ch. 11
Cardio. Disease
3/12
Tue.
Post Fitness Assessments
A & B due
3/14
Thur.
Review
Fitness Assessment summary due
3/19
Tue.
FINAL EXAM
2:00pm, Cossentine Hall
ALL
DISCUSSION TOPIC
LAB DUE
ONLINE QUIZ
Orientation
2/5-2/7
2/7-2/21
HLSC 120 Lab – Lifetime Fitness
CRN 5506, Section 4
Exercise Laboratory; T/Th, 2:00-2:50, Fitness Center
DRESS: Modest attire appropriate for movement in labs includes exercise shorts (no belt loops, external
zippers, or clothing that will damage the upholstery), sweats, warm-up, gym shoes (no sandals). If you are
not dressed appropriately you will NOT be allowed to exercise and you will have to complete a “make-up”.
COURSE ORGANIZATION: This should be a “fun” experience where you actually get academic credit for
working out and have a good time with friends! The class will consist of cardiovascular, strength &
stretching exercises. You must have and use a workout towel or purchase one for $1 at the Fitness Center
desk. You also must always have your student ID. Lockers are available to check out for the year. You
may wish to bring a water bottle (capped only) or use the drinking fountain as needed. Please re-rack all
free weights used and use safety collars on all free weight bars. The three main components of our
exercise sessions are: aerobic/cardio, strength and flexibility.
AEROBIC ACTIVITY: For the first few weeks a minimum of 15 minutes of aerobic exercise is required using
bicycle, stepper, treadmill, or elliptical machine. A minimum of twenty (20) minutes of cardio is required
by mid-term and on. Heart rates (HR) must be raised to 70 - 80% of maximum heart rates. Take your
heart rate a few minutes into your cardio session to make sure you are within your target heart rate range
(THR). Make the appropriate adjustments based on your THR, eg. If your HR is too low, pick up the
pace… Check your HR mid way through your session and again at the end. Average these two heart rates
and record your THR on your workout card.
STRENGTH TRAINING: Each class you will perform exercises in each of the nine muscle groups. (Shoulders,
Bicep, Triceps, Abdomen, Hamstrings, Quadriceps, Back, Chest, and Calf. You will begin, for the first
few weeks, with at least 6 different muscle groups, 1 set of 8-12 reps of each exercise, maintaining proper
form & technique - always working to failure. The number of exercises increases to 10-12 after the first
few weeks. There are many different principles and procedures and “one size does not fit all”. What
follows is the method that is most effective for our class structure and time limitations.
1. By the second week you will have established the amount of resistance (weight) that you should use for each
exercise. This is identified as a weight you can lift 8-12 times – but NO MORE. In other words, you achieve
acute muscular fatigue (not psychological fatigue). If you can perform the exercise 13 or more times it is time
to add more weight to lift.
2. When you can do 13 or more repetitions of an exercise you should add 5-10% additional resistance (weight) at
your subsequent workout. You will then probably be able to perform only 7 or 8 repetitions. Continue with
this weight until you can again do 13 or more repetitions and then repeat the process. This is known as
“progressive overload.” This procedure is essential if you wish to continue gaining muscular strength.
3. When strength training, be sure to have at least 48 hours of recovery time between each strength workout for
specific muscle groups (i.e. M/W, or T/R). Our lab schedule meets that criterion.
Another training method is to begin with 1 set of 8-12 reps of each exercise. Increase to 2 sets once 12
reps is no longer challenging. Increase the weight when 3 sets of 12 reps is no longer challenging.
Important tip: Exhale on the effort. DO NOT HOLD YOUR BREATH. Also, 48 hours is required to
recuperate from strength training. For this reason, we do not accept 2 workouts on the same day.
The first half of the quarter you will use the strength machines. The name of the machine, muscle being
worked on, and procedure is printed on each machine. If you do not know how to use the machine, ask
the instructor. T-handles are pulled for adjustment, round knobs are unscrewed. Each machine must be set
for you to insure a safe and effective workout.
When we use free weights you will need a spotter for every exercise for safety. You are required to rerack your weights and follow all fitness center etiquette. Failure to comply with the rules will results in
appropriate consequences.
Setting Goals: Each student, once you have found a starting weight that is comfortable for you, should set
goals for each of the lifts that you wish to obtain during the quarter. Make sure the goals are realistic.
FLEXIBILITY: Stretching at the beginning and end of each class is your responsibility; it is part of your grade.
You should stretch at least 5 minutes before and 5 minutes after, 10-12 different stretches, holding each
stretch for 30 seconds.
HLSC 120 Lab: Lifetime Fitness schedule
CRN 5506, Section 4
Exercise Laboratory; T/Th, 2:00-2:50, Fitness Center
WEEK
Jan.
Feb.
Mar.
SESSION
WORKOUT
8
10
Class orientation
Equipment orientation
15
17
Strength / Cardio / Stretch
1 Set (6 different exercises)/ 15 min / 5 min
Fitness Assessments: Strength / Cardio / Flexibility
22
24
Strength / Cardio / Stretch
Strength / Cardio / Stretch
1 Set (6 different exercises) / 15 min / 5 min
1 Set (6 different exercises) / 15 min / 5 min
29
31
Strength / Cardio / Stretch
Strength / Cardio / Stretch
1 Set (6 different exercises) / 15 min / 5 min
1 Set (10-12 different exercises) / 20 min / 5 min
5
7
Strength / Cardio / Stretch
Strength / Cardio / Stretch
1 Set (10-12 different exercises) / 20 min / 5 min
1 Set (10-12 different exercises) / 20 min / 5 min
12
14
Strength / Cardio / Stretch
Strength / Cardio / Stretch
1 Set (10-12 different exercises) / 20 min / 5 min
1 Set (10-12 different exercises) / 20 min / 5 min
19
21
Strength / Cardio / Stretch
Strength / Cardio / Stretch
1 Set (10-12 different exercises) / 20 min / 5 min
1 Set (10-12 different exercises) / 20 min / 5 min
26
28
Strength / Cardio / Stretch
Strength / Cardio / Stretch
1 Set (10-12 different exercises) / 20 min / 5 min
1 Set (10-12 different exercises) / 20 min / 5 min
5
7
Strength / Cardio / Stretch
Strength / Cardio / Stretch
1 Set (10-12 different exercises) / 20 min / 5 min
1 Set (10-12 different exercises) / 20 min / 5 min
12
14
Fitness Assessments: Strength / Cardio / Flexibility
Review
*Cardiovascular exercise is maintained at your target heart range.
*Stretching consists of at least 10 different exercises held for 30 seconds each