IAI Core: IAI Majors:
HFE 161Section: [Insert]
[Insert other course information (optional): blended, honors]
Credit Hours: 3.00
Lab Hours: 2.00
Lecture Hours:
Semester: [Insert]
Days: [Insert]
Course Begins: [Insert] Course Ends: [Insert]
Times: [Insert] Room: [Insert]
Instructor: [Insert]
2.00
E-mail: [Insert your @mchenry.edu email address or LMS information]
Phone: [Insert]
Office Hours: [Insert]
Office Location: [Insert]
Other Contact Information:
Website (optional): [Insert]
[Insert]
Required Course:
Textbook(s): [Insert]
Supplies (if desired): [Insert]
Course Description:
Personal Fitness addresses fitness and wellness principles in a combination of lecture and activities.
Students come away with a solid foundation for lifelong wellness. As part of the course, each student designs a personal fitness/wellness program.
Section Notes:
[Insert if applicable]
Course Objectives:
Upon completion of this course, the student will be able to:
1.
Define health and wellness.
2.
Identify health and wellness components.
3.
Identify the five steps for accomplishing a health change.
4.
Define physical fitness.
5.
Describe several benefits of regular physical exercise.
6.
Explain several of the hypokinetic diseases linked to inactivity.
7.
Describe the exercise guidelines for a safe and effective physical fitness program.
8.
Explain the FITT principle for designing an exercise program.
9.
Identify the proper clothing and footwear for exercise.
10.
Describe the environmental conditions that affect exercise.
11.
Identify the health related components of fitness such as:
A.
Cardiorespiratory endurance
B.
Flexibility
C.
Strength and muscular endurance
D.
Body composition
12.
Describe the training methods used for developing and maintaining cardiorespiratory endurance.
13.
Identify several possible benefits of strength training.
14.
Compare and contrast methods for improving strength and muscular endurance.
15.
Identify the major factors affecting flexibility.
16.
Describe the three major methods for developing flexibility.
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17.
Define body composition, percent body fat and obesity.
18.
Explain the difference between overweight and overfat.
19.
Describe the health problems of obesity.
20.
Describe the theories of obesity and weight control.
21.
Describe the role of motivation in the success of an exercise program.
22.
Identify the beneficial effects of exercise on the aging process.
23.
Identify the special needs of specific populations such as:
A.
Male/female exercisers
B.
Teenagers/adolescent children
C.
Older adult exercisers
D.
Pregnant women
24.
Identify the seven Skill Fitness Components.
25.
Explain the four aspects of Functional Fitness.
26.
Explain the harmful effects of performance-enhancing drugs.
27.
List the 6 classes of nutrients.
28.
Demonstrate an understanding of nutrition labeling.
29.
Describe the Food Guide Pyramid for healthy eating.
30.
List the U.S. Dietary Guidelines.
31.
Identify and describe the five key strategies for lifetime fat control.
32.
Explain why dieting by itself is not effective in lifetime fat control.
33.
List and define the various eating disorders.
34.
Define stress and stressors.
35.
Describe the three stages of the stress response.
36.
Identify common sources of stressors.
37.
Demonstrate an understanding of healthy coping strategies and relaxation techniques for daily living.
38.
List the risk factors and the prevention strategies for the leading causes of disease such as: 1)
Heart disease, 2) cancer, 3) stroke, 4) chronic obstruction lung disease, 5) accidents and 6) HIV-
AIDS.
39.
Design a personal exercise program.
40.
Recognize the relationship between lifestyle choices and disease.
41.
Describe their appreciation of his/her own personal health and fitness needs.
42.
Express concern for prevention techniques.
43.
Recognize the importance of weight control.
44.
Demonstrate proper exercise techniques on weight.
45.
Demonstrate proper stretching techniques.
46.
Demonstrate his/her fitness level through pre & post testing.
47.
Demonstrate how to measure his/her heart rate and compute the target zone.
48.
Perform a personal nutrition analysis.
Course Outline:
I.
Introduction to Fitness and Wellness
A.
Wellness through Healthy Lifestyles i.
Health & Wellness Components ii.
Health Appraisal iii.
Exercise & Wellness
B.
Managing Health Behaviors i.
Self-Management Behaviors
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ii.
Positive Reinforcement Technologies
II.
Physical Fitness
A.
Components of Physical Fitness i.
Health-related Fitness ii.
Skill-related Fitness iii.
Functional Fitness
B.
Hypokinetic Diseases i.
Cardiovascular ii.
Musculoskeletal Problems iii.
Diabetes
C.
Effective Exercise Strategies i.
Developing an Exercise Program a.
Overload, Specificity, Progressions, Frequency, Intensity, Time and
Type (FITT) b.
Warm-up and Cool Down ii.
Exercise and the Environment a.
Weather, Attitude, Pollution
D.
Health Related Fitness Components i.
Cardiorespiratory Endurance a.
Characteristics b.
Benefits c.
Training Methods ii.
Strength and Muscular Endurance a.
Strategies for Strength Training b.
Strength Muscular Endurance Tests c.
Training Methods iii.
Flexibility a.
Strategies for Development b.
Flexibility Testing c.
Training Methods iv.
Body Composition a.
Body Weight vs. Body Fat b.
Over and Under Fat c.
Theories of Obesity d.
Body Fat Measurement e.
Strategies for Controlling Body Fat
III.
Wellness
A.
Promoting Positive Lifestyle Changes i.
Motivational Techniques ii.
Special Considerations for Exercise a.
Gender b.
Age c.
Pregnancy
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d.
Performance Enhancing Drugs
B.
Healthy Nutrition i.
Nutrients a.
Macronutrients b.
Micronutrients ii.
Food Guide Pyramid iii.
U.S. Dietary Guidelines iv.
Food Labeling
C.
Weight Control i.
Dieting ii.
Lifetime Fat Control Strategies iii.
Eating Disorders a.
Compulsive Overeating b.
Anorexia Nervosa c.
Bulimia d.
Bulimarexia
D.
Stress Management i.
What is Stress? ii.
Stress Response iii.
Common Stressors iv.
Coping Strategies and Relaxation Techniques
E.
Disease and Accident Prevention i.
Heart Disease a.
Risk Factors - Controllable and Uncontrollable b.
Prevention ii.
Cancer a.
Risk Factors - Controllable and Uncontrollable b.
Prevention iii.
Stroke a.
Risk Factors - Controllable and Uncontrollable b.
Prevention iv.
Chronic Obstructive Lung Disease (COLD) a.
Risk Factors b.
Prevention v.
Accidents a.
Risk Factors b.
Prevention vi.
HIV Infection and AIDS a.
Routes of Transmission b.
Prevention
Assignments and Grading Criteria
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[Insert. Must include the value of each project, skill, exam, etc. as it relates to the final grade.]
Policies
Attendance policy: [Insert]
Late work/make-up policy: [Insert]
Weekly Course Schedule
[Insert date of each class meeting, topics to be covered, assignment due dates, testing dates, final exam date, etc. Table format below is optional.]
Dates of
Class
Meetings
Week #1 {Tentative Activity}
Course Schedule
Week #2 {Tentative Activity}
Week #3 {Tentative Activity}
Week #4 {Tentative Activity}
Week #5 {Tentative Activity}
Week #6 {Tentative Activity}
Week #7 {Tentative Activity}
Week #8 {Tentative Activity}
Week #9 {Tentative Activity}
Week #10 {Tentative Activity}
Week #11 {Tentative Activity}
Week #12 {Tentative Activity}
Week #13 {Tentative Activity}
Week #14 {Tentative Activity}
Week #15 {Tentative Activity}
Week #16 {Tentative Activity}
Teaching Schedule
The scheduling of the activities and teaching strategies on this syllabus, but not the objectives or content, may be altered at any time at the discretion of the instructor.
Withdrawals: The last day to drop this course is [Insert date according to Important Class Dates for term https://catalog.mchenry.edu/syllabi/Pages/default.aspx]. Failure to attend class does not constitute official withdrawal. If students are considering a withdrawal, they should consult directly with the instructor and an academic advisor. Students may withdraw from a class through the Registration Office, either in person or by fax: (815) 455-3766. In their request, students should include their name, student ID number, course prefix, number and section, course title, instructor, reason for withdrawing, and their signature. Withdrawal from a course will not be accepted over the telephone.
Academic Support for Special Populations Students
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Students with Disabilities:
It is the policy and practice of McHenry County College to create inclusive learning environments. If you are a student with a disability that qualifies under the American with Disabilities Act – Amended
(ADAA) and require accommodations, please contact the Access and Disability Services office for information on appropriate policies and procedures for receiving accommodations and support.
Disabilities covered by ADAA may include learning, psychiatric, and physical disabilities, or chronic health disorders. Students should contact the Access and Disability Services office if they are not certain whether a medical condition/disability qualifies. To receive accommodations, students must make a formal request and must supply documentation from a qualified professional to support that request.
However, you do not need to have your documentation in hand for our first meeting. Students who believe they qualify must contact the Access and Disability Services office to begin the accommodation process. All discussions remain confidential. The Access and Disability Services office is located in
Room A260 in A Building in the Atrium. To schedule an appointment to speak with the manager, please call (815) 455-8766. Information about disabilities services at MCC can be found at: www.mchenry.edu/access
Additional syllabus information and resources can be found at www.mchenry.edu/syllabusinfo.
STUDENTS ARE RESPONSIBLE FOR KNOWING ALL SYLLABUS INFORMATION.
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