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| 1. Description - |
| The course is designed to increase muscle strength, endurance and cardiovascular fitness through self paced program of use on cardio, strength and fitness machines.
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| Prerequisite: None
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| Co-requisite: None
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| Advisory: This course is included in the Strength Development Family of activity courses.
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| 2. Course Objectives - |
| The student will be able to:
- Assess and monitor individual fitness levels
- Identify and explain how the components of physical fitness contribute to lifelong wellness
- Develop goals: use goals and assessment to design a personalized fitness program..
- Understand the purpose and safe use of selectorized machines
- Understand the benefits of exercise.
- Understand risk factors of improper use of selectorized machines.
- Design and practice cardio conditioning program
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| 3. Special Facilities and/or Equipment - |
| Tennis shoes and work-out clothes are recommended.
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| 4. Course Content (Body of knowledge) - |
| - Components of fitness
- Body composition
- Cardiovascular endurance
- Flexibility
- Muscular endurance
- Strength
- Principles of fitness
- Frequency
- Intensity
- Time
- Overload
- Progression
- Specificity
- Adaptation
- Recovery
- Warm-up
- Cool down
- Development of personalized fitness program
- Medical readiness
- Identify personal physical fitness needs
- Goal setting
- Select activities
- Exercise records
- Reevaluate and modify
- Prevention and care of common fitness injuries
- common causes of injuries
- R.I.C.E.
- Common injuries---symptoms and treatments
- Muscle soreness
- Benefits of exercise
- Exercise effects
- Hypo kinetic disease
- Aging
- Hypo kinetic conditions
- Body composition and weight control
- Body fat assessment
- What causes obesity?
- Weight control
- Myths and misconceptions
- Guidelines for proper weight reduction
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| 5. Repeatability - Moved to header area. |
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| 6. Methods of Evaluation - |
| - Direct instructor observation of student's exercise program
- Student participation in a minimum of twenty hours
- Written workout plan
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| 7. Representative Text(s) - |
| Blahnik, Jay. Full-Body Flexibility. 2nd Edition. Champaign,IL: Human Kinetics. 2010.
Price, Rob. Weight training for Runners. Chicago, IL: Price World Publishing, 2012.
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| 8. Disciplines - |
| Physical Education
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| 9. Method of Instruction - |
| Group presentation on the proper use of weight training machines.
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| 10. Lab Content - |
| course outlines, handouts, special assignments from instructor. Green sheets
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| 11. Honors Description - No longer used. Integrated into main description section. |
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| 12. Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
| Optional reading and writing assignments
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| 13. Need/Justification - |
| This course meet the Foothill GE Requirements for Area VII, Lifelong Learning.
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