Los Angeles Valley College Department of Kinesiology, Health, Dance and Athletics Winter 2017 Syllabus KIN Aerobic Super Circuit

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1 Instructors: Sandra Perry & Mike Santo Sandra Perry: Fitness Center Location: South Gym room #200 Office Hours: Before/After class, in class or by appointment Fitness Center Phone: (818) Sections: 8143 & 8144 ***Fitness Center available times to visit*** Morning Session: Section # 8143, 8144, M-F 8:00-9:55am. Evening Session: Section # 5020, 5021, M-Th 6:30-9:05pm. **Holidays: January 16, 2017 (Monday) Martin Luther King Jr. Day Course Description: In this introductory class the student rotates through a series of weight training and cardiovascular exercises/machines at short, timed intervals for a challenging form of conditioning that develops muscular strength, muscular endurance, and cardiovascular endurance concurrently. Students learn the importance of nutrition for peak performance and injury prevention for improved overall wellness. Exercise physiology concepts will be discussed. Course Objectives: 1. Design, implement and evaluate individualized exercise program based on health history, physical fitness assessments and fitness goals. 2. Students will demonstrate correct form and technique on cardiovascular and weight training machines and decide on the amount of weight to start with for their training program. 3. Apply and recognize the concepts of teamwork, cooperation, communication and respect for each other. 4. Differentiate between aerobic and anaerobic exercise and assess the value of both. 5. Develop perceptual skills and basic motor responses relevant to the activity of aerobic super circuit. 6. Perform, record, and interpret assessment scores of cardiovascular fitness assessment using the step test and resting pulse rate. 7. Determine the student's THR (target heart rate).

2 8. Demonstrate the proper form, alignment, and technique on all cardiovascular equipment in the aerobic super circuit classroom. 9. Demonstrate the proper form, alignment, and technique on all single station weight machines in the aerobic super circuit classroom. 10. Demonstrate the proper form, alignment, and technique on all other exercise equipment in the aerobic super circuit classroom. 11. Demonstrate warm up activities, completion of a super circuit, additional cardiovascular activities, and cool down activities. 12. Demonstrate the role of lifelong fitness in improved quality and quantity of life through the regular participation of physical activity. Course Level Student Leaning Outcome: Upon successful completion of this course, students will be able to Assessment Measurement: Faculty members will demonstrate and evaluate the post step test with the students and instructors will chart the student s increase in their rotation in the circuits. FITNESS CENTER Aerobic Super Circuit Introduction: ORIENTATION WELCOME TO LOS ANGELES VALLEY COLLEGE FITNESS CENTER The Kinesiology Department looks forward to your participation in our program and facility. Since this meeting is part of your orientation to the Fitness Center this semester, it is important that you become familiar with the following information: Here at the Fitness Center our focus is on education the WHY the HOW exercise will benefit you. We will help you to physically, psychologically, intelligently achieve your fitness goals. Our objective is to provide each student with quality instruction and supervision of his/her individualized exercise program. The knowledge you will acquire in the Fitness Center will help you intelligently develop your personal low risk exercise program. Your individualized exercise program is designed to improve and/or maintain the five Health Related Components of Physical Fitness: 1. Cardiovascular Endurance - The ability to take in, deliver, and extract oxygen from physical workout.

3 2. Muscle endurance - The ability of a muscle to sustain repeated contractions. 3. Muscle strength - The maximum amount of force that a muscle can exert in a single contraction. 4. Flexibility - The range of motion about a joint or series of joints. 5. Body Composition - amount of fat in lean body tissue in the body Our primary training method is Aerobic Weight training utilize the sequence of weight lifting machines and stationary bikes organized into an Aerobics Super Circuit. The Aerobics Super Circuit was developed by Dr. Kenneth Cooper M.D. at the Institute institution for aerobic research in Dallas Texas. An Aerobic Super Circuit combines low intensity, high repetition weight training with aerobic activity stations. The program develops all five of the healthrelated fitness composition. It was especially designed to be fast, efficient, effective and fun. COURSE ACTIVITIES: FOUR MAJOR AREAS IN THE CENTER: As you enter the LA Valley fitness center you will see Mats, aerobic machines, stationary, bicycles, and single station weight lifting machines. These are organized into four areas. 1. WARM-UP / COOL-DOWN MATS The mats at the South end of the fitness center are used for warm-up, cool down, flexibility exercise, physical assessments, stability balls, medicine balls, and video viewing programs. The mats at the north end of the fitness center behind the treadmills can be used for jump rope. 2. TWO SUPER CIRCUITS - Circuits Blue and Circuit Red The Blue and Red circuits are organized into two separate circuits. Each circuit has 28 stations to be used in sequence, alternating between weight machines and bikes. Each circuit is 20 minutes. 3. NON CIRCUIT AEROBIC AREA A variety of aerobic machines (stationary bikes, treadmills, rowers and elliptical) are organized around the Fitness Center. They may be used for warm-up, cool down or extra cardio respiratory endurance training. 4. NON CIRCUIT BODY PARTS AREA There are weight resistant machine around the perimeter of the room which allow the student to work individually (out of the red and blue circuit) on specific body parts. The body part area is optional and there is no credit awarded for using the body part machines. There is a 3 minute limit on the use of these body part machines. TYPICAL VISIT Each student is expected to perform a CORE WORKOUT every session. Additional utilization of the facility is at the student s discretion. This CORE WORKOUT is recommended in the fitness center.

4 1. Pre - Workout Activities: 1. Be dressed in your workout clothes before logging into the fitness center computer. 2. Pick up work out cards and login at computer and then start your warm-up minute Warm-Up: 1. Raise body temperature by walking, stair climbing or bike riding for 10 to 15 minutes at low intensity. At the end of warm-up your heart rate should reach your low target heart rate (60%THR) minutes Circuit: 1. Raise intensity of your exercise by working in your target heart rate zone while on the bikes in either the red or blue circuit. Perform one circuit for credit each time you come into the fitness center be sure that instructors on duty signs and date your workout card. You are not limited to only one circuit per visit. You may receive two circuits per day. Back to back or one at two different times minute Extra Workout Session: 1. If you choose, to do extra work out on the cardio equipment, body part machines, jump rope, stability balls, medicine balls and/or use the floor exercise videos this should be a 15 to 20 minute session minute Cool Down: 1. Excellent time to work on flexibility. Remember to stretch statically. (Hold stretch for 20 to 30 seconds.) This part of your workout should be a minimum of 10 to 20 minutes. Bring heart rate 110 bpm or below before leaving the fitness center. 6. The total minutes for this Core Session= 60 minutes 7. Post - Workout Activities: Log- out the computer, Re-file your card, and then dress for the rest of the day. Evaluation Procedures: To receive a letter grade or credit each student in KIN is required to complete the following four areas: 1. Collect number of Final Workout hours recorded on the computer at the end of the semester. (See hours below listed below.) 2. Complete and record scores of their Pre Step Tests on your workout card receive 80 points. 3. Complete and record scores of their Pre Push up test on your workout card receive 80 points. 4. Complete and record scores of their Pre Flexibility test on your workout card receive 70 points. 5. Complete a Muscle identification sheet and receive your top score (See scoring below.)

5 1. Final Workout Hours Recorded on Computer. Last day to put workout hours on the computer is February Friday 3rd. > 20 hours = 500pts hours= 400pts hours= 300pts 8-10 hours= 200pts <7 hours = 0pts Final Total Points for Fitness Center Grades A = 500 points B = 400 points C = 300 points D= 200 F = < 199 points GRADING: If for any reason you are unable to complete or finish the grading requirements, it is your responsibility to drop this class. Failure to do so you will result in an F grade. We do not issue incompletes for this class. This class begins on January 2, 2017 open entry/open exit and ends on February 3, POLICIES AND PROCEDURES Enrollment: Fitness center participant participants must be registered in the fitness center. Everyone must complete the necessary paperwork, physical fitness assessments and receive instruction on the uses of equipment prior to participation in the fitness center. Visitors are not allowed on the exercise floor. New students to the fitness center must enroll and attend the first four days of their scheduled orientation time. Failure to complete your orientation can result in an F grade. The first day the fitness center is open entry/open exit to all students to workout is January 5 th.

6 Class Requirements: ATTIRE: 1.) Appropriate workout attire includes, athletic pants, shorts or sweatpants, and an athletic shirt. You may wear a tank top. Athletic shoes are required example tennis shoes or aerobic shoes. No workout if wearing boots, sandals, street shoes, cleats, flats, toms, dress pants, any type of jeans, any type dress shirt or various types of blouses in the fitness center. 2.) You will not be permitted to work out if you are wearing clothes with midsection exposed, zippers, belts, metal buttons, snaps or rivets,. CELL PHONES: Cell phones are not to be used in the Fitness Center that includes no speaking or texting on the phone. If you violate this policy you will lose the logged in computer workout hours for your class session. The instructor will ask you to leave the fitness center and you will lose your workout hours for this class session. WORKOUT CARD & ID CARD: Students will carry their ID at all times and have their ID visible for the instructor. Workout cards are optional to carry, but recommended until you are comfortable with completing the circuits in the fitness center. When you leave to the restroom you must leave you ID with the instructor on duty. Failure to do so may result in time being deducted from the computer. Note: if you forget your ID, you can sign in the book one time. It is your responsibility to maintaining your ID card for the class. ID card are required every visit. TOWELS: 1.) Be sure to bring a towel from home to your fitness center workout session. No Towel No Workout No Exception No Paper Towels will be allowed! 2.) Use your towel to wipe off your sweat on each machine as you leave it. We do not provide towels for showering. LOCKERS: Women may use the women's locker rooms and showers in the south gym on a daily basis only. Men may use men's lockers and showers in the south gym on a daily basis only. Please bring your own lock and remove your lock at the end of each day. These are Day to Day lockers only. COURTESY POLICIES: There is a 10 minute limit on all non-circuit cardiovascular equipment. To use equipment: 1.) Print your name legibly on the waiting list and you will be called when it is your turn. 2.) When your name is called, enter your start time and cross out your name and time before you begin. 3.) As you leave the cardio equipment, call out the name of the next person who signed. SUPER CIRCUIT: The blue and red machines are for super circuit use only do not attempt to weight train or warm up in the super circuit areas at No time. There is No skipping allowed in the circuits.

7 PARTICIPATION RECORDS: Log/in and log/out on the computer or you will not get credit for a session. The minimum time for a session is 20 minutes the maximum time awarded for section session is 90 minutes. You can only log in and log out on the computer two times a day. Your second session must be three hours after your first log out. If you forget to log/in or log/out properly you will be awarded 1 minute. GRADING: If for any reason you are unable to complete or finish the grading requirements, it is your responsibility to drop this class. Failure to drop, it will result in an F grade. We do not issue incompletes for this class. MANDATORY: All students must have and where their student ID cards. Your ID cards MUST to be visible at all times so the instructors can see your information clearly while participating in the fitness center. CLASS BEHAVIOR/DISRUPTIONS: All students should have the same opportunity to learn and participate. Throughout this course you will be encouraged to be friendly, courteous, respectful and have a positive attitude. LAVC Policy: Section THREATENING/BEHAVIOR: A direct or implied expression of intent to inflict physical or mental/emotional harm and/or actions (such as stocking) which a reasonable person would perceive as a threat to personal safety or property. Threats may include verbal statements, written statements, telephone threats or physical threats. There will be NO TOLERANCE for this behavior or any disrespectful, arguing behavior towards other students, this subject or instructor. Instructor reserves the right to dismiss that student from the classroom at anytime. ***Classroom disruptions consist of the following: Disruptions from use of cell phones Not following the correct direction in the circuits Not participating in the class workout Behavior in any manner that is considered disruptive in the instructor s estimation. *NOTE*: Should a student disrupt the class, the instructor reserve the right to dismiss that student from the class. The student will be required to schedule an appointment with the instructor to resolve poor conduct before returning to the next class. Financial Aid is available! Call (818) Go to the Financial Aid Office in the new Student Services Center, first floor. For more info:

8 Statement for Access: If you are a student with a disability requiring classroom accommodations, and have not contacted SSD, do so in a timely manner. SSD is located in the Student Services Annex, Room 175 or call SSD counselor. If SSD has already sent the memo to instructor confirming accommodations required by student for this class, please meet with me to discuss arrangements. Statement for Plagiarism and Student Conduct: Plagiarism is the use of others words and/or ideas without clearly acknowledging their source. When you incorporate those words and ideas into your own work, you must give credit where credit is due. Plagiarism, intentional or unintentional, considered academic dishonesty and is not tolerated. Anyone found to be plagiarizing or cheating on assignments (e.g. copying or giving answers, using crib sheets, etc.) will (1) receive a zero (fail) on the assignment, and (2) be referred to the Vice President of Student Services for further disciplinary action, following due process. For further information on plagiarism, go to the Writing Center website( and refer to the STANDARDS OF STUDENT CONDUCT AND DISCIPLINARY ACTION in the current Schedule of Classes and Catalog. Need free money for school: The Los Angeles foundation foundation office offer scholarships (free money -this is not a loan) to students beginning in mid-january until the deadline to apply sometimes in mid-march. The foundation scholarship application is available at the foundation office in Bungalow three next to our swimming pool. For more information call or visit STUDENT RESOURSES: Heath Center: Located in the North Gym: 1(818) Library: 1(818) Learning Center: 1(818) Writing Center: Humanities 100&102 Book Store: N/W end of (CC) M-Th 7:30-7:00pm, Fri 7:30 1:00 pm. Contact: Mary 1(818) Admission & Records: 1(818) (SSC) 1 st floor International Students Office: 1(818) (SSC) 1 st floor Financial Aid Office: 1(818) (SSC) 1 st floor EOPS/CARE: 1(818) (SSC) 2 nd floor Counseling Department: 1(818) (SSA) Business office: 1(818) Bungalow east of Cafeteria Trio: 1(818) (SSC) 2 nd floor

9 Sheriff Department: 1(818)