STUDENT LEARNING OUTCOMES:

Transcription

1 La Sierra University Department of Health & Exercise Science College of Arts & Science HLSC 120 Lifetime Fitness Spring 2014 Monday/Wednesday Section 1 Lecture 11:00 11:50am; Classroom 1; Lab 12:00 12:50pm Section 3 Lab 1:00 1:50pm; Lecture 2:00-2:50pm Classroom 1 INSTRUCTOR: Catherine Hendon, MS, CSCS chendon@lasierra.edu PHONE: (cell) Call or Text If there is no answer, leave a message. OFFICE HOURS: By Appointment Only TEXT: REQUIRED - Fit & Well Alternate tenth Edition, Fahey, Insel & Roth. McGraw Hill. ISBN COURSE DESCRIPTION: The components of, the necessity for, and the development of physical fitness / wellness. It 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. General Education required class. Students will receive two units of credit for the course. This includes two lecture/discussion sessions and two exercise sessions per week. Each session is 50 minutes. There is a $25 lab fee charged. COURSE OBJECTIVE: The lecturer/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: 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.)

2 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% Lab/Exercise 25% Final Exam 25% Final grades will be determined by A B D the following %: A C D B C F <60 B C QUIZZES: Quizzes will be over each chapter. The format is multiple choice and T/F. Quizzes can NOT be made up. Your lowest quiz score will automatically be dropped. See the calendar for quiz dates. 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. These and ANY other homework assignments are due at the beginning of class and are to be placed in the appropriate folder. LAB ASSESSMENTS: Physical assessment forms will be provided and are designed to identify the student's strengths and weaknesses in the various components of fitness. Physical assessments will include cardiovascular endurance, muscular strength & endurance, flexibility, body composition blood pressure and blood lipid profile. 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.

3 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 two excused labs may be made up for 90% of your points for the day and must be completed on the specific dates for make-up. 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: I do NOT write the final. It is a 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. 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 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 CLASSROOM BEHAVIOR AND STUDENT CODE OF CONDUCT: You are expected to be in class on time and prepared. Also expected is participation through discussion of current topics 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) 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 the Director of the Office of Disability Services at (951) or ability@lasierra.edu. CAMPUS Students are expected to check their campus and Bb regularly for information regarding this course and to stay abreast of news and events at the University. The instructor reserves the right to make modifications to the syllabus as deemed necessary and will provide students as much notice as possible.

4 HLSC 120 Lifetime Fitness Monday / Wednesday 11:00am 12:50pm Day Date Lecture Due / Quiz Homework M 3/31 Orientation; Chapter 1 Read Ch. 1; 1.1; 1.2 W 4/2 Chap1 1.1; 1.2 Read Ch. 2; 2.1; 2.2 Cholesterol Testing 7 th & 8 th M 7 2-hr in Lab/No lecture Quiz; 2.1; 2.2 Read Chapters 3 & 4 W 9 2-hr in Lecture/No Lab M 14 Chapter 3 Quiz W 16 Chapter 3 Due 3.2 Testwell see Blackboard M 21 Chapter 4 Quiz; Testwell due W 23 Chapter 4 Read Chapter 5 M 28 Chapter 5 Quiz W 30 Chapter 5 Read Chapter 6 M 5/5 Chapter 6 Quiz W 7 Chapter 6 Read Chapter 8; Start Vitabot M 12 Chapter 8 Quiz W 14 Chapter 8 Vitabot due M 19 Chapter 8 Read Chapter 9 W 21 Chapter 9 Quiz Read Chapter 10 M 26 Memorial Day NO CLASS W 28 Chapter 10 Quiz Read Chapters 7 & 11 M 6/2 2-hr in Lab W 4 2-hr in Classroom; lecture & review Quiz Study for Final W 11 Final, 2:00 pm, Cossentine Hall Additionally required Papers/Assignments: Testwell Paper/Printout Date Cholesterol Test Day Date Time Make-up Lab Times Make-Up Lab #1 Day Wed Date June 4 Time 10 11am Make-Up Lab #2 Day Thu Date June 5 Time 5 6 pm Make-Up Lab #3 Day Fri Date June 6 Time 11 12pm Make-Up Lab #4 Day Sun Date June 8 Time 5 6 pm Make-Up Lab #5 Day Mon Date June 9 Time 5 6 pm

5 HLSC 120 Lab Lifetime Fitness Catherine Hendon, MS, CSCS - Instructor Laboratory - Fitness Center #1Rule: Proper attire, towel, LSU ID are with you when you enter the Fitness Center. Sign-in to lab everyday pick up your workout card at the same time. NO BACKPACKS in Fitness center. Get a lock/locker from Fitness Center Worker to lock up your clothes and packs/purses (optional). DRESS: Athletic clothing and shoes required; modest attire appropriate for movement in labs includes exercise shorts (no belts,zippers, rivets,or clothing that will damage the upholstery), sweats, warm-up, gym shoes (no sandals, golf shoes). If you are not dressed appropriately you will NOT be allowed to exercise and you will have to complete a make-up. COURSE ORGANIZATION: After lecture, you will go to the fitness center for lab. 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 must also 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 12 minutes of aerobic exercise is required using bicycle, stepper, treadmill, or elliptical machine. The time required will change during the term. Heart rates (HR) must be raised to 70-80% of maximum heart rates. 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 complete 1 set of 8-12 reps of each exercise, maintaining proper form & technique - always working to failure. The number o 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. 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. Week 6, we incorporate 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: You will do dynamic stretches after your warm-up and dynamic/static stretches after workout Rule #2: RESPECT the Fitness Center Workers show your towel and ID before you enter. Rule #3: Equipment Do NOT abuse machines OR drop weights; re-rack weights and strip bars putting plates back on racks after use.

6 HLSC 120 Sign-In Sheet Spring 2014 Student Print Name Legibly

7 HLSC 120 Sign-In Sheet Spring 2014 Student Print Name Legibly