COLLEGE OF HEALTH SCIENCES Department of Kinesiology Sport and Recreation Office

Transcription

1 COLLEGE OF HEALTH SCIENCES Department of Kinesiology Sport and Recreation Office Fall 2013 Course Number, Title, and Credit Hours: Spt & Rec 110, Physical Conditioning, 1 credit Special Course fee: None Location: PAV 249 (Klotsche Center & Pavilion) Section Number, Day/Time: Lec 301 MW 8:00 am-8:50 am (9/3/13-12/12/13) Lec 303 MW 9:00 am-9:50 am (9/3/13-12/12/13) Lec 305 TR 8:00 am-8:50 am (9/3/13-12/12/13) Lec 307 TR 9:00 am-9:50 am (9/3/13-12/12/13) Instructor: Nicole Brandner and/or Phone Number: brandnen@uwm.edu Additional Contact: If you are unable to reach the instructor, contact the Sport & Rec Office at or chs-outreach@uwm.edu Description of course objectives: Designed to provide physical exercise and give students the opportunity to learn to participate in physical activity more skillfully, productively, and safely. The purpose of this course is to provide each student with the opportunity to become more skilled in the design of a personal fitness program, to gain endurance, strength and flexibility and to provide a regular cardiovascular workout. 1. Identify and understand the components of health related physical fitness. 2. Understand and demonstrate the principles of exercise training to improve physical fitness. 3. Show improvement in fitness as evidence by pre and post fitness testing results. Pre-requisite(s): None. This is an introductory course. If you think you have an advanced skill, immediately see the instructor. On discretion of the instructor, a student may be dropped from the course because the content is not appropriate. Entrance to Klotsche/Pavilion (if applicable): Students must have their student ID card or set up a free hand reader and pin number to enter the pavilion. Attendance requirements: Three absences will be allowed throughout the semester. No makeup classes or extra credit will be allowed. Attendance will be taken at the

2 beginning of class; students arriving to class after this time will receive half credit for the day. Excused absences will follow the University s policies. Students who fail to have their Student ID card or pin/hand reader set up will not be allowed to enter the Pavilion, therefore will result in an unexcused absence. Any student who does not participate in classes cannot expect to satisfactorily complete course objectives and therefore should consider dropping the course. Class attire and food/beverage policy: Students are required to wear appropriate workout clothes to every class. Example: t-shirt, athletic shorts or pants, and gym shoes. No cut offs, open toe shoes, or inappropriate language, symbols, or logos are allowed in class, etc. and will result in a lower participation grade for the day. For any questions, please see the instructor. It is strongly recommended that students do not eat two hours prior to attending class. It is a requirement that students bring water to class, any other beverage (such as Gatorade, Poweraid, etc) is not allowed in the gym or the weight room. For the Yoga session, students are encouraged to bring their own yoga mat as there will not be one provided. Grading Policies: Participation: 75% Workout logs: 25% Assignment Percentage Points Breakdown of points/assignment Due Participation 75% 240 points 10points/class attended Subtract 2 points if 5 minutes late Subtract 5 points if 10 minutes late FITT LOG Draft 1 10% 32 points 10 pts: Cardio Log with 3 documented workouts 12 pts: Resistance Log with 2 documented workouts 10 pts: Pre Test information FITT LOG FINAL 15% 48 points 12pts: Cardio Log with 15 documented workouts (variety) 12 pts: Resistance Log with 2 DIFFERENT documented workouts than the draft 12 pts: Pre/Post Test log 12 pts: 2 group exercise classes Total 100% 320 points Homework Assignments: F.I.T.T. (Frequency, Intensity, Time, Type) log: This log can be found on D2L and should be placed in a binder or folder along with syllabus and brought to every class. The F.I.T.T. log will be used to document student s exercise progress and notes about several exercises that will be taught during the semester. The instructor will check these logs on the second class of each week and students will turn them in at the end of the semester. One workout plan: will be turned in on Session 8 to assess student s comprehension of a resistance workout.

3 Group Exercise Classes: As a means of exploring options for exercise and fitness, students will be responsible for attending TWO group exercise classes outside of class. UW- Milwaukee offers several of these free classes (find online or in the Pavilion), but not limited to only these. Students will print off the Group Exercise Card on D2L to fill out and have signed by each group exercise instructor. Grading Scale: A A B B B C C C D D D F Less than 60 Schedule: Week 1: Session 1: Introduction: Go over syllabus, materials for class, benefits of exercise, discussion of individual workouts/logs Session 2: Pre-Test: 1-mile run/walk, sit-up test, push-up test Week 2: Session 3 Fitness Topic: Components of Fitness, walk through weight room, start setting up personal program Session 4 Fitness Topic: Dynamic Warm-up, examples of programs Week 3: Session 5 Fitness Topic: Aerobic Cardiovascular Conditioning/Exercise Intensity Session 6 : Fitness Topic: Anaerobic Cardiovascular Conditioning (Intervals) Week 4: Session 7 Fitness Topic: Cool Down and Stretching Session 8): Fitness Topic: Re-visit workout logs, discuss good form, weight room, FITT Log #1 DUE Week 5: Session 9 Test Day: 1 mile run, sit-ups, push-ups Session 10 Fitness Topic: Body as the Machine (body weight exercises) Week 6: Session 11 Fitness Topic: Core and Stability Training

4 Session 12 Fitness Topic: Resistance Band Training Week 7: Session 13 Fitness Topic: Nutrition- weight room tour/ lessons Session 14 Fitness Topic: Medicine Ball Training Week 8: Session 15 Fitness Topic: Bosu ball Training Session 16 : Fitness Topic: Plyometrics Week 9: Session 17: Benefits of Group Exercise Session 18: Students choice workout Week 10: Session 19: Fitness Topic: Stability ball exercises Session 20: Fitness Topic: Power Lifts and Kettle Bell Exercises Week 11: Session 21: Testing Day: 1 mile walk/run, pushups, sit ups Session 22: Fitness Topic: Circuit Training Week 12: Session 23: Fitness Topic: Balance Training Session 24: Fitness Topic: Energy Expenditure Week 13: Session 25: Fitness Topic: Speed and Agility Training Session 26: Fitness Topic: No Class - Thanksgiving Week 14: Session 27: Fitness Topic: Tabata Training Session 28: Fitness Topic: Fitness and Games- making fitness fun Week 15: Session 29: Fitness Topic: Maintaining your workouts after this class Students choice of activity Final Post test(1 mile run, sit ups, push ups) Session 30: Evaluations of Class, Turn in F.I.T.T. log journals- students choice of activity The above schedule may change due to time constraints. D2L is a main source of communication for schedule changes, grades, and handouts. Immediate communication (room change, etc) will be done through UW Milwaukee . Guidelines for wireless and electronic devices in the classroom: The guidelines are on the College of Health Sciences website under the student tab, the third link from the bottom. ss.cfm

5 Definition of a credit hour: This is a 1 credit course. Students are expected to invest approximately 3 + hours per week in class activities. This includes class participation, lectures and outside assignments. University Policies 1. Students with disabilities. If you will need accommodations to meet any of the requirements of this course please contact me as soon as possible. Verification of disability, class standards, the policy on the use of alternate materials and test accommodations can be found at the following: 2. Religious observances. Policies regarding accommodations for absences due to religious observance are found at the following: 3. Students called to active military duty. Accommodations for absences due to call-up of reserves to active military duty should be noted Incompletes. The conditions for awarding an incomplete to graduate and undergraduate students can be found at the following: 5. Discriminatory conduct (such as sexual harassment). Definitions of discrimination, harassment, abuse of power, and the reporting requirements of discriminatory conduct are found at the following: 6. Academic misconduct. Policies for addressing students cheating on exams or plagiarism can be found at the following: and 7. Class misconduct: Disruption of class, harassment, and any behavior considered hazardous to others may be cause for dismissal from class. 8. Complaint procedures. Students may direct complaints to the head of the academic unit or department in which the complaint occurs. If the complaint allegedly violates a specific university policy, it may be directed to the head of the department or academic unit in which the complaint occurred or to the appropriate university office responsible for enforcing the policy Grade appeal procedures. Procedures for student grade appeal appear at the following:

6 10. Final examination policy. Policies regarding final examinations can be found at the following: Firearms and dangerous weapons policy. Policy regarding firearms and dangerous weapons can be found at the following: Assumption of Risk: Students are notified that this course/activity has inherent hazards, exposures, and risks, some known and some unanticipated, which could result in harm, injury (physical or mental), illness, diseases, death or damages to the student, the student s property or to other third parties or their property. By enrolling in and continuing to participate in this course/activity, students are voluntarily agreeing to assume all of the inherent hazards, exposures, and risks associated with this course. Students must accept full responsibility for their own health and well-being by participating in this activity. Students must also accept full responsibility for third parties whose health and well-being are affected by the students participation in this course/activity. Students are also notified that UWM does not provide any accident or health insurance to cover participation in the course/activity, and that students are responsible to provide their own such insurance. Students will be required to sign a separate Assumption of Risk, Waiver, and Release form for this course/activity.