North Seattle College Physical Education Department Course Title: Fitness Fusion Instructor: Trish Root Course Number: PEC 182 Phone: (206) 934-4593 Time: MW 3:30-4:45 p.m. Office Hours: MTW 11am-12pm Credits: 2.0 Email: trish.root@seattlecolleges.edu Course Description Challenge, transform and define in 11 weeks with this three-component workout: This class incorporates a three-component conditioning plan to challenge and improve power, aerobic stamina, muscular strength and endurance, as well as flexibility. The three components include: Turbo (kickboxing, running, interval training, stair climbing, etc.), Pump (body weight training, sculpting, core training, barre, circuits etc.), and Power (boot camp, Tabata, burpees, mountain climbers, etc.). While there will be course material explained/discussed in class, other content will need to be covered by students outside of class time by reading the online course materials. The course syllabus, as well as the required reading list, can be found at the below website: http://trishroot.weebly.com/pec182.html Course Objectives and Outcomes By the end of the class the student will: 1) Participate in fitness testing, achieving scores of no less than 60% on any one test. 2) Obtain at least 60% on both the midterm and final examinations, as scheduled in class. 3) Take his/her pulse in order to determine his/her individual target heart rate zone during an aerobic class session. (Exception: if heart rate is medically controlled, student may need to use Rate of Perceived Exertion scale to assess workout intensity) 4) Improve musculoskeletal fitness, as evidenced through fitness testing and through progressive workouts. 5) Improve cardiorespiratory fitness level, as evidenced through fitness testing and through progressive workouts. 6) Improve agility, as evidenced through fitness testing and through progressive workouts. 7) Use all exercises in a safe and productive manner during each class session, and be able to modify any exercise causing discomfort or pain. North Seattle Community College Essential Learning Outcomes North Seattle Community College serves a diverse student population with a wide variety of educational backgrounds and goals. This Fitness Fusion class fosters and promotes the following NSCC Essential Learning Outcomes: Knowledge Personal and Social Responsibility, including lifelong learning and personal well-being
Student Responsibilities 1) Each student is to wear proper shoes, i.e. cross training shoes, running shoes, or other appropriate footwear to absorb shock from the impact inherent in aerobic and agility exercise, as well as provide proper cushioning for resistance exercise. NOTE: if chosen shoes mar the wood flooring surface, the student will be asked to find other athletic shoes to wear in class. 2) Shorts, t-shirts, sweat pants, dance pants, leggings, etc. are appropriate attire for this class. In order to optimize the workout and minimize injury, clothing should not impede movement in class. Any student without proper attire/shoes will not be able to participate and HENCE LOSE PARTICIPATION POINTS FOR THAT CLASS PERIOD. NO EXCEPTIONS. 3) Each student is to arrive at class on time and prepared to work out. If the student is late, he/she needs to inform instructor at the end of class. Students who arrive late will lose participation points. Students who leave early will lose participation points. 4) Each student needs to be aware of his/her own target heart rate zone so aerobic work can be modified when the individual is working too hard/not hard enough. 5) Each student needs to be aware of discomfort or pain. In such circumstances, the student should notify the instructor and either modify or eliminate the exercise. Students should inform their physicians before starting any new exercise program. 6) If a student needs any course adaptations or accommodation due to disability, if emergency medication information needs to be shared with the instructor, or if the student needs to make special arrangements in case of building evacuation, the student will make an appointment with the instructor as soon as possible. 7) Each student is expected to follow the NSCC student conduct code. 8) Each student is responsible for his /her own learning experience during the quarter. Any student with grade questions should make an appointment with the instructor well before the end of the quarter. 9) ALL students MUST bring their school identification cards with them to each class. Any student without his/her school identification card will be declined access to the Wellness Center. If students have any questions about this policy, they should speak with or call Carrie Napoli, Wellness Center Manager, at (206) 934-4591. Required Text There is no textbook, but required course reading is available online at: http://trishroot.weebly.com/pec182-reading.html Evaluation Participation Midterm Final exam Heart rate worksheet Fitness Testing Improvement Points 75 points 25 points 25 points 5 points 75 points 25 points 230 points
Participation Participation refers to a student s activity during class. Attendance is necessary for active participation to occur. IRREGULAR ATTENDANCE AND FREQUENT TARDINESS WILL RESULT IN A LOW PARTICIPATION GRADE. Attendance Students are expected to attend all class sessions. For every absence, the student will receive 10 points off his/her point total. For example, four absences would subtract 40 points from the 230-point total. NOTE: Although only 75 participation points can be earned, a student with many absences can lose more than 75 points. For example, a student with eight (8) absences will lose 80 points from lack of participation. If that same student were to score 100% of the remaining points possible in the class, 150 points would be earned, which equals 65% or grade of 1.0 for the course. Three latenesses equal one absence. Any student arriving late must check in with the instructor at the end of the class to change the recorded absence to a late. If the student does not check in with the instructor, he/she risks counting the lateness as an absence. The purpose for this grading component is to provide incentive for students to participate fully, and subsequently obtain optimal benefits from the course. Students are responsible for all that transpires in class, whether in attendance or not. Students will be allowed to make up three (3) missed days of participation by attending any of the 50- minute drop-in classes available at the Wellness Center. Documentation for make-ups is required, as explained in class. Students may take Physical Education classes on a pass/no credit basis. In this case, a student must accumulate 64% of the possible class points to obtain a grade of S. An S grade in Fitness Fusion would result in two credits, but no numerical grade to impact a student s GPA. A student interested in taking the class as pass/no credit needs to inform the instructor of this preference. A student may also audit a class, which means he/she can participate in class without having to worry about credit or grade. A student interested in auditing a class must officially register into the class as audit. The last day to drop a course or to change to audit status is Friday, November 20. Examinations Midterm - Take-home exam will be distributed on Wednesday, October 28, and due Monday, November 2 Final Exam - The take-home test will be distributed on Wednesday, December 9, and due Monday, December 14** **The final exam is cumulative Target Heart Rate Assignment In order for a student to accurately gauge his/her workout intensity, he/she will need to calculate a target heart rate. The 5-point written heart rate activity will demonstrate that students can accomplish this objective. The due date for this two-page assignment, located in the class reading materials, will be Wednesday, October 14. Fitness Testing Students will be tested on cardiorespiratory fitness, selecting a 12-minute run or a one-mile walk. Students will also be tested for abdominal, upper body, and lower body muscular strength and endurance through an abdominal crunch test, a push-up test, and a wall sit test, respectively. Flexibility of the hamstrings and lower back will also be assessed through the sit-and-reach test. Agility will be assessed
by a burpee test. Students will be graded on the best three performances of the six tests. Norms and scores for these tests are located among online reading materials. Improvement This 25-point score will be based upon a student s performance in fitness testing sessions between the beginning and end of the quarter, based on the five of six best performances. Improvement, even a little, in all five performances, renders full Improvement points. Please communicate any questions or concerns about course policies to the instructor. Fitness Fusion Reading Assignments Week Number Reading Topics 1 Components of a Workout ACSM Issues New Recommendations on Quantity and Quality of Exercise (ACSM) 2 Static, Ballistic and Dynamic Stretching Components of Fitness Should Athletes Stretch Before Exercise? 3 Safety When Stretching and Strengthening R.I.C.E. Basic Injury Treatment 4 Principles of Overload, Specificity and Progression Muscle Diagram Front of Body Muscle Diagram Rear of Body Muscle Groups and Corresponding Exercises 5 Muscle Contraction Resistance Training for Health and Fitness (ACSM) 6 Target Heart Rate Worksheet (two pages) Target Heart Rate Formula Review Sheet Strength and Conditioning Programs: Answers from the Experts 7 High Intensity Interval Training Nutrition and Food Pyramids Improving Your Nutrition in Four Simple Steps (Hinton, Pamela S., Phd, via ACSM) The Body s Fuels 8 Protein Intake for Optimal Muscle Maintenance (ACSM) Whey Protein vs Casein Protein and Optimal Recovery (NSCA) 9 Exercise Gives the Brain a Workout, Too (CBSNews, four-minute video Tabata: The Definition of Tabata Training (Paige Waehner, via About.com) 10 Selecting and Effectively Using Hydration for Fitness (ACSM) Finding Your Motivation for Exercise (ACSM) 11 How to Set and Reach SMART Goals (Melinda Hershey, Sparkpeople)
Disability Services: https://northseattle.edu/disability-services Counseking Services: https://northseattle.edu/counseling Links to North Seattle College Student Services E-Learning Student Support: http://www.virtualcollege.org/resource/help_desk/help_index.htm Advising: https://northseattle.edu/advising Online Registration Tools: https://northseattle.edu/online-services/online-registration-tools Tutoring in writing, mathematics, accounting, biology, chemistry, world languages: https://northseattle.edu/tutoring Women s Center: https://northseattle.edu/womens-center Safety & Security: https://northseattle.edu/safety
GRADING SCHEDULE At North Seattle Community College, the numerical grading system is used. Students who complete Aerobics will earn a grade of between 0.0 and 4.0. Students may also audit the course (no credit, no grade) or enroll for a pass/fail grade (two credits, no numerical grade; students must earn 60% or more of points for the passing grade of S ). Decimal Grade Letter Grade Percent 4.0 A 96-100 3.9 A 94-95 3.8 A- 93 3.7 A- 92 3.6 A- 91 3.5 A- 90 3.4 B+ 89 3.3 B+ 88 3.2 B+ 87 3.1 B 86 3.0 B 85 2.9 B 84 2.8 B- 83 2.7 B- 82 2.6 B- 81 2.5 B- 80 2.4 C+ 79 2.3 C+ 78 2.2 C+ 77 2.1 C 76 2.0 C 75 1.9 C 74 1.8 C- 73 1.7 C- 72 1.6 C- 71 1.5 C- 70 1.4 D+ 69 1.3 D+ 68 1.2 D+ 67 1.1 D 66 1.0 D 64-65 0 D-/F 0-63