PE 185
Lifetime Wellness
Fall 2003
INSTRUCTOR:
|
|
Instructor Name |
|
Office location |
|
|
|
|
Office
extension |
|
|
|
|
Office hours |
|
|
youremail@domain.edu |
|
Email address |
|
|
www.drwoolard.com/pe185/ |
|
PE 185 Web site |
|
|
|
PE 185 Online
Testing Site |
|
TEXT: |
Hoeger and Hoeger. (2004) Principles and Labs for Fitness and
Wellness, 7th Edition.
|
RECOMMEDNDED EQUIPMENT:
Many of the laboratories require math
calculations therefore it is recommended that you bring a calculator to class with you.
RELATIONSHIP TO UNIVERSITY
This class aids in achieving the University Statement of Purpose by:
|
¨ |
|
Preparing and
aiding students develop skills needed to be good stewards of their bodies; |
|
¨ |
|
Helping
students develop an integrated Christian personality characterized by a wholeness of body,
mind and spirit; |
|
¨ |
|
Transferring
knowledge and values related to fitness and wellness to students; |
|
¨ |
|
Equipping
students with needed skills and insights related to fitness and wellness; |
GENERAL DESCRIPTION:
This course is designed to guide
students in developing a personal fitness program and to understand the basic tenets of health and
wellness that can be carried with the student throughout their life. Lectures are supplemented
with laboratory experiences and a variety of fitness activities. Students are required to
participate in the fitness activities.
PROBLEM-SOLVING EMPHASIS:
Students will learn to design an
exercise and fitness program that is appropriate for their needs and fitness level. The students
will also learn how to alter various lifestyle and behavioral factors to enhance wellness.
SPECIFIC COMPETENCIES:
This course is designed to enable the
student to:
-
Understand the factors affecting one's overall fitness.
-
Demonstrate a commitment to improve one's own fitness level by
engaging in fitness activities outside of class time.
-
Exercise at own target heart rate and/or perceived rating of
exertion during the activity portion of the class.
-
Analyze own personal physical fitness level and develop a personal
physical fitness profile.
-
Analyze current lifestyle and associated behaviors and understand
how various behaviors can influence wellness factors such as obesity, cardiovascular disease and
cancer.
-
Develop skill competence and apply an understanding of the rules,
skills, and strategies of various activities and sports.
REQUIREMENTS AND EXPECTATIONS
Students are expected to come to class prepared to take notes, complete reading assignments, take part in class activities and discussions, and to be involved in physical activity. Shorts or sweats, T-shirt, socks and tennis shoes are required. A student not properly attired for activity or who fails to participate fully in the day's class activity will be marked as absent from class for that day. Please note that missing 15% of the class meetings may result in automatic failure of the class.
|
¨ |
|
Each student is
required to have a physical on file with the infirmary. |
|
¨ |
|
Each student
must complete a medical history form (Lab 1B in the textbook). |
ASSIGNMENTS:
All written work is to be turned in at
the beginning of class. If you are absent, please arrange to have the work turned in for you.
-
Develop an appropriate plan of personal exercise and fitness.
-
Keep a record of regular physical activity.
-
Perform the fitness assessments and compare individual results with
the health-related fitness standards appropriate for age and gender.
-
Turn in laboratory reports as assigned.
-
Using the results of your health-related
fitness assessments and the frequency, intensity, time, and type principles construct a personal
fitness plan that improves or maintains each of the health-related components of physical
fitness
-
For extra credit, write a
EVALUATION:
All tests and assignments will be given a point value. Student grades will be assigned according to the percentage of possible points earned by the end of the semester. See the example below.
|
Assignment |
Points Earned |
Points Possible |
|
Chapter 1 Test |
60 |
65 |
|
Flexibility Lab |
48 |
56 |
|
Lesson/Drill |
90 |
100 |
|
Quiz # 1 |
8 |
10 |
|
Final Exam |
180 |
200 |
|
Totals |
386 |
431 |
|
Grade Calculated |
386 ÷ 431 = 0.895 = 90% |
|
90% = B
Final grades will be assigned using the
7-point scale.
Final Exam:
The final exam
will be a comprehensive online multiple choice examination. Further information concerning the
final exam, including the dates
and Internet address for the final exam will be given in class at a later date.
Laboratories:
The labs must be turned in on the assigned due date: labs later that are 2 days late will not be
accepted.
Record (log, journal, or diary) of
Physical Activity: The physical activity log is simply a record of your physical
activities. Some of you may be exercising regularly and may start recording the activities that
you are currently doing. Otherwise the initial entry in the exercise log should be the first
physical activity and laboratory assignment. Record all fitness activities, including those done
in and out of class time. All activity sessions done during class time should be recorded. Once we
learn about exercise heart rates and RPE (rating of perceived exertion) you might want to consider
keeping a record of that data as well. Performing activities outside class is encouraged! The
exercise log will be counted evaluated as an indicator of participation and will be marked as a
participation grade. The exercise log will be periodically turned into the instructor to review
your participation in exercise outside of class. The exercise log will be turned in for final
assessment on exam day.
Personal Fitness Plan:
Using the
results of your health-related fitness assessments and the frequency, intensity, time, and type
principles construct a personal fitness plan that improves or maintains each of the health-related
components of physical fitness.
Paper on the Effect of Physical Wellness and Mental and Spiritual Wellness:
This paper is for extra credit and must
be typed double-spaced. Include a single title page
with your title, name, date, course name and number, and professor centered on the page.
The text of the paper should be 3 to 5 pages. A
references page should be included for sources that you refer to in your text.
Remember that anything you use from another source is not your own.
Give credit to the source by using a number in parentheses in the text, like (2), which
refers to the item number in the reference page.
Students need to make a copy of the paper for their own needs.
ATTENDANCE:
Students should attend class and be
punctual. Tests and class work may be made-up only if the absence is excused. The instructor
should be notified of absences in advance whenever possible. Nonetheless, it is the student's
responsibility to be up-to-date and to arrange for make-up work.
It is University policy that excessive
absences (15 percent) may result in automatic failure of the course. Students inappropriately
dressed for class activities will be counted as absent for that day.
The location of the activities will be
given in class prior to the activity.
TOPICAL OUTLINE:
-
Course Overview
-
Chapter 1: Principles of Fitness and Wellness
-
Chapter 2: Behavior Modification
-
Chapter 9: Skill Related Fitness
-
Chapter 3: Nutrition
-
Chapter 4: Body Composition Assessment
-
Chapter 5: Principles of Weight Control
-
Chapter 6: Cardiovascular Endurance Assessment
-
Chapter 7: Cardiorespiratory Exercise Prescription
-
Chapter 8: Muscular Strength Assessment and Prescription
-
Chapter 9: Muscular Flexibility
-
Chapter 10: Stress Assessment and Management Techniques
-
Chapter 11: Preventing Cardiovascular Disease
-
Chapter 12: Cancer Risk Management
- Chapter 13: Addictive Behaviors and Wellness
-
Chapter 14: Sexually Transmitted Diseases
- Chapter 15: Lifetime Fitness and Wellness
CLASS PROGRESSION
1.
Wellness Overview Homework
A.
Record (log, journal, or diary) of
physical activity
B.
Extra Credit Report: "How does
physical wellness affect mental and spiritual wellness?"
2.
Read
Chapter 1:
Principles of Fitness and Wellness
3.
Chapter 1 Homework
A.
Lab 1B: Clearance for
Exercise Participation
B.
Lab 1A:
Wellness Lifestyle Questionnaire
4.
Chapter 1 Laboratories - Exercise
clothing required - Watch with second hand
A.
Lab 1C: Resting Heart Rate and Blood
Pressure Assessment
5.
Chapter 1
Test
6.
Read Chapter 2: Behavior
Modification
7.
Chapter 2 Homework
A.
Lab 2A: Behavior Modification
8.
Chapter 2
Test
9.
Read
Chapter 9: Skill Related Fitness
10.
Chapter 9 Laboratories - Exercise
clothing required
A.
Lab 9A: Skill Related Fitness
Assessment
i.
Option: You may use Profile
Plus, the computer software that came with the textbook, to complete the results part of
this lab - however you will also need to submit the interpretation of results part of this lab
11.
Chapter 9
Test
12.
Read Chapter 3: Nutrition
13.
Chapter 3 Homework
A.
Lab 3A: Nutrient Analysis
i.
Perform the analysis for a minimum
of 3 days
ii.
It is recommended that you use the
computer software that came with the textbook
iii.
If you use the software, all you
need to submit is the nutrition analysis printout, you do not need to submit 3A.3
iv.
If you do not use the software, you
need to submit 3A.1 and 3A.2
B.
Lab 3B: Healthy Diet Plan
i.
After you complete Lab 3A, use your
nutrition analysis to complete Lab 3B Healthy Diet Plan, parts II and III (3B.1 on page 94 is not)
14.
Chapter 3
Test
15.
Read Chapter 4: Body Composition
Assessment
16.
Read Chapter 5: Principles Of Weight
Control
17.
Chapter 4 and 5 Laboratories -
Shorts are recommended
A.
Lab 4B: Body Composition and Disease
Risk Assessment
B.
Lab 5A: Estimation of Daily Caloric
Requirement
18.
Chapters 4
and 5 Test
19.
Read Chapter 6: Cardiorespiratory
Endurance
20.
Chapter 6 Homework
A.
Lab 6C: Exercise Readiness
Questionnaire
21.
Chapter 6 Laboratory - Exercise
clothing is not required
A.
Lab 6D: Cardiorespiratory Exercise
Prescription
22.
Chapter 6 Laboratory - Exercise
clothing required - Watch with second hand or stop watch
A.
Lab 6A: Cardiorespiratory Endurance
Assessment
i.
Choose either the 1.5 Mile Run Test
or the 1 Mile Walk and complete the appropriate section - either I or II - that goes with
the test you took
ii.
Complete section VI
23.
Chapter 6
Test
24.
Read Chapter 7: Muscular Strength
and Endurance
25.
Read Chapter 8: Muscular Flexibility
26.
Chapter 8
Test
27.
Chapter 7 and 8 Laboratory -
Exercise clothing required
A.
Lab 7A: Muscular Strength and
Endurance Assessment
i.
Complete I the Hand Grip Strength
Test
ii.
Complete III the Muscular Strength
and Endurance Test
iii.
Complete part IV to finish the lab
B.
Lab 8A: Muscular Flexibility
Assessment
i.
Option: You may use Profile
Plus, the computer software that came with the textbook, to complete the results part of
this lab - however you will also need to submit Part V of this lab
28.
Chapter 7 and 8 Laboratory -
Exercise clothing required
A.
Lab 7B: Strength Training Program
i.
You will select the strength
training program (with or without weights) that will best fit your lifestyle, complete the
appropriate section of the laboratory, and set-up a personalized strength training program
B.
Lab 8C: Flexibility Development and
Low Back Conditioning
i.
The section on Proper Body Mechanics
may be completed as homework and turned in at the next class meeting
29.
Chapters 7
and 8 Test
30.
Assignment: Construct a Personal Fitness Plan
A.
Using the
results of your health-related fitness assessments and the frequency, intensity, time, and type
principles construct a personal fitness plan that improves or maintains each of the health-related
components of physical fitness
31.
Read Chapter 10: Stress Assessment
and Management
32.
Chapter 10 Homework
A.
Lab 10A: Life Experiences Survey and
Type A Personality
i.
Option: You may use Profile
Plus, the computer software that came with the textbook, to complete the results part of
this lab - however you will also need to submit Part IV of this lab
B.
Lab 10B: Stress Vulnerability
Questionnaire
i.
Option: You may use Profile
Plus, the computer software that came with the textbook, to complete the results part of
this lab - however you will also need to submit Part II of this lab
C.
Lab 10D: Self-Assessment Stress
Evaluation - Part III
33.
Read Chapter 11: Preventing
Cardiovascular Disease
34.
Test questions on Chapter 11:
Preventing Cardiovascular Disease will appear on the final exam
35.
Chapter 10 Test
36.
Chapter 11 Homework
A.
Lab 11A: Cardiovascular Risk
i.
Option: You may use Profile
Plus, the computer software that came with the textbook, to complete the results part of
this lab - however you will also need to submit Parts II - IV of this lab
37.
Chapter 11 Test
38.
Read Chapter 12: Cancer Risk
Management
39.
Chapter 12 Homework
A.
Lab 12A: Cancer Prevention and Early
Warning Signs
B.
Lab 12B: Cancer Risk Profile
40.
Chapter 12 Test
41.
Read Chapter 15: Lifetime Fitness
and Wellness
42.
Chapter 15 Homework
A.
Lab 15A: Life Expectancy and
Physiological Age
43.
Chapter 15 Test
44.
Turn in your record (log, journal,
or diary) of physical activity
A.
Assigned at beginning of class
45.
Turn in your Personal Fitness Plan
A.
Assigned at beginning of class
B.
Assigned after Chapter 8 was
completed
46.
Turn in your extra credit report if
desired
47.
Take the Online Final Exam.
A. You will NOT be allowed to access the comprehensive final more than once. That means that you will not be able to print out exam and return to it later to fill in the answers. You will have only one opportunity to take the final exam. Please be sure you have allotted sufficient time to complete the exam before beginning the test.
BIBLIOGRAPHY AND RESOURCES:
Please see the
Bibliography at the end of each chapter and the Web sites listed in the pamphlets that accompanied
the textbook.