PE 137 - Weight Training and Aerobics  (Formerly PE 127)

COURSE SYLLABUS

Main Course Objective : To provide the student with the knowledge to develop and execute a physical fitness program that will enhance individual fitness levels, health and body proportions.

Specific Objectives : At the end of the quarter the student will know and understand:
1. The several methods of physical fitness (i.e., CV training, interval weight, circuit training, and cross training.)
2. The relationship of diet and exercise to weight control.
3. The importance of cardiovascular conditioning.
4. The student will be able to develop her/his own fitness program that is tailored to her/his particular needs.

Course Content : See course schedule.

Requirements :
Dress - gym shorts, socks, t-shirt or blouse, tennis shoes.
Participation and attendance mandatory - excessive absences will affect grade. No distinction will be made between excused or unexcused absences. Absences cannot be made up.
Attendance points 200

Testing: There will be a written final given on the last day of class. Students must attend the final class time to take the test. The final will not be given early nor may it be taken after the last day of class. Total points: 100

Grading * - There are 520 total possible points for this class.

Final Grade

*NOTE : A Grade Equivalency Table will be available upon request. Students have the option of a numerical grade or P/0.0. Students must select and complete paper work for this option prior to 10th class session.


Extra Credit: Students may choose to do one writing assignment for up to 50 points extra credit. See options attached. Extra credit is due on the last class day of the fourth week ___________________________________ before the end of class or it will not be accepted late.
Text :
Prentice, William E. Get Fit Stay Fit . McGraw-Hill Publishing. Second Edition. 2001


COURSE SCHEDULE

SESSIONS TOPIC
1 Introduction: Goal Setting, How to Design a Strength Program
2 Lecture: How to Design a Cardiovascular Program and Aerobic Equipment Use, Warm-up
3 Resistance Equipment Use and Safety and Set Up programs
4 Aerobic Activity and Strength and 1-1/2 Mile Run

1. 19 Aerobic Activity and Strength Training
   20 1-1/2 mile run, all class work due __________________________________
   
   

REQUIRED COURSE WORK
(All students must complete one)

Personal Strength Program and Lifting Record: This assignment is one option for the required writing assignment and is worth 100 points.
Develop a strength training program using an aerobic circuit style** of lifting. Using the aerobic circuit style of lifting, you will lift all ten exercise in your program 3 sets of 10 repetitions one class session each week of class. The written portion of the assignment must include the following:

1. Goals: One page double spaced, type written paper listing your goals for your strength program. Include both long and short term goals, any limitation that may affect your lifting, specific goals for the next 4 weeks. Use the labs in your textbook to help assess your needs. Your goal paper will be evaluated for completeness, grammar and spelling.
   
2. Muscle groups: List all the muscle groups to be worked using this program.
   
3. Exercise: Your program must include 10 exercises. All exercises must be resistance exercises and be correlated with your muscle groups. If you want to do two exercises for the same muscle group list the muscle group twice. You must lift the same ten (10) exercises all quarter. Changes to the program must be approved by the instructor.
   

Numbers 1, 2 and 3 of this assignment are due by the end of class on the fifth class meeting:
Due : ____________________________________ 50 points possible.

1. Record Sheet: You must set up and maintain a lifting record throughout the quarter. (Sample sheets are attached.) Your record sheets will be collected on the last activity day of the quarter. All record sheets are due_______________________________. No record sheets will be accepted late. 50 points possible.
   
   

Your record sheet will be evaluated for and must include the following:

1. Muscles groups and exercise list together in the order of execution.
   
2. Starting and goal weights.
3. Date: Each class session should be shown on your record sheet and should be reflective of your class attendance.
4. Set and repetitions: Record all sets and repetitions.
5. Progress towards your goals.
   
   
6. Final Critique: Before you turn in your record sheets at the end of the quarter, write a 1 page double spaced typed written paper critiquing your progress. Your critique should include but is not limited to the following: Your progress towards your goals. Did you make progress? If not, why not, if and where did you expect to be after 10 class sessions. If yes, why, how much and how does it make you feel? How will your goals change for the next 5 weeks of lifting?
   
   
   
   

Aerobic Fitness Program: This assignment is a second option for the required writing assignment and is worth 100 points.

Develop an aerobic fitness program to fit your needs and limitations. The plan must developed for at least 5 weeks or more and include all seven days of the week. Keep in mind you will be given thirty (30) minutes, a least one day each week to do your workout in class . While planning your program keep in mind the equipment available in room 3007, credit will not be given for work outs done outside this required class time. (In other words it is not appropriate to plan a run at Green Lake for your workout on these class days.) Your program must include the following:

1. Goals: One page double spaced, type written paper listing your goals for your strength program. Include both long and short term goals, any limitation that may affect your lifting, specific goals for the next 4 weeks. Your goal paper will be evaluated for completeness, grammar and spelling.
   
2. Provide a detailed written plan for workouts inside and outside class time, include the type of activity, the time, distance, and speed.
   
3. Provide a complete and detailed warm-up and cool-down program that is appropriate for your program.
   

Numbers 1, 2, and 3 above will be due at the end of class on the fifth day of class. Due___________________________________ 50 points possible.

1. Record Sheet: You must set up and maintain a workout record throughout the class. Your record sheet should be a format that works best with your program design . Your record sheets will be collected on the last activity day of the quarter. All record sheets are due_______________________________. No record sheets will be accepted late.
   50 points possible
   
   

Your record sheet will be evaluated for and must include the following:

1. Progression on the activity as related to FIT.
   
2. Starting and goal activity, time, and distance,
   
3. Date: Workout session should be shown on your record sheet and should be reflective of your class attendance.
   
4. Completeness of your records of the actual workout. The record sheet must include the daily goal and you actual workout. Please record heart rate, total time of workout, distance, speed, etc.
5. Progress towards your goals.
   
6. Final Critique: Before you turn in your record sheets at the end of the quarter write a 1 page double spaced typed written paper critiquing your progress. Your critique should include but is not limited to the following: Your progress towards your goals. Did you make progress? If not, why not, if and where did you expect to be after 10 weeks of class If yes, why, how much and how does it make you feel? How will your goals change for the next 10 weeks of workout?
   
   
   
   

Point values assigned in class work:

Physical Education Writing Assignment Specifics

1. Each student must complete at least one (1) of the writing assignment options presented in class. A second paper may be completed for extra credit.

2. Papers must be at least 3 FULL PAGES with top, bottom and side margins of no more than .75 inches. A title page should be used and include your name, class, class time, option and title of your paper. The paper is to be double spaced, typed, using print no larger than you see on this page.

3. Your paper is to be written in your own words. Use no more than two quotes and do not paraphrase. You may write your paper from a creative perspective, or in the traditional research paper format. You must use proper footnotes and work sited format, and provide a bibliography. Refer to MLA Handbook for Writers of Research Papers for a guide in writing your paper.

4. A bibliography must be included for credit. If you use the Internet as a resource you must provide a printed copy of the article and the URL address. Failure to provide a bibliography will result in a "0" score on the assignment with no opportunity to complete the assignment after the due date.

5. Incidence of plagiarism will result in a "0" score on the assignment with no opportunity to redo the assignment. Webster's' New World Dictionary defines plagiarizing as "to take ideas, writings etc. from another and offer them as your own work."

6. Incidence of cheating on any test or written work will result in a "0" score on that test or assignment.

7. Papers must be turned in on time to receive full credit. On time means on the assigned date before the end of your scheduled class time.

PE 127/227 Extra Credit Options
Students may complete one of writing assignments listed below for up to 50 points and will be graded for content, grammar, spelling and completeness. The writing assignment is due on Wednesday the fourth week of the quarter. Due Date ______________


Option 1 - Term Paper

Write a 3-5 page, double spaced, type written fitness or sport related term paper. If using a computer with variable size type size may be no larger than 11 point type. (The type should be no bigger than what you see on this page.) Topics may include but are not limited to the following subject areas:

• Sports Injury
• Strategies to Reduce Stress
• Nutrition
• Strength Training and Weight Control
• Injury Prevention
• Aerobic Fitness and Weight Control
• Cross Training
• Technique development over the years
• Playing surfaces, ect.

The topic must be related to the material covered in class.

The PE writing assignment is due _____________________________________

Use three (3) different references including at least 1 periodical, 1 skills related book, the Internet
and/or one reference book. (Note: If you chose to use the Internet as a resource, attach a printed copy of any and all information and/or source you use when you turn in your assignment.) Site all references using proper footnote or works cited format and bibliography formats. Please refer to MLA Handbook for Writers of Research Papers, R 808.02/G437 for a guide to write your paper. You have the option of writing a research paper according to the above handbook or you may chose to apply the research information in a creative way. For example: You may write your paper on the body's need for different nutrients from the prospective of the stomach, the different court surfaces from the prospective of the ball or you may analyze the underhand pass in volleyball comparing the American, Japanese and European block countries.

Remember, I want to know what you think about the information you have collected. So, use no more than two (2) quotes and do not paraphrase. Using your own words show you understand the information gathered from your sources. Papers that are paraphrased or have more than 2 quotes will not receive full credit.

References may include but are not limited to the following:

INDEXES

Northwest Index Seattle: Shoreline Community College
Reader's Guide to Periodical Literature.




Option 2 - Internet Assignment

Using one of the Internet addresses listed below complete the following:
1. Go to the website you have selected. Print the screen.
2. From the list that appears on the website, select two sites to visit. You should select sites that yield written articles on the topic you selected in Step 1. Print out the articles NOTE: You may have to proceed through several general web sites until you reach an article. Remember to print out each site and complete the log.
3. Once you reach an article visit one additional site for each article you found in step 2. Print out each article you select.
4. On a separate sheet of paper, keep a log of the www. addresses you visit. You must record the Address/URL, your observations, and a site description.
5. You should now have 4 (four) articles that relate to the original topic you selected. Read each article then write (typed, double spaced) a synopsis of each (approximately 1/2 page each.).
6. Write a 2-3 page (double-spaced, typed) paper that compares and contrast the articles. You should include writing styles,