KNR 113 PERSONAL FITNESS

Instructor: Office Hours: Office: &hone: e-$ i*: ,e"site : Betty A. Henson, MS 12:301:00, 3:00-3:30 Tu/Th n! "y ##oint$ent 22%I Horton '3( - )00( " henso+i*stu.e!u ---.c ston*ine.i*stu.e!u/henson

OVERVIEW OF THE COURSE: This course investigates the value of fitness in daily life, examines methods of assessing personal fitness levels, and develops the ability to plan an individualized fitness program. Emphasis is placed on the personal development of fitness, with a goal to improve levels of fitness during the course. The personal fitness program will incorporate the health related components of physical fitness. COURSE OBJECTIVES: A. LECTURE: The student sh u!d "e #"!e t : 1. Define the components of fitness. 2. Evaluate personal fitness levels on selected tests through norm comparisons. 3. Design an appropriate personal fitness program to develop and/or maintain ade uate levels of the five health related fitness components. 4. Discuss the training principles that are the foundation of a fitness program. 5. !nderstand the importance of ade uate cardiovascular endurance in the maintenance of good health and well"being. 6. #now the principles that govern cardiovascular exercise prescription. $. !nderstand the importance of ade uate strength levels in the maintenance of good health and well"being. 8. #now the principles that govern muscular strength and muscular endurance development. 9. !nderstand the importance of ade uate levels of flexibility in the maintenance of good health and well"being. 10. #now the factors that contribute to the development of muscular flexibility. 11. Define nutrition and describe its relationship to health and well"being. 12. %nalyze a personal daily food inta&e, identify areas of deficiencies, and be able to implement specific changes to improve overall nutrition. 13. 'ecognize the role of lifetime exercise programs as the &ey to successful weight loss and/or maintenance of ideal body weight. 14. !nderstand what and how lifestyle modifications may be needed to reduce the ris& of cardiovascular disease, cancer, and other health problems. 15. (dentify the role that stress has in the maintenance of health and optimal performance. 16. (dentify ways to deal with common exercise related in)uries and ways to ad)ust an exercise activity for specific conditions or environments. B. FITNESS LAB: The student sh u!d "e #"!e t : 1. Determine correct exercise intensity for individual exercise. 2. *onitor heart rate during different phases of exercise, and determine exercise intensity.

3. (dentify specific exercises to avoid for safety purposes and practice safe alternatives in a supervised setting. 4. +ractice selected stretching routines designed to enhance/improve flexibility. 5. +articipate in a variety of activities: aerobic games, circuit training, )ogging, etc. in order to develop strength, flexibility, and cardiovascular endurance. 6. ,erify participation in appropriate exercise activity by &eeping personal records. 7. Develop a warm"up and cool"down routine for personal use. 8. Demonstrate the effects of a personal fitness training program by obtaining post"conditioning test results from selected tests. C. CONTENT OUTLINE: 1. +hysical -itness .tatus: /uidelines for medical clearance, analysis of present levels of fitness. 2. Definition and ,alue of Ph$s%&#! F%tness C '( nents : 0ardiovascular endurance, *uscular strength and endurance, -lexibility, 1ody 0omposition. 3. T)#%n%n* P)%n&%(!es for all -itness 0omponents: .pecificity, +rogressive 2verload, -(T principles, etc. 4. 0alculation of correct training intensity, selection of fitness activities, etc. 5. 1asic P)%n&%(!es + Nut)%t% n: essential nutrients, food groups, nutritional guidelines, analysis of diet. 6. 1asic P)%n&%(!es + We%*ht C nt) !: exercise and diet, changing body composition, myths, calorie balance, calculation of 1*' and D0E. 7. *anaging St)ess: definition of, analysis of stressors and stress responses, strategies for managing. 8. C ) n#)$ A)te)$ ,%se#se : description and definition, analysis of ris& factors, control of ris& factors. 9. 3ealth (ssues and the 'elationship to ,%et #nd E-e)&%se 10. 0ommon T)#%n%n* C n&e)ns : prevention of in)uries, treatment. ,. RE.UIRE, TE/T:

Fahey, T., Insel, P. & Roth, W. (2011). .it / ,e**, (Ninth Edition-Alternate Edition). Ne !or"# $%&ra -'ill P()lishers.
E. RE.UIRE, STU,ENT TASKS: 4. PERSONAL FITNESS a. +articipate in fitness testing, 5pre and post tests6. b. Develop fitness program for self, setting realistic goals for the fitness components. c. +articipate in fitness program for a minimum of 47 wee&s. d. #eep accurate records of participation in program. e. Evaluate the effects of the fitness program. 7. ,AIL0 ASSI1N2ENTS AN, CLASS PARTICIPATION : a. +articipate in laboratory exercise sessions, which will include a variety of exercise activities and written 8ab assignments. b. %nalyze calorie cost for a variety of personal exercise activities. c. 0alculate correct levels of cardiovascular exercise intensity. d. %nalyze diet. e. 0omplete a set of problems related to energy costs. f. Develop a ris& profile for coronary artery disease. g. Develop a warm"up/cool down routine. h. 9uizzes and/or other assignments as directed by instructor. :. E/A2INATIONS: a. .tudents will receive two examinations over lecture materials and reading assignments.

b. The exams are a combination of True"-alse, *ultiple 0hoice, and short answer uestions. c. (f found cheating on an exam or assignment, you will fail the course. This includes allowing others to view your wor& or exam. I1NORANCE OF WHAT CONSTITUTES CHEATIN1 IS NOT AN E/CUSE. F. E3#!u#t% n41)#d%n*: 4. Two examinations: 5*idterm and -inal6 7. 8ecture assignments and class participation :. 8ab assignments and class participation E-#'s: two exams, approximately >?"44< pts. each .u%55es: ;"? uizzes, A4<"4? pts. each approx. H 'e6 )7 Ass%*n'ents ,%et An#!$s%s4CV He#!th L#" Ass%*n'ents: .ee lab information sheet W )7 ut L * A(() -%'#te T t#! ( %nts ( ss%"!e: ;<= of grade :<= of grade :<= of grade 4@? pts. ?< pts. 7< pts. B? pts. 4?< pts. :< pts. 819 (ts.

Cour grade will be determined by the percentage of points earned out of the total points available. +lease note that exams and uizzes &#nn t be made up, unless extenuating circumstances are communicated to your instructor via email ()% ) to the missed class session and written documentation must be provided for an DexcusedE absence to be determined by your instructor. %ssignments are expected to be turned in on the day that they are due. 8ate wor& will not be accepted. 4<<"@<= F % >@"><= F 1 $@G$<= F 0 B@"B<= F D 1elow B< = F Attend#n&e P !%&$: Cou are expected to attend each class lecture and lab session. (f you are ill or are unable to attend either the lecture or lab, it is $ u) responsibility to notify your instructor via email ()% ) t the "e*%nn%n* + th#t &!#ss sess% n . (t is also expected that you will ma&e every effort to come to class on time. 0hronic lateness past the start of class may also result in points deducted from your grade. (t is the studentHs responsibility to find out class material that was covered when absent from class lecture or lab. L#" A&t%3%t%es: The -itness lab activities are designed such that you will be physically active at a level appropriate for your present fitness level. (t is very important that you indicate to your instructor any medical/physical limitations you have, or modifications to your activity that may be needed. Depending on the condition, you may be re uired to have physician approval prior to participating in any physical activity. Ce!! Ph nes: %ll cell phones must be tu)ned ++ and secured away during class. 0ell phone use is not allowed during class or for exams.