Print Version

Effective: Summer 2013

Advisory: Advisory: This course is included in the Strength Development family of activity courses.
Grade Type: Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Design and demonstrate a safe and effective cardio-respiratory and weight training program.
  • Demonstrate safe and appropriate use of resistance training equipment
Description -
Increase muscle strength, endurance and cardiovascular fitness through self paced program of use on cardio, strength and fitness machines.

Course Objectives -
The student will be able to:
  1. Assess and monitor individual fitness levels
  2. Identify and explain how the components of physical fitness contribute to lifelong wellness
  3. Develop goals: use goals and assessment to design a personalized fitness program..
  4. Understand the purpose and safe use of selectorized machines
  5. Understand the benefits of exercise.
  6. Understand risk factors of improper use of selectorized machines.
  7. Design and practice cardio conditioning program

Special Facilities and/or Equipment -
Tennis shoes and work-out clothes are recommended.

Course Content (Body of knowledge) -
  1. Components of fitness
    1. Body composition
    2. Cardiovascular endurance
    3. Flexibility
    4. Muscular endurance
    5. Strength
  2. Principles of fitness
    1. Frequency
    2. Intensity
    3. Time
    4. Overload
    5. Progression
    6. Specificity
    7. Adaptation
    8. Recovery
    9. Warm-up
    10. Cool down
  3. Development of personalized fitness program
    1. Medical readiness
    2. Identify personal physical fitness needs
    3. Goal setting
    4. Select activities
    5. Exercise records
    6. Reevaluate and modify
  4. Prevention and care of common fitness injuries
    1. common causes of injuries
    2. R.I.C.E.
    3. Common injuries---symptoms and treatments
    4. Muscle soreness
  5. Benefits of exercise
    1. Exercise effects
    2. Hypo kinetic disease
    3. Aging
    4. Hypo kinetic conditions
  6. Body composition and weight control
    1. Body fat assessment
    2. What causes obesity?
    3. Weight control
      1. Myths and misconceptions
    4. Guidelines for proper weight reduction
Methods of Evaluation -
  1. Direct instructor observation of student's exercise program
  2. Student participation in a minimum of twenty hours
  3. Written workout plan
Representative Text(s) -
Blahnik, Jay. Full-Body Flexibility. 2nd Edition. Champaign,IL: Human Kinetics. 2010.
Price, Rob. Weight training for Runners. Chicago, IL: Price World Publishing, 2012.

Disciplines -
Physical Education
Method of Instruction -
Group presentation on the proper use of weight training machines.
Lab Content -
course outlines, handouts, special assignments from instructor. Green sheets
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional reading and writing assignments