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At the conclusion of this course, the student should be able to:
1. Identify and apply proper training protocol and exercise guidelines
2. Apply fitness testing results to design a program appropriate for personal fitness level
3. Apply personal fitness goals to workout program
4. Identify and demonstrate various types of specialized training
5. Incorporate all components of health-related physical fitness in personal fitness program
6. Demonstrate safety and injury prevention using proper training volume and recovery
7. Identify and summarize fitness training information from credible sources
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I. Warm-up Activities
A. Low intensity cardio/respiratory exercise
B. Dynamic stretching
II. Cardio/Respiratory Conditioning
A. Jogging/Walking
B. Jump rope
C. Step exercise
1. Bench stepping
2. Bleachers
D. Cycling, spinning, treadmill, or elliptical cardio equipment
E. Circuit training
F. Other forms of aerobic group exercise
III. Muscular Development
A. Strength
B. Endurance
C. Weights, resistance bands, body weight, kettlebells
D. Use of other resistance training methods
IV. Cool-down
V. Flexibility
VI. Training Protocol and Exercise Guidelines
A. Exercise selection and order
B. Training volume (weight, sets, repetitions)
C. American College of Sports Medicine (ACSM) exercise recommendations and guidelines
D. Progressive overload, progression, and recovery
E. Specificity
F. Individual preferences
G. Specific Adaptations to Imposed Demands (SAID)
VII. Personal Fitness Program Design and Goals
A. Goal setting
B. Applying goals and fitness testing results to program design
C. Warm up and cool down
D. Cardiorespiratory endurance
E. Muscular strength and endurance
F. Flexibility
VIII. Types of Specialized Training
A. Functional fitness
B. Body weight training
C. High Intensity Interval Training (HIIT)
D. Periodization
E. Speed, power, agility, and plyometrics
F. Balance and coordination
IX. Safety and Injury Prevention
A. Proper training volume and overload
B. Recovery
C. Overtraining
X. Credible Sources for Program Design and Exercise Guidelines
A. Professional fitness organizations
B. Evaluating sources of information for credibility
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Students are expected to spend hours outside of class doing additional fitness exercises. A list of fitness exercises will be given that students may do at home:
1. Pre- and Post-fitness assessments
2. Goal setting assignment
3. Personal program design based on fitness assessments and training protocol and guidelines
4. Develop workout routine using specialized training protocol
5. Fitness article summary
6. Quizzes
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NSCA's Guide to Program Design. Hoffman, Jay. Human Kinetics. 2012 (classic)
Instructor prepared materials
| Student Preparation |
| Matric Assessment Required: | X | Exempt From Assessment |
| Prerequisites-generate description: | A | Auto-Generated Text |
| Advisories-generate description: | NA | No Advisory |
| Prereq-provisional: | N | NO |
| Prereq/coreq-registration check: | Y | Prerequisite Rules Exist |
| Requires instructor signature: | N | Instructor's Signature Not Required |
| | | |
| BASIC INFORMATION, HOURS/UNITS & REPEATABILITY |
| Method of instruction: | 04 | Laboratory |
| | 71 | Internet-Based, Simultaneous Interaction |
| | 72 | Internet-Based, Delayed Interaction |
| Area department: | PE | Kinesiology, Athletics, & Dance |
| Division: | 78 | Kinesiology, Athletics, & Dance |
| Special topic course: | N | Not a Special Topic Course |
| Program Status: | 1 | Major Applicable Course |
| Repeatability: | 00 | Two Repeats if Grade was D, F, NC, or NP |
| Repeat group id: | | |
| | | |
| SCHEDULING |
| Audit allowed: | Y | Auditable |
| Open entry/exit: | Y | Open Entry/Open Exit |
| Credit by Exam: | N | Credit by examination not allowed |
| Budget code: Program: | 0000 | Unrestricted |
| Budget code: Activity: | 1270 | Kinesiology |
| | | |
| OTHER CODES |
| Disciplines: | Physical Education
OR
Kinesiology |
| Basic Skills: | N | Not a Basic Skills Course |
| Level below transfer: | Y | Not Applicable |
| CVU/CVC status: | Y | Distance Ed, Not CVU/CVC Developed |
| Distance Ed Approved: | Y | Hybrid (i.e., a mix of face-to-face and technology-based instruction) |
| Emergency Distance Ed Approved: | Y | Fully Online
Partially Online
Online with flexible in-person activities
|
| Credit for Prior Learning: | N | Agency Exam |
| N | CBE |
| N | Industry Credentials |
| N | Portfolio |
| Non-credit category: | Y | Not Applicable, Credit Course |
| Classification: | Y | Liberal Arts and Sciences Courses |
| SAM classification: | E | Non-Occupational |
| TOP code: | 0835.00 | Physical Education |
| Work-based learning: | N | Does Not Include Work-Based Learning |
| DSPS course: | N | NO |
| In-service: | N | Not an in-Service Course |
| Lab Tier: | 21 | Credit Lab - Tier 1 |
