SRJC Course Outlines

12/13/2019 10:27:32 PMKFIT 15.1 Course Outline as of Fall 2017

New Course (First Version)
CATALOG INFORMATION

Discipline and Nbr:  KFIT 15.1Title:  PERSONAL FIT ACTIVITIES  
Full Title:  Personal Fitness Activities
Last Reviewed:9/26/2016

UnitsCourse Hours per Week Nbr of WeeksCourse Hours Total
Maximum1.50Lecture Scheduled017.5 max.Lecture Scheduled0
Minimum1.50Lab Scheduled3.006 min.Lab Scheduled52.50
 Contact DHR0 Contact DHR0
 Contact Total3.00 Contact Total52.50
 
 Non-contact DHR0 Non-contact DHR Total0

 Total Out of Class Hours:  26.25Total Student Learning Hours: 78.75 

Title 5 Category:  AA Degree Applicable
Grading:  Grade or P/NP
Repeatability:  00 - Two Repeats if Grade was D, F, NC, or NP
Also Listed As: 
Formerly: 

Catalog Description:
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The purpose of this course is to provide students with an experience in personal program development and practice in all components of physical fitness including cardiovascular conditioning, muscular strength and endurance, flexibility, and body conditioning. Student must provide a Fitbit activity for course participation.

Prerequisites/Corequisites:


Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description: Untitled document
The purpose of this course is to provide students with an experience in personal program development and practice in all components of physical fitness including cardiovascular conditioning, muscular strength and endurance, flexibility, and body conditioning. Student must provide a Fitbit activity for course participation.
(Grade or P/NP)

Prerequisites:
Recommended:
Limits on Enrollment:
Transfer Credit:CSU;UC.
Repeatability:00 - Two Repeats if Grade was D, F, NC, or NP

ARTICULATION, MAJOR, and CERTIFICATION INFORMATION

Associate Degree:Effective:Inactive:
 Area:
 
CSU GE:Transfer Area Effective:Inactive:
 
IGETC:Transfer Area Effective:Inactive:
 
CSU Transfer:TransferableEffective:Fall 2017Inactive:
 
UC Transfer:TransferableEffective:Fall 2017Inactive:
 
C-ID:

Certificate/Major Applicable: Both Certificate and Major Applicable



COURSE CONTENT

Student Learning Outcomes:
Upon completion of the course, students will be able to:
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1.  Develop and execute an individual fitness program based on goals, personal assessments, and proper exercise guidelines utlizing a Fitbit tracker.
 

Objectives: Untitled document
1.Demonstrate correct use of a fitbit tracker to track activity throughout the course.
2.Assess individual fitness level through at home fitness tests.
3.Calculate resting, target, training, and maximum heart rates and rate of perceived exertion (RPE).
4.Develop personal goals based on results of fitness tests.
5.Develop a personalized fitness program based on personal goals.
6.Demonstrate ability to regress and progress exercises.
7.Demonstrate proper exercise guidelines for safety and injury prevention.
8.Demonstrate basic components of a workout including a warm-up, cardio-respiratory endurance, muscular
  endurance, flexibility, and cool-down.
9.Record and report frequency, intensity, duration, and type of activities performed.
10.Define components of physical fitness.
11.Explain guidelines for healthy eating and weight management.

Topics and Scope
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1.Proper use of Fitbit tracker
    a. Device set-up
    b. Using the device
    c. Reporting measurements.
    d. Syncing Fitbit with personal devices and cloud technology
    e. Technical support
2.Physical Fitness Testing
    a. Step Test
    b. Push-up Test
    c. Curl-up Test
    d. Squat test
    e. Sit and reach test
    f. Vertical jump test
3.Heart rate and RPE calculations
    a. Pulse palpation
    b. 60-second, 30-second, and 10-second heart rate calculations at rest, during, and after exercising
    c. Age-predicted maximum heart rate equation for estimating exercise heart rates (target, training, maximum)
    d. Heart-rate reserve formula for estimating exercise heart rates (target, training, maximum)
    e. RPE scale
     f. Talk test
4.Personal goal development
    a. Choosing a realistic goal
    b. Specific Measurable Action-Based Realistic Time-Bound (SMART) goal format
    c. Planning progressive weekly, monthly, and 3-month goals
    d. Determining readiness to change
    e. Identifying individualized motivation for a goal
    f. Writing a goal contract
5.Personalized fitness program development
    a. Applying fitness test results
    b. Designing your exercise program
    c. Specificity principle
    d. Progressive overload principle
    e. Frequency Intensity Time Type (FITT) principle
    f. Recovery
    g.Time management
    h. Individual exercise preferences
6.Leveled exercise regressions and progressions
    a. Regressions for cardiorespiratory, muscular endurance, and flexibility exercises
    b. Progressions for cardiorespiratory, muscular endurance, and flexibility exercises
    c. Determining level of exercise to select
7.Safety and injury prevention guidelines
    a. Pre-participation health screening
     b. Warning signs to stop exercising
    c. Prevention and care of common exercise injuries
8.Components of a workout
    a. Warm-up
    b. Cardiorespiratory component
    c. Muscular endurance component
    d. Flexibility component
     e. Cool-down
9.Recording and reporting workout activities
    a.  Using a workout log to record and report exercise activities
    b.  Using technology to record and report exercise activities
    c.  Reporting frequency, intensity, duration, type of cardiorespiratory exercises
    d.  Reporting frequency, intensity, duration, type of muscular endurance exercises
    e.  Reporting frequency, intensity, duration, type of flexibility exercises
10.Components of physical fitness
    a.  Cardiorespiratory endurance
    b.  Muscular endurance
    c.  Muscular strength
    d.  Flexibility
    e.  Body Composition
    f.   Neuromotor exercise
    g.  Activity-specific skills
11.Healthy eating guidelines
    a.  USDA's MyPlate
    b.  Dietary Guidelines for Americans
    c.  Nutrition Facts Label
    d.  Macronutrients
    c.  Vitamins, minerals, and dietary supplements
     f.   Nutrition needs before, during, after exercise activities
12.Weight management guidelines
    a.  Energy balance
    b.  Factors influencing body composition
    c.  The role of exercise in weight management
    d.  Weight management lifestyle
    e.  Weight loss strategies
    f.  Body image and disordered eating

Assignments:
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Students are expected to spend an additional one and one-half hours per week outside of class completing one or more of the following assignments.
1. Fitness testing and assessment (1-2 per semester)
2. Short term and long term goal setting (2 worksheets per semester)
3. Develop a personalized fitness program
4. Healthy eating and weight management plan (1-2 papers per semester)
5. Exercise journal (1 per week)
6. 1-3 exams/quizzes
7. Participation tracked by submitted Fitbit reports
8. Discussions on health related topics
9. Exercise Technique Demonstration Videos (2-4 per semester)

Methods of Evaluation/Basis of Grade.
Writing: Assessment tools that demonstrate writing skill and/or require students to select, organize and explain ideas in writing.Writing
10 - 40%
Written reports, personal fitness design, healthy eating plan, and journals
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.Problem Solving
5 - 15%
Fitness testing and assessment, target heart rate assignment
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.Skill Demonstrations
0 - 5%
Exercise demonstration videos
Exams: All forms of formal testing, other than skill performance exams.Exams
20 - 30%
Quizzes/Exams
Other: Includes any assessment tools that do not logically fit into the above categories.Other Category
30 - 50%
Participation and attendance, goal setting worksheets, discussions, Fitbit Tracking


Representative Textbooks and Materials:
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Total Fitness & Wellness; The Mastering Health Edition (Brief 5th). Powers, Scott and Dodd, Stephen. Pearson: 2017
Fitbit activity tracker
Instructor prepared materials

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