SRJC Course Outlines

8/7/2022 8:22:06 AMKFIT 64 Course Outline as of Fall 2020

New Course (First Version)
CATALOG INFORMATION

Discipline and Nbr:  KFIT 64Title:  PERS FIT PROGRAM DESIGN  
Full Title:  Personal Fitness Program Design
Last Reviewed:12/9/2019

UnitsCourse Hours per Week Nbr of WeeksCourse Hours Total
Maximum1.50Lecture Scheduled017.5 max.Lecture Scheduled0
Minimum.50Lab Scheduled06 min.Lab Scheduled0
 Contact DHR3.00 Contact DHR52.50
 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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This course is designed to provide instruction and experience in exercise program design based on personal fitness goals and assessments using proper protocols and exercise training guidelines. This course offers flexibility to complete participation requirement during any open gym hours at the assigned campus. Fitness assessments will be completed as part of this course.

Prerequisites/Corequisites:
Course Completion of KFIT 61


Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description: Untitled document
This course is designed to provide instruction and experience in exercise program design based on personal fitness goals and assessments using proper protocols and exercise training guidelines. This course offers flexibility to complete participation requirement during any open gym hours at the assigned campus. Fitness assessments will be completed as part of this course.
(Grade or P/NP)

Prerequisites:Course Completion of KFIT 61
Recommended:
Limits on Enrollment:
Transfer Credit:CSU;
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 2020Inactive:
 
UC Transfer:Effective:Inactive:
 
C-ID:

Certificate/Major Applicable: Major Applicable Course



COURSE CONTENT

Student Learning Outcomes:
Upon completion of the course, students will be able to:
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1. Design a personalized workout program based on goals and fitness assessment results following proper protocols and exercise guidelines.
 

Objectives: Untitled document
Students will 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

Topics and Scope
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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

Assignments:
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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

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
5 - 15%
Fitness article summary, Goals
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.Problem Solving
5 - 10%
Personal program design
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.Skill Demonstrations
5 - 10%
Fitness assessments
Exams: All forms of formal testing, other than skill performance exams.Exams
15 - 20%
Quizzes
Other: Includes any assessment tools that do not logically fit into the above categories.Other Category
50 - 60%
Attendance and Participation


Representative Textbooks and Materials:
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NSCA's Guide to Program Design. Hoffman, Jay. Human Kinetics. 2012 (classic)
Instructor prepared materials

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