Shoreline Community College

HOPE Division   Physical Education Department

Instructor:   Mary Segle                                   

Office Hours:__________________________

Office   3024-F                        Phone Number 206-546-4791

Email:  msegle@shoreline.edu

PE 215 – Total Body Training

Formerly PE 232

COURSE SYLLABUS

Main Course Objective:

Provide the student with the knowledge to develop and execute a physical fitness program that will enhance individual fitness levels, health and body proportions.

Provide student with the opportunity to develop core body strength and flexibility through a variety of techniques.

Introduce student to a wide range of fitness techniques.

Specific Objectives:

At the end of the quarter the student will:
1. Know, understand, experience  the relationship of several methods forms of exercise to physical fitness (i.e., CV training, interval weight, circuit training, and cross  training.)
2. The relationship of diet and exercise to maintaining proper body weight.
3. Show importance of cardio fitness, flexibility and strength training through a variety     conditioning exercises
4. Understand the relationship of fitness goal to the development of a total fitness program that is tailored to her/his particular needs.

Requirements :
Dress for all class activities- gym shorts, socks, t-shirt or blouse, tennis shoes.
Participation and attendance mandatory - excessive absences will affect grade. No distinction will be made between excused or unexcused absences. Absences cannot be made up.  See course policies for attendance policies and grading
Attendance points 300

Testing: There will be a written final given either as a take home exam or at the finals time according to the official finals schedule. Students must attend the final class time to take the test.   Total points: 100

Grading * - There are 520 total possible points for this class.

 *  Note requirements and due dates for these assignments are listed below.

Final Grade

*NOTE : A Grade Equivalency Table will be available upon request. Students have the option of a numerical grade or P/0.0. Students must select and complete paper work for this option prior to mid-point of the quarter.

Extra Credit: Students may choose to do one writing assignment for up to 50 points extra credit. See options attached. Extra credit is due on the last class day of the Seventh week ___________________________________ before the end of class.  Extra credit will not be accepted late.

Text :
Prentice, William E. Get Fit Stay Fit . McGraw-Hill Publishing. Second Edition. 2001


COURSE SCHEDULE

SESSIONS TOPIC
1 Introduction: Goal Setting, How to Design a Strength Program
2 Lecture: How to Design a Cardiovascular Program and Aerobic Equipment Use, Warm-up
3 Resistance Equipment Use and Safety and Set Up programs
4 Aerobic Activity and Strength Training

5-30 Aerobic Activity and Strength Training   Class activities will vary each session
30all class work due __________________________________

REQUIRED COURSE WORK
(All students must complete)  This assignment is the PE writing assignment for PE 232

Personal Strength Program and Lifting Record:

This assignment is divided into two parts worth a total of 200 points.
Develop a personal fitness program that incorporates both strength and cardio training. You can develop a program that incorporates the circuit style of workout, or separate strength and cardio programs.  You will be give 40 minutes in class to do you programs each day we meet.  The written portion of the assignment must include the following:

1. Goals Part: Two – three (2-3) double spaced, type written paper stating your goals for your strength program.  As you write your goals remember they must be specific, realistic and measurable.  Include the following in your paper:
   1. Long and short term goals
   2. Limitation that may affect your program
   3. Specific goals for the quarter (and beyond)
   4. How your body type and current % fat affect your program
      1. You can use the labs in your textbook to help assess your needs.
   5. Include a chart outlining the following for your resistance program:
      1. Muscle groups to be worked
      2. Exercise: include at least 10 exercises for resistance part of your program and must correlated with your muscle groups. If you want to do two exercises for the same muscle group list the muscle group twice. You must lift the same ten (10) exercises all quarter. Changes to the program must be approved by the instructor.
      3. Starting weight and goal weight
      4. Date: Each class session should be shown on your record sheet and should be reflective of your class attendance.
      5. Set and repetitions: Record all sets and repetitions.
   6. Include the following in chart form for the cardio part of your program
      1. The type of exercise
      2. Starting speed, time, target heart rate
      3. Goal speed, time, distance
      4. A detailed plan showing daily and weekly goals.
   7. Develop a record sheet to track progress through the quarter.  Your record sheet should reflect the type of program you have selected, show your starting point and show (at least) each class day. Your record sheets will be collected four times during the quarter: with the qoals statement, on the last day of participation and two unannounced times, (bring them to class each day.)

Your goal paper will be evaluated for completeness, grammar and spelling
This part of the assignment is due by the end of class on the sixth class meeting:
Due: ____________________________________ 100 points possible.

2. Final Critique Part: On the last class meeting of the quarter you will be required to turn in all record sheets.  Before you turn in your record sheets write a 2 page double spaced typed written paper critiquing your progress.
   1. It should include but is not limited to the following: Your progress towards your goals.
      1. Did you make progress? If not, why not, if and where did you expect to be at the end of the quarter.
      2.  If yes, why, how much and how does it make you feel? Be specific about the progress use data from your record sheet.
      3. How will your goals change for the next 10 weeks of lifting?
         Record Sheet: You must set up and maintain a lifting record throughout the quarter, and will be evaluated for progress towards fitness goals at the end of the quarter.
         1. Progression on the activity.
         2. Starting goal for each exercise
         3. Date: Workout session should be shown on your record sheet and should be reflective of your class attendance.
         4. Completeness of your records of the actual workout.
         5. Progress towards your goals.

All Critiques and record sheets are due on the last day of participation _______________________________.  

No Critiques and record sheets will be accepted late.  Total points 100 points

In Class Log/Journal; Each day of class 20-30 of class time will be spent in lecture or other activities in an effort to introduce student to a variety of way to improve core body strength, flexibility or cardio fitness.  Keep either a log of activities, or make short journal entries that reflect these activities, include the date, the activity, the time spent on it and a brief comment.   Total Points 100 (20 classes X 5 points each)

Physical Education Writing Assignment Specifics   These  are general guideline for my PE classes.  Not all may apply to your writing assignment.   When in doubt please check.

1. Each student must complete the PE writing assignment presented in class.

2. Papers must be at least the number of  FULL PAGES with top, bottom and side margins of no more than .75 inches. A title page should be used and include your name, class, class time, title of your paper. The paper is to be double spaced, typed, using print no larger than you see on this page.   Hand written goal statements and critiques will not be accepted.

3. Your paper is to be written in your own words. Use no more than two quotes and do not paraphrase. You may write your paper from a creative perspective, or in the traditional research paper format. You must use proper footnotes and work sited format, and provide a bibliography. Refer to MLA Handbook for Writers of Research Papers for a guide in writing your paper.

4. A bibliography must be included for credit. If you use the Internet as a resource you must provide a printed copy of the article and the URL address. Failure to provide a bibliography will result in a "0" score on the assignment with no opportunity to complete the assignment after the due date.

5. Incidence of plagiarism will result in a "0" score on the assignment with no opportunity to redo the assignment. Webster's' New World Dictionary defines plagiarizing as "to take ideas, writings etc. from another and offer them as your own work."

6. Incidence of cheating on any test or written work will result in a "0" score on that test or assignment.

7. Papers must be turned in on time to receive full credit. On time means on the assigned date before the end of your scheduled class time.  10% per school day will be deducted for late work.

PE 232 Extra Credit Options
Students may complete one of writing assignments listed below for up to 50 points and will be graded for content, grammar, spelling and completeness. The EXTRA CREDIT writing assignment is due on last class day of the Seventh week of the quarter. Due Date ______________


Option 1 - Term Paper

Write a 3-5 page, double spaced, type written fitness or sport related term paper. If using a computer with variable size type size may be no larger than 11 point type. (The type should be no bigger than what you see on this page.) Topics may include but are not limited to the following subject areas:

• Sports Injury
• Strategies to Reduce Stress
• Nutrition
• Strength Training and Weight Control
• Injury Prevention
• Aerobic Fitness and Weight Control
• Cross Training
• Technique development over the years
• Playing surfaces, ect.

The topic must be related to the material covered in class.

The PE writing assignment is due _____________________________________

Use three (3) different references including at least 1 periodical, 1 skills related book, the Internet
and/or one reference book. (Note: If you chose to use the Internet as a resource, attach a printed copy of any and all information and/or source you use when you turn in your assignment.) Site all references using proper footnote or works cited format and bibliography formats. Please refer to MLA Handbook for Writers of Research Papers, R 808.02/G437 for a guide to write your paper. You have the option of writing a research paper according to the above handbook or you may chose to apply the research information in a creative way. For example: You may write your paper on the body's need for different nutrients from the prospective of the stomach, the different court surfaces from the prospective of the ball or you may analyze the underhand pass in volleyball comparing the American, Japanese and European block countries.

Remember, I want to know what you think about the information you have collected. So, use no more than two (2) quotes and do not paraphrase. Using your own words show you understand the information gathered from your sources. Papers that are paraphrased or have more than 2 quotes will not receive full credit.

References may include but are not limited to the following:

INDEXES

Northwest Index Seattle: Shoreline Community College
Reader's Guide to Periodical Literature.




Option 2 - Internet Assignment

Using one of the Internet addresses listed below complete the following:
1. Go to the website you have selected. Print the screen.
2. From the list that appears on the website, select two sites to visit. You should select sites that yield written articles on the topic you selected in Step 1. Print out the articles NOTE: You may have to proceed through several general web sites until you reach an article. Remember to print out each site and complete the log.
3. Once you reach an article visit one additional site for each article you found in step 2. Print out each article you select.
4. On a separate sheet of paper, keep a log of the www. addresses you visit. You must record the Address/URL, your observations, and a site description.
5. You should now have 4 (four) articles that relate to the original topic you selected. Read each article then write (typed, double spaced) a synopsis of each (approximately 1/2 page each.).
6. Write a 2-3 page (double-spaced, typed) paper that compares and contrast the articles/websites. You should include writing styles,