PE 136 - Weight Training and Aerobics  (Formerly PE 127)

Instructor:  Mary Segle          Office Room 3024-F        Phone: 206-546-4791

Office Hours: ____________________________    email:   msegle@shoreline.edu

COURSE SYLLABUS

Main Course Objective : To provide the student with the knowledge to develop and execute a physical fitness program that will enhance individual fitness levels, health and body proportions.

Specific Objectives : At the end of the quarter the student will know and understand:
1. The several methods of physical fitness (i.e., CV training, interval weight, circuit training, and cross training.)
2. The relationship of diet and exercise to weight control.
3. The importance of cardiovascular conditioning.
4. The student will be able to develop her/his own fitness program that is tailored to her/his particular needs.

Course Content : See course schedule.

Requirements :
Dress - 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. Review Class Policies and Procedures for grading of attendance.  Extra Credit is offered to assist student who miss to make up points. Extra credit options are listed below.                  Attendance points 200

Testing: There will be a written final given either as a take home test or given according to final exam schedule as published by the College. Students must be present in class when the test is give a take home test to receive it or must be taken a final exam schedule time. The final will be given after the Final exam Scheduled time. Total points: 100

Grading * - There are 500 total possible points for this class.
 

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 10th class session.

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 8th week ___________________________________ before the end of class or it will not be accepted late.
 

Text :
Fahey, Thomas, Paul M Insel, Walton T Roth. Fit and Well Brief Edition Eighth Edition 2009

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 Cardio Activity and Strength

REQUIRED COURSE WORK

Personal Fitness Program  Required writing assignment for all students in PE 136. Design your person fitness program and complete a program critique. 

The Personal Fitness Program  must include both strength and cardio activities.  You may design either two separate programs or combine the activities into a circuit program.  The Personal Fitness Program will be due by the end of class on the sixth day of class. _____________________________________

The written portion of the assignment must include the following:
 

1. Narrative Goals Statement: 1-2  page double spaced, type written paper listing your goals for your Personal Fitness Program Include both long and short term goals, any limitation that may affect your program, specific goals for the quarter for both cardio and strength training, and how you percent fat and body type affects the design of your program. Llabs in your textbook may be used to help assess your needs. You may use the Goals Work Sheet provide on Blackboard)  to help develop your goals but you must then write your goals.  Completing the Goals Work Sheet and handing it in will not complete the assignment.

          Your goals must be specific, realistic and measurable.  Your goal paper will be evaluated for completeness, grammar and spelling.

         The strength training part of your program must include the muscle group, exercises, starting weights and goal weights in a chart format indicating if you are lifting for strength or endurance using this program.
Exercise: Your program must include up to 10 exercises. All exercises must be resistance exercises and be 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 exercises all quarter. Changes to the program must be approved by the instructor.

The cardio part of your program must include the activity, starting pace/level and minutes.  Indicate what your goal is for the quarter in general and be specific about what your goal ending pace/level and total minutes will be

Once you know what you want to design your program and create a record sheet to keep track of your progress during the quarter. You must set up and maintain a  record throughout the quarter. (Sample sheets are attached.) For the resistance exercise you must show the following:

1. Muscles groups and exercise list together in the order of execution.
    
2. Starting and goal weights.
3. Date: Each class session should be shown on your record sheet and should be reflective of your class attendance.
4. Set and repetitions: Record all sets and repetitions.

For the cardio program you must show the following:

1. Starting and goal activity, time, and distance,
    
2. Date: Workout session should be shown on your record sheet and should be reflective of your class attendance.
    
3. Completeness of your records of the actual workout. The record sheet must include the daily goal and you actual workout. Please record heart rate, total time of workout, distance, speed, etc.

 Your record sheets will be collected 3 time during the quarter.  The first is with your goals and completed programs on the sixth day of the class, second time will be unannounced (bring record sheets to class everyday, and finally the last activity day of the quarter.  All record sheets are due__________________________.  No record sheets will be accepted late. 80 points possible. 
 

Personal Fitness Program  Critique: Before you turn in your record sheets at the end of the quarter, write a 1-2 page double spaced typed written paper critiquing your progress. Your critique should include but is not limited to the following: Your progress towards your goals. Did you make progress? Did you surpass you goals?  If yes, why, how much and how does it make you feel? You must use the information on your record sheet to support your statements. If no progress was made, why not?   Finally state how your programs will change for the next 10 weeks of lifting?   Your personal critique is work 50 Points and is due with your records sheets on the last day of class. _____________________________________

Body Type/Idea Body Weight Handout.  Complete the Body type and Ideal body weight handout with your Goals Paper.  Information for this handout (found on Blackboard) will help you set your goals. 

Point values assigned in class work:
 

Physical Education Writing Assignment Specifics

1. Each student must complete at least one (1) of the writing assignment options presented in class. A second paper may be completed for extra credit.

2. Papers must be at least 3 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, option and title of your paper. The paper is to be double spaced, typed, using print no larger than you see on this page.

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.
 

PE 137/237  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  assignment is due on the last class day of  the eighth 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. You should include writing styles,