INTRODUCTION

The purpose of this course is to develop cardiovascular fitness through activities designed to elevate and sustain heart rates appropriate to age and physical condition. The student will design a program to fit individual needs.

1. To develop a lower resting heart rate and increase one's level of cardiovascular fitness.

2. To elevate the heart rate during various activities and sustain it for increasing amounts of time.

3. To acquaint the student with a variety of activities designed to elevate the heart rate.

4. To encourage students to develop an individual program of activities which will help develop cardiovascular fitness and maintain that level throughout their lifetime.

1. Orientation to the course
2. Cardio-vascular fitness pre and post testing
3. Suggested activities - in class

a. Walking
b. Jogging
c. Stationary bike
d. Rope jumping
e. Stair climbing
f. Step aerobics

4. Suggested activities - out of class

a. Swimming
b. Cycling
c. Racquetball
d. Basketball
e. Aerobic dancing
f. Jazzercise
g. Step aerobics
h. Roller blading
i. Steppers
j. Treadmills
k. Elliptical

5. Development of individual program based on needs and goals.

6. Performance of program and charting of progress.

A. Participation - 70%

1. Class participation 2- times per week (2.5 pts. per class)
2. Total 70 pts. possible
3. There are no excused or unexcused absences.

B. Written material – 10% (10 pts.)

Read information on aerobics in one outside source - a topic of interest to you. Highlight or
underline the important information. Write a brief summary, in your own words, of what you learned and what was meaningful to you. (1 page typed sufficient due 8th week of class or sooner). List the source and include a copy of the article. This may come from a magazine, book, or online.

C. Weekend Workout and progress summary - 10%

1. Chart your exercise participation & heart rates outside of class on the weekend.
2. Record comments on how you felt, your energy level, your pains, your gains, your rewards etc. One entry for each workout session.
3. Due 2 times during semester and last week of class.
4. Include a summary statement of your progress (25 words or less) for each month.
5. Include weekly workout charts.

D. Fitness Testing (10 pts. - 2.5 pts. each and analysis)

1. Step-test pre and posttests
2. Rockport Walking Test - to be completed outside of class
3. Analysis of test results

E. Extra credit - you may gain 5-10 points extra credit for completing and documenting one of the following: (minimum of 2 hours)

1. Run in a marathon race
2. Participate in a walkathon, Bay Bridge Walk, etc.
3. Go on a bicycling outing (C&O. Canal, Bike path)
4. Participate in an aerobics class - Outside of class (step, tae bo etc.)
5. Have your cholesterol, HDL, LDL Ratio and Triglycerides tested - turn in lab printout
and an explanation of what you have learned

F. Dress

1. Workout clothes
2. Athletic shoes providing good support and socks

G. Attendance Requirements

Regular attendance at classes is required. If you miss three consecutive weeks of class without contacting the instructor, you will be administratively withdrawn.

H. Medical Permission

Although this course is designed for people of various fitness levels, all students should have their
doctor's permission to exercise vigorously. Students with special medical needs should present their doctor's diagnosis and fill out a medical history sheet.

I. Late registration

If you sign up late for this class during add/drop week you are responsible for attendance, assignments, etc. Find out what you have missed from another student.