AEROBIC FITNESS
Course Outline
PED 103
Instructor: Ginger Primus
Telephone: 703-845-6251 (no need to call if absent)
Office: Tyler Rm. 230
Web:http://www.nvcc.edu/home/vprimus
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.
GENERAL OBJECTIVES OF THE COURSE
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 a variety 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.
COURSE CONTENT
1. Orientation to the course
2. Cardio-vascular fitness 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
5. Development of individual program based on needs and goals .
6. Performance of program and charting of progress.
7. Fitness post-testing
COURSE REQUIREMENTS, ASSIGNMENTS & GRADING
A. Participation - 70%
1. Class participation 2- times per week (2.5 pts. per class)
2. Total 70 pts. possible
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 of what you learned and what was meaningful to you. (1 page 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 the internet.
C. Weekend Workout and progress summary - 10%
1. Chart your goals; your exercise participation & heart rates outside of class.
2. Record comments on how you felt, your energy level, your pains, your gains, your rewards etc. One entry for each workout session on the weekend.
3. Due 2 times during semester and the last day of class.
4. Include a summary statement of your progress (25 words or less).
D. Fitness Testing (10 pts. - 2.5 pts. each and analysis)
1. Step-test pre and post tests
2. Rockport Walking Test
3. Cooper's 12 min. Walk/Run
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, Bikepath)
4. Participate in two step- aerobics classes - Outside of class at a gym or club
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 stop attending class and fail to go through official withdrawal procedures, you will receive an "F" in this course.
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. Make-ups - Maximum of 3 allowed.
You may make up missed classes by attending any other exercise class taught by your instructor which includes aerobics. Bring signed note back to class. There are no excused and unexcused classes; you are responsible for missed classes.
J. Late registration
If you sign up late for this class during drop/add week you are responsible for attendance, assignments, etc. Find out what you have missed from another student.