BENEDICT COLLEGE
COLUMBIA,
SOUTH CAROLINA
SCHOOL
OF PROFESSIONAL PROGRAMS
Department
of Health Physical Education and Recreation
Course: P.E. 125 Fitness for Life
Instructor: Randy Davis MS, CTRS
Semester: Fall 2000
Office: HRC 109
Days &
Time: Monday and
Wednesday 11:00 a.m.-11:50 a.m.
Office Hours: Tuesday and Thursday 10:00 a.m. –12:00 p.m.
2:00 p.m.- 4:00 p.m.
Friday
2:00 p.m.- 4:00 p.m.
Text: Fitness for Life: An
Individual Approach by Phillip E. Allen Joyce Harrison and Barbara Vance.
Course Description:
The
course is designed to evaluate the basic physical fitness level of students,
and to develop for them a personalized exercise prescription to improve their
strength and cardiovascular efficiency. Each student should demonstrate improvement
in both strength and cardiovascular endurance upon completes the course.
Objectives:
Upon
the successful completion of this course, students will:
1.
Develop and implement an individualized strength program.
2.
Develop and implement an individualized cardiovascular endurance
program.
3.
Students will gain knowledge of how muscles increase in
strength.
4.
Students will gain knowledge of how to improve cardiovascular
endurance.
5.
Students will be able to identify exercises that will build
specific muscle groups.
6.
Students will be able to verbalize understanding of a good
cardiovascular endurance exercise program.
Course
Requirements:
Each student will complete a 10 week
individualize cardiovascular and strength training program. To increase cardiovascular
endurance students will develop either a walking or running program. The
strength-training program will include the follow exercises
Leg
Curs
Leg
Extensions
Lat
Pull Downs
Flat
Bench Press
Low
Back Row
Quad
Lift
Triceps
Push Down
Shoulder
Press
Students must attend class and
participate in their program twice per week. However, students are encouraged
to complete the program at least three to four times a week.
Before beginning the program, it is
required that a personal fitness profile be completed to include the following.
Blood
Pressure Check
Heart
Rate
Body
Fat
Cooper’s
Aerobic Fitness Test
Strength
Test
Absentee
Policy:
Each student is allowed three (3)
excused of unexcused absences, after which, Five (5) points will be deducted for each unexcused absence.
Provisions for
the Disabled:
Benedict College will
make every effort to make provisions to accommodate those students with special
needs. Accordingly the instructor will seek help for students with special
needs.
Grading Scale:
Completion of
the 10-week program-------------------200 points
Attendance,
dress, and attitude-------------------------200 points
Final
Examination----------------------------------------50 points
450---500 = A
400---449 = B
350---399 = C
300---349 = D
0---299 = F
Course
Content: (Lectures)
1.
Cardiovascular Endurance
A.
Definition of Cardiovascular Endurance
B.
Measuring Cardiovascular Endurance
C.
Cooper’s Aerobic Fitness Test
D.
Intensity, Duration, Frequency, and mode of Activity
E.
Developing a Cardiovascular Endurance Program
2. Strength Development
B.
Function of Muscles
C.
Overload Principle
D.
Machine verses Free Weights
E.
Developing a Personal Strength Program
Cooper, The Aerobic Program for Total Well-being. New
York: Bantam Books, 1982
Corbin, C.B. and R. Lindsey. Concepts of Physical Fitness.
Dobuque, IA: William C. Brown Publishers, 1987
Cureton, T. K. Physical Fitness and Dynamic Health. New York:
Oral Press. Inc., 1965
Fox E.L., T. E., and A. R. Fox. Bases of Fitness. New
York: Macmillan Publishing Company, 1987
Greenburg, J.S., and Paman. Physical Fitness-a-Wellness
Approach. Englewood Cliffs NJ: Prentice-Hall Inc. 1986
McGlynn, G. Fitness Made Easy. Dubuque, IA: William C.
Brown Publishers