ࡱ> SUR bjbjWW 0055     4444,`44L.oooALCLCLCLCLCLCL$MP`gL ooooogL  |LOOOo  ALOoALOO2FK RH.-LL0LHQxQ\KQ KtOooogLgLOoooLooooQooooooooo : GROSSMONT COLLEGE Official Course Outline EXERCISE SCIENCE 004A BEGINNING FITNESS FOR THE NEWCOMER Course Number Course Title Semester Units Semester Hours ES 004A Beginning Fitness 1 1 hour lecture for the Newcomer 1 hour laboratory 32-36 total hours Prerequisites None. Corequisite None. Recommended Preparation None. Catalog Description This course is designed to provide a beginning level of personalized total body fitness program for individuals who are tentative or deficient in physical fitness skills. This course is intended for the student who is not ready to participate in a regular fitness class, but is not in need of a truly adapted fitness class. Instruction will include the development of a basic level of cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition, core strength, balance and equipment use. Direction will include introductory recommendations necessary to personalize an exercise program to meet individual conditions, limitations and special needs. Influences of nutrition, as well as health concerns, injury prevention and life-long health and wellness will be included. Course Objectives The student will: Recall, discuss, evaluate and practice the functional aspects of a beginning physical fitness program necessary to maintain health and life-long fitness. Demonstrate safe and proper technique in using basic exercise equipment. Utilize recommended safe and effective adaptations when using exercise equipment, when applicable. Analyze and discuss an introductory interpretation of physiological improvements in resting heart rate, target heart rate, recovery heart rate, body fat percentage, cardiovascular endurance, muscular endurance, muscular strength, flexibility and balance. Appraise and discuss individual conditions, limitations, basic adaptations and risk factors influencing fitness, health and wellness. Demonstrate a beginning level of knowledge of various aspects and principles of physical fitness, healthy life-style choices and wellness. 5. Instructional Facilities Aerobic equipment: stationary bikes, recumbent bikes, treadmills, ergometers and track. Exercise room including adequate air conditioning, stretching mats, balance balls, balance trainers, weight machines, dumbbells, thera-bands, mirrors, video and audio systems. EXERCISE SCIENCE 004A BEGINNING FITNESS FOR THE NEWCOMER page 2 6. Special Materials Required of Student Appropriate fitness attire-full short-sleeved T-shirt. Appropriate footwear. Towel. Internet access. 7. Course Content Lecture/demonstration on proper use of exercise equipment. Basic level training methods and necessary adaptations to improve cardiovascular endurance, muscular endurance, strength, flexibility, body composition, core strength and balance. Collection of pre and post fitness assessments. Evaluation and analysis of individual limitations, strengths and adaptations. Introduction to a personalized training program. Lecture/discussion covering influences of nutrition, health concerns and injury prevention. Beginning development level of self-monitoring personal life-long fitness and wellness. 8. Method of Instruction Lecture/discussion. Demonstration. Handouts. Individual interviews. Instructor led exercises. Physiological evaluations. 9. Methods of Evaluating Student Performance Participation in pre- and post- fitness assessments. Written final exam. Class participation. Beginning level fitness assessments. 10. Outside Class Assignments Inclusion of at least one additional day of prescribed exercise to meet minimum frequency standards needed to gain fitness. At least 1-2 hours per week in reading assignments and/or practice. 11. Texts Required Text(s): Exercise Science and Wellness Department. The Way To A Long and Healthy Life. ElCajon, CA: СŴý, 6th edition, 2012. Supplementary material provided by instructor. Addendum: Student Learning Outcomes Upon completion of this course, our students will be able to do the following: Demonstrate basic knowledge, skills and appreciation of fitness for the first timer. Identify the basic principles for maintaining an active and healthy life. Date approved by the Governing Board: May 21, 2013 +-`ghivw̨̺ިިvkZH#h h >*CJOJQJ^JaJ hhh3)CJOJQJ^JaJh8>*OJQJ^J#h8h8>*CJOJQJ^JaJh@CJOJQJ^JaJ#hhhd>*CJOJQJ^JaJ#hhh3)>*CJOJQJ^JaJ#hhhh>*CJOJQJ^JaJ#hhha>*CJOJQJ^JaJ hah3)CJOJQJ^JaJ hahCJOJQJ^JaJ+,-hi   hh^hgda & F h0`0gd=f@  ^gdpV2  ^gd8 h 4gd8^gdf & F h d^`gd=f@gdf$a$gdf      % * 3 4 L M N U i j ӴqcQcӔ#hhhZX>*CJOJQJ^JaJhZXCJOJQJ^JaJ hahaCJOJQJ^JaJ#hhha>*CJOJQJ^JaJ#hhh3)>*CJOJQJ^JaJhpV2CJOJQJ^JaJh3)CJOJQJ^JaJ hah CJOJQJ^JaJ hah3)CJOJQJ^JaJh@CJOJQJ^JaJhaCJOJQJ^JaJ   * + 2 3 L M T U i j T  & F h^h`gda hh^h`gda & Fh^hgd=f@ hgda gdf hgdZXgdfh`hgdaj k . 9  jkkl3?ry{޼ުޜޜޜޜޜޜުުyhު hh3)CJOJQJ^JaJ hhh3)CJOJQJ^JaJ#hhhd>*CJOJQJ^JaJhZXCJOJQJ^JaJ#hhh3)>*CJOJQJ^JaJ hahdCJOJQJ^JaJ hahaCJOJQJ^JaJ hah3)CJOJQJ^JaJ hah"CJOJQJ^JaJ"T 45=> & F ^gdZX t"gdf & F ^gdZX & F `gdZX,^,gdfgdf & F hh^h`gdZX()dH$}~A & F ^gdZX & F ^gdhgdf & F ^gdZX'@BWai78:HzC޾ޡ~l\Mhah3)CJOJQJ^Jhhh3)>*CJOJQJaJ#hah CJH*OJQJ^JaJ hah"CJOJQJ^JaJ#hXvh3)>*CJOJQJ^JaJh>*CJOJQJ^JaJh CJOJQJ^JaJhcGCJOJQJ^JaJ#hhh3)>*CJOJQJ^JaJ hah3)CJOJQJ^JaJ hah CJOJQJ^JaJABwbJyz  gdf >^`>gdZX & F  ^gdZX & F  ^gdZX & F ^gdZXgdfzC 0*$gdfv^vgdf & F^gdZX hZ^`ZgdXvgdf T|*$^`|gd=f@hZXCJOJQJhah3)CJOJQJ.:p"/ =!8"8#8$8% ^ 2 0@P`p2( 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p8XV~_HmH nH sH tH @`@ NormalCJ_HaJmH sH tH DA D Default Paragraph FontRiR  Table Normal4 l4a (k (No List H@H X[ Balloon TextCJOJQJ^JaJPK![Content_Types].xmlN0EH-J@%ǎǢ|ș$زULTB l,3;rØJB+$G]7O٭V$ !)O^rC$y@/yH*񄴽)޵߻UDb`}"qۋJחX^)I`nEp)liV[]1M<OP6r=zgbIguSebORD۫qu gZo~ٺlAplxpT0+[}`jzAV2Fi@qv֬5\|ʜ̭NleXdsjcs7f W+Ն7`g ȘJj|h(KD- dXiJ؇(x$( :;˹! I_TS 1?E??ZBΪmU/?~xY'y5g&΋/ɋ>GMGeD3Vq%'#q$8K)fw9:ĵ x}rxwr:\TZaG*y8IjbRc|XŻǿI u3KGnD1NIBs RuK>V.EL+M2#'fi ~V vl{u8zH *:(W☕ ~JTe\O*tHGHY}KNP*ݾ˦TѼ9/#A7qZ$*c?qUnwN%Oi4 =3N)cbJ uV4(Tn 7_?m-ٛ{UBwznʜ"Z xJZp; {/<P;,)''KQk5qpN8KGbe Sd̛\17 pa>SR! 3K4'+rzQ TTIIvt]Kc⫲K#v5+|D~O@%\w_nN[L9KqgVhn R!y+Un;*&/HrT >>\ t=.Tġ S; Z~!P9giCڧ!# B,;X=ۻ,I2UWV9$lk=Aj;{AP79|s*Y;̠[MCۿhf]o{oY=1kyVV5E8Vk+֜\80X4D)!!?*|fv u"xA@T_q64)kڬuV7 t '%;i9s9x,ڎ-45xd8?ǘd/Y|t &LILJ`& -Gt/PK! ѐ'theme/theme/_rels/themeManager.xml.relsM 0wooӺ&݈Э5 6?$Q ,.aic21h:qm@RN;d`o7gK(M&$R(.1r'JЊT8V"AȻHu}|$b{P8g/]QAsم(#L[PK-![Content_Types].xmlPK-!֧6 0_rels/.relsPK-!kytheme/theme/themeManager.xmlPK-!0C)theme/theme/theme1.xmlPK-! ѐ' theme/theme/_rels/themeManager.xml.relsPK] 0j   T Az8@0(  B S  ?  ,1NS 333333iivw%%UU  jkklS S V X ` i J>/ *H{L!|vRN O{j_WdH"i#$j?^;3>~A چj_HTL8Jf{^,wJ~ZerxP4PQ{-ESD1ZiX^gNbbK|h6cԣv7k}(&h ^`hH.h ^`hH.h pLp^p`LhH.h @ @ ^@ `hH.h ^`hH.h L^`LhH.h ^`hH.h ^`hH.h PLP^P`LhH.,^`o(.h dd^d`o(hH. 4L4^4`LhH.   ^ `hH.   ^ `hH. L^`LhH. tt^t`hH. DD^D`hH. L^`LhH.h ^`hH.h ^`hH.h pLp^p`LhH.h @ @ ^@ `hH.h ^`hH.h L^`LhH.h ^`hH.h ^`hH.h PLP^P`LhH., ^`o(hH. dd^d`hH. 4L4^4`LhH.   ^ `hH.   ^ `hH. L^`LhH. tt^t`hH. DD^D`hH. L^`LhH.,^`o(. dd^d`hH. 4L4^4`LhH.   ^ `hH.   ^ `hH. L^`LhH. tt^t`hH. DD^D`hH. L^`LhH.h ^`hH.h ^`hH.h  L ^ `LhH.h l l ^l `hH.h <<^<`hH.h  L ^ `LhH.h ^`hH.h ^`hH.h |L|^|`LhH.^`o(.h dd^d`o(hH. 4L4^4`LhH.   ^ `hH.   ^ `hH. L^`LhH. tt^t`hH. DD^D`hH. L^`LhH.h ^`hH.h ^`hH.h  L ^ `LhH.h l l ^l `hH.h <<^<`hH.h  L ^ `LhH.h ^`hH.h ^`hH.h |L|^|`LhH.h ^`hH.h ^`hH.h pLp^p`LhH.h @ @ ^@ `hH.h ^`hH.h L^`LhH.h ^`hH.h ^`hH.h PLP^P`LhH.,^`o(. dd^d`hH. 4L4^4`LhH.   ^ `hH.   ^ `hH. L^`LhH. tt^t`hH. DD^D`hH. L^`LhH.^`o(. ^`hH. pL^p`LhH. @ ^@ `hH. ^`hH. L^`LhH. ^`hH. ^`hH. PL^P`LhH.  ^ `o(. ^`hH. L^`LhH. | | ^| `hH. LL^L`hH. L^`LhH. ^`hH. ^`hH. L^`LhH.h ^`hH.h ^`hH.h  L ^ `LhH.h l l ^l `hH.h <<^<`hH.h  L ^ `LhH.h ^`hH.h ^`hH.h |L|^|`LhH.^`o(. dd^d`hH. 4L4^4`LhH.   ^ `hH.   ^ `hH. L^`LhH. tt^t`hH. DD^D`hH. L^`LhH.h ^`hH.h ^`hH.h pL^p`LhH.h @ ^@ `hH.h ^`hH.h L^`LhH.h ^`hH.h ^`hH.h PL^P`LhH., ^`o(hH., ^`hH.,  L ^ `LhH., l l ^l `hH., <<^<`hH.,  L ^ `LhH., ^`hH., ^`hH., |L|^|`LhH.h ^`hH.h ^`hH.h pL^p`LhH.h @ ^@ `hH.h ^`hH.h L^`LhH.h ^`hH.h ^`hH.h PL^P`LhH.  ^ `o(. ^`hH. 4 ^ `4o(() | | ^| `hH. LL^L`hH. L^`LhH. ^`hH. ^`hH. L^`LhH.h tt^t`hH.h DD^D`hH.h  L ^ `LhH.h   ^ `hH.h ^`hH.h L^`LhH.h TT^T`hH.h $$^$`hH.h L^`LhH.^`o(. ^`hH. pL^p`LhH. @ ^@ `hH. ^`hH. L^`LhH. ^`hH. ^`hH. PL^P`LhH.!>/#${Lj_H>~ArxPWd?^;O{1ZRN v,wJ|h4PQESX^g8Jk}         W                 W        W                 Dh                          W                 tu                 W                 W                 o hT                         h3)+D'2pV2=f@Xv zZX"p@f8dacGYG_ @@UnknownG*Ax Times New Roman5Symbol3. *Cx Arial5. .[`)TahomaA$BCambria Math AhF!F!;FCC!24 3QX?=B2!xx Grossmont CollegeGCCCDGCCCD\               Oh+'0T     (4<DLСŴýGCCCD Normal.dotmGCCCD2Microsoft Office Word@ @8H@ @ C՜.+,0 hp  GCCCD СŴý Title  !"#$%&'()*+,-./0123456789:;<=>?@ACDEFGHIKLMNOPQTRoot Entry F@|'V1Table^QWordDocument00SummaryInformation(BDocumentSummaryInformation8JCompObjr  F Microsoft Word 97-2003 Document MSWordDocWord.Document.89q