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Home My WebLink AboutWEX-118BERGEN COMMUNITY COLLEGE Division of Health Professions Wellness Exercise Science Department Departmental Policy Syllabus COURSE TITLE:50+ Fitness (formerly WEX-208) COURSE CREDITS/HOURS 2 labs 1 credit PREREQUISITE:None SEMESTER & YEAR:All COURSE NUMBER:WEX-118 OUTCOMES STATEMENT: The student will demonstrate knowledge of this exercise mode and personal behavior that engages physical activity to the extent that creation and maintenance of optimal fitness can contribute to lifelong well-being. STUDENT LEARNING OBJECTIVES: A.To investigate the principles of training as they apply to the older adult student. B.To recognize the benefits that resistance training and cardiorespiratory training may have on health status: cardiorespiratory efficiency, weight management; strength; flexibility; stress management and osteoporosis. C.To understand the relative importance of fitness training as it affects activities of daily living. D.To investigate the allocation of time for the continuation of a fitness training program. ASSESSMENT CRITERIA: A.Demonstrate in writing the similarities and differences between cardiorespiratory training, resistance training, and flexibility. B.Demonstrate in writing a description of selected benefits of regular cardiorespiratory and resistance training relative to: cardiorespiratory fitness, weight management; strength; flexibility; stress management and osteoporosis. C.Demonstrate verbally and/or in writing the impact that fitness training could have on a selected activity of daily living. D.Demonstrate a time management plan that includes selected activities such as work, school, and a fitness training program. COURSE CONTENT: I.Orientation A Procedures, requirements & policies B.Safety issues and procedures C.Evaluation methods II.Use of equipment A.Machines B.Free weights C.Tubes, Bands D.Stability ball III.Aerobic principles and application A.Intensity, Frequency, Duration B.Treadmill C.Elliptical trainer D.Stationary bikes IV.Weight training principles and application A.Overload B.Sets, Reps, Resistance C.Protocols, Pyramid, Super Set, etc. D.Multi-joint; single joint movements V.Flexibility principles and application A.Stretching – active & passive B.Dynamic stretch movements VI.Nutrition concepts and exercise A.Caloric equation B.Weight management – loss/gain C.Caloric expenditure VII.Health Benefits A.Cardiovascular B.Musculoskeletal C.Body composition D.Stress management E.ADL – activities of daily living VIII.Program Design – needs assessment A.Aerobic component B.Resistance training component C.Flexibility component D.Exercise annoyances – aches & pains PROCEDUES, METHODS AND TECHNIQUES A.Class presentation B.Demonstration and discussion C.Media utilization D.Resources 1.Library 2.Gymnasium 3.Computer center SUGGESTED TEXTBOOKS: ACSM Health Related Fitness Assessment Manual , Lippincott,Williams and Wilkins Katch, Frank, and William McArdle,Exercise and Health,4th ed, Lea & Febiger. Henderson, Joe.Total Fitness – Training for Life,Wm C. Brown, Co. Kleiner, Susan M.Power Eating, 2nd ed. Human Kinetics Publishing. NSCA Guide to Basic Weight Training , Luxart communications,Canada NSCA Guide to Aerobic Training , Luxart Communications,Canada WRITING REQUIREMENTS Students will be assigned out-of-class writing projects during the course of the semester (journals, self-assessments, research papers, book reviews, etc.).The number of assignments and their content will be exclusive of writing essay (required on examinations. GRADING POLICY A final grade for the course is based on the student’s performance on the required work for the course (writing assignments, examinations, quizzes, class presentations, attendance, etc.) and on his mastery of the material covered in the course. A student’s participation may also be evaluated and used in the determination of a final grade. ATTENDANCE POLICY Students are expected to attend punctually every scheduled meeting of each course in which they are registered. Attendance and lateness policies and sanctions are to be determined by the instructor for each section of the course. These will be established in writing on the individual course outline. Attendance will be kept by the instructor for administrative and counseling purposes. RULES & REGULATIONS At the beginning of the academic year, each student is expected to obtain a copy of the College Catalog, Student Handbook, and the Academic Calendar. The catalog contains information about the regulations and procedures essential to student life on campus.Every student is responsible to be aware of information included in the catalog and student handbook regarding conduct, academic integrity, appropriate use of technology, etc. ACADEMIC & STUDENT FACILITIES Students are referred to the College Catalog which contains a complete listing and description of available facilities and services including but not limited to: the Silverman Library, Office of Specialized Services, Bookstore, Graphics lab, Tutoring Center,Athletic and Exercise facilities, etc. Student and Faculty Support Services [optional but recommended] The Office of Specialized Services Room L-115 201-612-5269 www.bergen.edu/oss ossinfo@bergen.edu The Sidney Silverman Library Room L-226 Lyndhurst 2nd floor Main Building, Pitkin Education Center, L-wing, 2nd Floor. Paramus Library Hours: (201) 447-7131 or visit http://www.bergen.edu/library/calendar/gcal.htm Paramus Service Desk: (201) 447-7970 Meadowlands Location: 1280 Wall Street, Lyndhurst 2nd Floor Meadowlands Library Hours: http://www.bergen.edu/library/calendar/gcal.htm Meadowlands Service Desk: (201) 301-9692 www.bergen.edu/library The Distance Learning Office-for any problems you may have accessing your online courses Room C-334 201-612-5581 psimms@bergen.edu Testing Room S-127 (201) 447 – 7203 testoffice@bergen.edu Tutoring/ Writing Center Room L-125 (201) 447 7489 tconlinetutoring@bergen.edu Health Services Room HS100 (201) 447 – 9257 Email: healthservices@bergen.edu IT Help Desk (201) 447-7109 helpdesk@bergen.edu PROPOSED COURSE CALENDAR Readings appropriate to class activity Week 1 Orientation & procedures; review of t raining relative to aerobic and resistance training; learning use of machines, free weights, etc. Week 2 Rationale and use of warm-up & cool-sown techniques; stretching techniques; examination of frequency and duration variables, program design Week3 Use of target heart rate; RPE scale; calculation of appropriate resistance in program; discussion of exercise annoyances – aches, pains Week 4 Exercise selection relative to muscle balance; aerobic needs; use of free weights Week 5 Manipulation of intensity; duration for Aerobic conditioning Week 6 Program variations; nutrition concepts applied to exercise; Week 7 Introduce interval training; Super sets Week 8 Introduce Pyramid training; forced reps Week 9 Discussion of exercise effects on aging and ADL (Activities of daily living) Week 10 Assessment of progress and review of individual programs. Week 11 Introduce CWT (Circuit weight training) Week 12 Continue with exercise routines incorporating CWT as an option. Week 13 Introduce use of tubes, bands, stability ball Week 14 Discussion of health benefits of exercise and a life-long program. Week 15 Summative remarks; evaluation Course sequence and content are subject to change without notice as emphasis on course content may vary.