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North Seattle Community College
Physical Education Department
Course Title: Aerobics
Course Number: PEC 110
Time: MWF 8:00-8:50 a.m.
Credits: 2.0
Instructor: Trish Root
Phone: (206) 528-4593
Office Hours: MWF 11am-12pm, TTH 1-2pm
Email: [email protected]
Course Description
This class involves dynamic, rhythmic, large-muscle exercise performed to music. Each workout will consist of
warm-up, cardiovascular work bout, cool-down, and flexibility components; a strengthening component will be
included most days. While there will also be lecture/discussion material, most course-related content will need to
be covered by students outside of class time by reading the course copy packet. This class is designed for those
who have had some or no previous “aerobic dance” experience and for those who are interested in gaining or
maintaining overall fitness levels.
Course Objectives
By the end of the class the student will:
1) Perform at least 30 minutes of cardiorespiratory (aerobic) training through aerobic dance without stopping.
2) Participate in fitness testing, achieving scores of no less than 60% on any one test.
3) Obtain at least 60% on both the midterm and final examinations, as scheduled in class.
4) Take his/her pulse in order to determine his/her individual target heart rate zone during each class. (Exception:
if heart rate is medically controlled, student may need to use Rate of Perceived Exertion scale to assess
workout intensity)
5) Improve his/her cardiorespiratory fitness level, as evidenced through fitness testing and through progressive
workouts.
6) Use safe movements at all times, i.e. use low impact and/or other modified exercises when necessary.
Student Responsibilities
1. Each student is to wear proper shoes, i.e. aerobic shoes, cross training shoes or other appropriate athletic
shoe to absorb shock from the impact inherent in aerobics. Running shoes do not provide the lateral
support needed for the movements performed in this class, and also may mar the floor surface.
2. Shorts, t-shirts, dance pants, sweat pants, leggings, etc. are appropriate attire for this class. Any student
without proper attire/shoes will not be able to participate and HENCE LOSE PARTICIPATION POINTS
FOR THAT CLASS PERIOD. NO EXCEPTIONS.
3. Each student is to arrive at class on time and prepared to work out. Students who arrive late will lose
participation points. Students who leave early will lose participation points.
4. Each student needs to be aware of his/her own target heart rate zone so workouts can be modified when
the individual is working too hard/not hard enough.
5. Be wary of injury! Unfortunately, aerobic dance can breed shin splints, tendinitis, and joint problems for
some individuals. Icing the affected area and resting can help with these conditions. Performing low
impact movements can also help. Students should inform their physicians before starting any new
exercise program.
Student Responsibilities (continued)
6. Each student is responsible for his or her own learning experience throughout the quarter. Any student
with questions about his or her grade should make an appointment with the instructor well before the end
of the academic term.
7. If a student needs any course adaptations or accommodation due to disability, if emergency medication
information needs to be shared with the instructor, or if the student needs to make special arrangements in
case of building evacuation, the student will make an appointment with the instructor as soon as possible.
8. Each student is expected to follow the NSCC student conduct code.
9. ALL students MUST bring their current school identification cards with them to each class. The
appropriate quarter term sticker must be on the back of the card. Any student without his/her school
identification card will be declined access to the Wellness Center. If students have any questions about
this policy, they should speak with or call Carrie Napoli, Wellness Center Manager, at (206) 528-4591.
Required Text
There is no required textbook, but there is a required course copy packet available in the Copy Center.
Evaluation
Participation
Midterm
Final exam
Heart rate worksheet
Fitness Testing
Improvement
Points
75 points
25 points
25 points
5 points
75 points
25 points
230 points
Participation
Participation refers to a student’s activity during class. Attendance is necessary for active participation to occur.
IRREGULAR ATTENDANCE AND FREQUENT TARDINESS WILL RESULT IN A LOW PARTICIPATION
GRADE.
Attendance
Students are expected to attend all class sessions. For every absence, the student will receive 10 points off his/her
participation grade. For example, four absences would subtract 40 points from the 230-point total. NOTE:
Although only 75 participation points can be earned, a student with many absences can lose more than 75 points.
For example, a student with nine (9) absences will lose 90 points from lack of participation. If that same student
were to score 100% of the remaining points possible in the class, 140 points would be earned, which equals 61%
or grade of 0.7 for the course. Three latenesses equal one absence. Students are responsible for all that transpires
in class, whether in attendance or not. Any student arriving late must check in with the instructor at the end of the
class to change the recorded absence to a “tardy.” If the student does not check in with the instructor, he/she risks
counting the lateness as an absence.
Students will be allowed to make up three (3) missed days of participation by attending any of the drop-in classes
available at the Wellness Center. Documentation for “make-ups” is required, as explained in class.
Examinations
Midterm
Friday, February 9—take home exam
Final Exam Friday, March 16—take home exam**
**The final exam is cumulative, and will be due at 12:00pm noon in my mailbox or under my office door on
Monday, March 19
Heart Rate Worksheet
In order for a student to accurately gauge his/her workout intensity, he/she will need to calculate a “target heart
rate.” The 5-point heart rate worksheet will demonstrate that students can accomplish this objective. This twopage assignment, located in the class copy packet, will be due at the end of the second week.
Fitness Testing
Students will be tested on cardiorespiratory fitness, with the test used based on the availability of the upstairs
track. Students will also be tested for abdominal and upper body muscular strength and endurance through an
abdominal crunch test and a push-up test, respectively. Lower body muscular strength and endurance will be
assessed through a “wall sit” test. Flexibility of the hamstrings and lower back will also be assessed through the
“sit-and-reach” test. Students will be graded on cardiorespiratory fitness (25 points) and the best two
performances (50 points) out of the four crunch, push-up wall sit, and sit-and-reach tests. Norms and point values
for these tests are located in the back of the class copy packet.
Improvement
This score will be based upon a student’s performance in fitness testing sessions between the beginning and end
of the quarter.
Please communicate any questions or concerns about course policies to the instructor.
Aerobics Reading Assignments
Week Number
Reading Materials from Copy Packet
1
Components of a Workout
F.I.T. Principle
2
Target Heart Rate Worksheet (two pages)
Target Heart Rate Formula Review Sheet
3
Components of Fitness
R.I.C.E. Basic Injury Treatment
4
Static, Ballistic and Dynamic Stretching
Common Injuries
5
Principles of Overload, Specificity and Progression
6
Nutrition and Food Pyramids
7
The Body’s Fuels
How Much Protein Do You Need, and Where Can You Get It?
8
How Safe Are Dietary Supplements?
Should You Be Taking Vitamin Supplements?
9
Fluid Maintenance
Dietary Water and Sodium Requirements for Active Adults
10
Herbs and Athletes
Coronary Artery Disease
11
None
GRADING SCHEDULE
Decimal Grade
4.0
3.9
3.8
3.7
3.6
3.5
Letter Grade
A
A
AAAA-
Percent
96-100
94-95
93
92
91
90
3.4
3.3
3.2
3.1
3.0
2.9
2.8
2.7
2.6
2.5
B+
B+
B+
B
B
B
BBBB-
89
88
87
86
85
84
83
82
81
80
2.4
2.3
2.2
2.1
2.0
1.9
1.8
1.7
1.6
1.5
C+
C+
C+
C
C
C
CCCC-
79
78
77
76
75
74
73
72
71
70
1.4
1.3
1.2
1.1
1.0
0.9
0.8
0.7
0.7
0.7
0.0-0.6
D+
D+
D+
D
D
D
DDDDF
69
68
67
66
65
64
63
62
61
60
0-59