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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