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Blinn College • Bryan • Kinesiology • Kinesiology and Health - PHED


Ab/Glute Conditioning PHED-1101

  • Fall 2018
  • Section 302 CRN-12399
  • 1 Credits
  • 08/27/2018 to 12/13/2018
  • Modified 08/30/2018

Meeting Times


9:10 - 10:25 am  Tuesday/Thursday

G152 Blinn College Weight Training Facility

Contact Information



 

Instructor: Pamela E O'Connor

Office Hours

  • Tuesday, 12:15 PM to 1:15 PM, G155

You can also contact me via email to set up an appointment.

Description


A fitness course emphasizing total body conditioning (concentrating on abdominal and gluteal muscle groups), proper technique, and overall physical and mental fitness.

Requisites

None

Core Curriculum Statement


This course is not a core curriculum course.

Outcomes


1. Demonstrate safe and proper techniques for various aerobic and anaerobic exercises.

2. Identify the key components of a physical fitness conditioning program.

3. Design an individualized and personalized physical fitness program to maintain or improve overall fitness.

4. Measure the key components of physical fitness through select criteria in each area.

5. Explain proper dietary guidelines set by United States Department of Agriculture.

Materials


 

Appropriate workout apparel/gear and shoes, container with lid for water and towel.  

Course Requirements


The course will include but is not limited to class lectures, written assignments, notes provided on eCampus and physical training.

Evaluation


Criteria

 

Letter Grades

%

A

90 or above

B

80-89.99

C

70-79.99

D

60-69.99

F

< 60

Types of evaluations and related weights
Type Weight Topic Notes
 

Course evaluation instruments shall consist of at least four major grades including the comprehensive final examination constituting 10 - 30 per cent of the student's grade and attendance/participation constituting a minimum 10 percent of the student's grade.

Class Activities/Participation 30%

Participate in discussion, polling, application activities, & fitness training. To receive daily points, the student must show up on time, engage in the class, wear proper work out attire and stay the duration of the class.

 

 

 

Personalized Fitness Program Design 15%

Design a workout program specifically for you. Included should be a dietary outline.  It must contain specific exercises that cover the key components of fitness and the FITT theory.  

Training Principles and Demonstration 10%

At the end of the semester, students will demonstrate a training method or exercise they will teach to the class.  It has to be an exercise or method that has not been already performed in class. Students are to know how to perform, teach and explain muscle groups associated with the chosen exercise.

Physicals 15%

The students will be assessed over 4 standardized physicals that represent the activities and skills performed throughout the semester.  Those physicals include the wall sit, curl ups, plank and sit and reach test.  

Written Assessments 15%

Two exams will be given throughout the course of the semester.  The exams will be given online. They will consist of material from handouts and lectures.

FINAL EXAM 15%

Comprehensive exam at the end of the semester. Refer to the Blinn College calendar for specific date and time.

Breakdown

WRITTEN ASSIGNMENTS

Written assignments will be administered during the course of the semester covering material from the lectures. Each written assignment is worth ten points and is due on the date listed on eCampus. Late work will not be accepted

Written assignments will include:

Personalized Fitness Program

Design a personalized weekly workout.  The program must contain fitness goals and how to implement.  The goals must include the results of the physicals.  The components of health related fitness must be represented in the program design.   The fitness program will have a weekly journal to be able to implement the personalized program. 

 

 

 

Excellent 100 points

 

Good  85 points

 

Fair  70 points

 

Poor  50 points

 

0 Points

 

Goal Setting 
Establish short-term and long term goals based on health related components and initial assessment

 

 

25


-Has at least one specific short-term & long-term goal for all health related components.
-All goals are based on the evaluation of the initial assessment data. 


-Has at least one specific short-term & long-term goal for all health related components.
-Most (50%) goals are based on the evaluation of the initial assessment data.


-General goals for at least three health related components.
-Some (25%) goals are based on initial personal assessment.
-Has at least one specific short-term & long-term goal. 

 

-General goals for some health related components.
-Goals are not based on initial personal assessment 

 

No submission

Grossly below a collegiate level

 

Components of Health Related Fitness
Four components of health are represented in the program.
-cardiorespiratory
-Muscular strength
-Muscular endurance
-Flexibility

 

 

25

 

-All components are represented in the program. 

 

-Three components are represented in the program

 


-Two components are represented in the program

 

-One component is represented in the program

 

No components represented in this program.

 

Implementation 
A weekly Journal is filled out in the program design and can  be implemented  throughout the semester.

 

 

25

 

Plan addresses all of the stated goals.
-All activities address the training principle of FITT.
-All activities are relevant and are sequenced properly

 

 

Plan addresses all of the stated goals.
-Most (50%)activities address the training principle of FITT.
-Most (50%)activities are relevant and are sequenced properly. 

 

 

-Plan addresses most (50%) of the stated goals.
-Some (25%)activities address the training principle of FITT.
-Some (25%)activities are irrelevant and are sequenced properly. 

 

-Plan addresses some (25%) of the stated goals.
-Activities do not address the training principle of FITT.
-Activities are irrelevant or are not sequenced properly. 

 

Plan does not address any goals.

 

Organization 
Organization of the program

 

 

25

 

-Implemented all of planned activities.
-Program logs are incomplete.
-FITT information provided for all activities. 

 

 

-Implemented most (50%) of planned activities.
-Program logs are complete.
-FITT information provided for all activities. 

 

-Implemented some (25%) of planned activities.
-Program logs are incomplete.
-FITT information provided for some (25%) of the activities

 

-Insufficient evidence of implementation of program.
-Program not recorded on daily log sheets.
-FITT information not present or confusing to reader. 

 

No evidence of implementation of program, daily log sheets or FITT information.

 

Fitness Routine Assignment and Demonstration

Presentation/ Demonstration

50 points

Effectiveness: Exercise correctly addresses the assigned portion of the workout

Presentation: student's voice projects to the class and appropriate cues are used to lead others through the exercise  

Techniques: student displays correct form and safety

Creativity:  Original (never used in class) exercise is performed

 

42.5 points

Effectiveness: Exercise correctly addresses the assigned portion of the workout

Presentation: student's voice is audible but not appropriate for leading an exercise;  appropriate cues are used to lead others through the exercise  

Techniques: student displays correct form and safety 

Creativity:  Original (never used in class) exercise is performed

 

35 points

Effectiveness: Exercise correctly addresses the assigned portion of the workout

Presentation: student's voice is audible but not appropriate for leading an exercise;  cues for the exercise are lacking, making it difficult for others to follow  

Techniques: student displays correct form and safety 

Creativity:  exercise was chosen that has been performed in class

 

25 points

Effectiveness: Exercise does not address the assigned portion of the workout

Presentation: student's voice is unable to be heard; no cues are used to lead others through the exercise  

Techniques: student displays improper form and displays unsafe technique 

Creativity:  exercise was chosen that has been performed in class

 

0 points

No exercise is demonstrated or student does not aid in leading during the presentation 

Written Assignment

50 points

Student includes all required information including, but not limited to: name of exercise, instruction on how to perform the exercise, safety precautions, what muscles are used, and a photo of proper exercise form. 

Submission is written at a collegiate level and is free of spelling or grammatical errors.

Information provided is accurate and factual. 

 

42.5 points

Student includes all but one required pieces of information including, but not limited to: name of exercise, instruction on how to perform the exercise, safety precautions, what muscles are used, and a photo of proper exercise form. 

Submission is written at a collegiate level but contains some spelling and grammatical errors. 

Information provided is accurate and factual. 

 

35 points

Student includes all but two required pieces of information including, but not limited to: name of exercise, instruction on how to perform the exercise, safety precautions, what muscles are used, and a photo of proper exercise form. 

Submission is written at a collegiate level but contains some spelling and grammatical errors. 

Information provided is not accurate or factual. 

 

25 points

Student omits numerous pieces of information including, but not limited to: name of exercise, instruction on how to perform the exercise, safety precautions, what muscles are used, and a photo of proper exercise form. 

Submission is not written at a collegiate level and contains numerous spelling and grammatical errors. 

Information provided is not accurate factual. 

 

0 points

No submission is received. 

Entry is grossly below a collegiate level. 

 

Written assignments/worksheets covering material discussed in class.

 

Wall Sit Test. This is a simple test of lower body muscular strength and endurance. purpose: to measure the strength endurance of the lower body, particularly the quadriceps muscle group.

Established Standards, Norms and/or Criteria for Evaluation of Performance:

The standards for this test were only categorized into male and female. Here are the ratings for the combined leg scores:

rating (points)

males (seconds)

females (seconds)

20

>100

> 60

15

75-99.9

45-59.9

10

50-74.9

35-44.9

5

25-49.9

20-34.9

1

< 24.9

< 19.9

 

 

Curl Ups

This physical assess the core strength of the abdominal muscles.

 

1 Minute Sit Up Test (Men)

Age 

18-25

26-35

36-45

46-55

56-65

65+

Excellent 20 points

>49

>45

>41

>35

>31

>28

Good  17 points

44-49

40-45

35-41

29-35

25-31

22-28

Above Avg  14 points

39-43

35-39

30-34

25-28

21-24

19-21

Average 10 points

35-38

31-34

27-29

22-24

17-20

15-18

Below Avg 8 points

31-34

29-30

23-26

18-21

13-16

11-14

Poor  5 points

25-30

22-28

17-22

13-17

9-12

7-10

Very Poor 2 points

<25

<22

<17

<13

<9

<7

 

1 Minute Sit Up Test (Women)

Age

18-25

26-35

36-45

46-55

56-65

65+

Excellent  20 points

>43

>39

>33

>27

>24

>23

Good  17 points

37-43

33-39

27-33

22-27

18-24

17-23

Above Avg  14 points

33-36

29-32

23-26

18-21

13-17

14-16

Average  10 points

29-32

25-28

19-22

14-17

10-12

11-13

Below Avg 8 points

25-28

21-24

15-18

10-13

7-9

5-10

Poor  5 points

18-24

13-20

7-14

5-9

3-6

2-4

Very Poor 2 points

<18

<13

<7

<5

<3

<2

 

 

Sit & Reach

This physical assess the flexibility of the hamstrings and low back.  

 

MALE                                                 FEMALE                                            

PTS

INCHES

 

PTS

INCHES

 

20

20”+

 

20

21”+

 

17

19-19 ¾”

 

17

20-20 ¾ “

 

14

18-18 ¾”

 

14

19-19 ¾”

 

11

17-17 ¾”

 

11

18-18 ¾”

 

8

16-16 ¾”

 

8

17-17 ¾”

 

5

<16”

 

5

 

 

 

Plank Test

The plank test is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength. purpose: The plank test measures the control and endurance of the back/core stabilizing muscles.

http://running.competitor.com/2014/03/injury-prevention/core-challenge-how-to-execute-a-proper-plank_42052

 MALE                                             FEMALE

PTS

 

TIME

minutes

 

 

PTS

 

TIME

minutes

 

 

20

 

2:00

 

 

20

 

1:45

 

 

17

 

 1:50

 

 

17

 

1:35

 

 

14

 

1:40

 

 

14

 

1:25

 

 

11

 

1:30

 

 

11

 

1:15

 

 

8

 

1:20

 

 

8

 

1:05

 

 

5

 

<1:00

 

 

5

 

<1:00

 

 

 

Blinn College Policies


All policies, guidelines, and procedures in the Blinn College CatalogBlinn College Board Policies, and the Blinn College Administrative Regulations are applicable to this course.

Specific information on civility, attendance, add/drop, scholastic integrity, students with disabilities, final grade appeal, alternative retailers, campus carry and proctoring arrangements and cost.

Notice of any action taken under these protocol and procedures, by Blinn College or its employees, may be delivered by hand, through the U.S. Postal Service, or electronically to the student’s Blinn Buc e-mail account. Notice shall be deemed received upon actual receipt, on deposit in the U.S. Mail, or upon entering the information processing system used by Blinn College for Blinn Buc e-mail accounts, whichever first occurs.

Course Policies


Attendance

The College District believes that class attendance is essential for student success; therefore, students are required to promptly and regularly attend all their classes. Each class meeting builds the foundation for subsequent class meetings. Without full participation and regular class attendance, students shall find themselves at a severe disadvantage for achieving success in college. Class participation shall constitute at least ten percent of the final course grade. It is the responsibility of each faculty member, in consultation with the Instructional Dean, to determine how participation is achieved in his or her class. The faculty shall require students to regularly attend class and shall keep a record of attendance from the first day of classes and/or the first day the student’s name appears on the roster through final examinations. If a student has one week’s worth of unexcused absences during the semester, he or she will be sent an email by the College District requiring the student to contact his or her instructor and schedule a conference immediately to discuss his or her attendance issues. Should the student accumulate two weeks’ worth of unexcused absences, he or she will be administratively withdrawn from class.

There are four forms of excused absences recognized by the institution: 1. Observance of religious holy days - Sec. 51.911(b), Texas Education Code. An institution of higher education shall excuse a student attending classes and/or required activities, including examinations, for the observance of a religious holy day. A student whose absence is excused under this section may not be penalized for that absence and shall be allowed to take an examination or complete an assignment. The student should notify his or her instructor(s) not later than the 15th day of the semester concerning the specific date(s) that the student will be absent for any religious holy day(s). 2. Representing the College District at an official institutional function. If a student is asked by the College District to be an official representative of the College District at any function approved by the institution, the student will be excused from any classes missed and must be allowed to complete all work without penalty for that absence(s) in a timely manner as directed by the faculty member. 3. A high school student representing the independent school district at an official institutional function. If a high school student is asked by the independent school district to be an official representative of the school district at any function approved by the institution, the student shall be excused from any class missed and must be allowed to complete all work without penalty for the absence(s) in a timely manner as directed by the faculty member. 4. Military Service – Sec. 51.9111(d), Texas Education Code; 19 Administrative Code 4.9. If a student can prove he or she is serving on active duty to which he or she is called with the Armed Forces of the United States, the student shall be excused from attending classes and allowed to complete an assignment or take an examination from which the student is excused within a reasonable time after the absence.

Other absences may be excused at the discretion of the faculty member

Attendance

Administrative Withdrawal

Students wishing to appeal an administrative withdrawal should consult their instructor first.  Students that feel the need to pursue the appeal process further need to do the following.  To initiate an appeal, please follow the process detailed in steps 1 – 3.  It is the student’s responsibility to initiate each step of the appeals process.  Students have three class days from the date of notification to initiate, by @buc.blinn.edu e-mail, to the Department Head, Dr. Shelly Peacock shelly.peacock@blinn.edu and complete the process.

  1. Prepare a letter of appeal.  This letter must include your name, student identification number, course number, section number, and a description of any extenuating circumstances along with the necessary documentation for all absences.
  2. Schedule an appointment with Dr. Peacock to discuss the administrative withdrawal.  You must bring the letter of appeal to this meeting.
  3. If the appeal is approved, you will be reinstated immediately.  If denied, you will not be reinstated into the class.

Attendance & Participation

Attendance:   There will be a sign-in sheet every day of class and you are required to sign in to get credit for attendance.  If you do not sign in, you will be counted absent for that day.  If we look at the chart below 2 classes missed = 1 week of absences and 3 classes missed = 2 weeks of absences. When you accumulate 2 weeks of absences you will be administratively dropped from the class.

Type of Course

1st Email Notification (Notification is sent to your Blinn College email address)

2nd Email Notification

Administrative Withdrawal

Number of Absences

Week Equivalency

Number of Absences

Week Equivalency

MWF classes

3 classes missed

1 week

6 classes missed

2 weeks

MW or TR classes

2 classes missed

1 week

4 classes missed

2 weeks

Night classes

1 classes missed

1 week

2 classes missed

2 weeks

Blended classes

1 on-site class missed

1week

2 classes missed

2 weeks

On-line classes

Defined by instructor

1 week

Defined by instructor

2 weeks

 

 

Type of Course

Administrative Withdrawal

Number of Absences

Week Equivalency

Mini semester

2 classes missed

2 weeks

Summer Session

3 classes missed

2 weeks

10 week Session

6 classes missed

2 weeks

Accelerated Session

3 classes missed

2 weeks

 

 

 

Participation:  Every day there will be a sign-in sheet.  Each day if you sign in and participate you will earn  5 pts.  

PARTICIPATION RUBRIC

Level 5 

5 Points

  • Student participates respectfully & enthusiastically. 
  • Student always cooperates, volunteers often & helps others. 
  • Superior listening skills & understanding of rules, skills & strategy of sport. 
  • Student is always prepared & on time for class.
  • Hustles & gives 100% best effort all the time.
  • Student demonstrates positive leadership in all activities. 

Level 4 

4 Points

  • Student participates in all activities consistently with a respectful & positive attitude.
  • Often enthusiastic & usually sportsmanlike.
  • Student listens without interrupting, volunteers sometimes & is cooperative.
  • Good level of understanding of rules, skills & strategy of sport.

Level 3 

3 Points

  • Student is always prepared & on time for class Student participates respectfully at a satisfactory level (“OKAY”) in activities that interest them.
  • Student exerts a good effort if with friends, if winning, if good at activity….”IFFY Effort”.
  • Student is usually prepared & on time for class.
  • Sportsmanlike when being supervised. 

Level 2 

2 Points

  • Listens to instruction & has basic knowledge of sport. Student needs motivation & supervision to participate.
  • Student is usually unprepared and/or often late for class.
  • Just trying to survive PE class – going through the motions – minimal effort. (No sweat ever.)
  • Lots of excuses & contributes very little to class environment.

Level 1

1 Point

  • Some knowledge of sport Student’s participation is minimal.
  • Student displays poor listening skills & often interferes with other’s learning.
  • Student is usually late, absent &/or unprepared. Off-task, whines, argues, complains, lots of excuses & has an overall negative attitude

Absent

0 Points

  • Very little knowledge of sport Did not attend or participate or asked to leave

Missed Assignments

If you miss any of the assignments you will be given a grade of “0” for that assignment.  I will NOT go back and reopen assignments.  Final Grades are calculated immediately following the Final Exam.  Assignments/Tests missed due to the official Blinn College excused absence policy are eligible for make-up.  Verification of these absences is mandatory.  Access to a computer with an internet connection is a requirement.  There are computers on campus that are available for you to use.  If you choose to use your computer at home, extensions will not be given due to computer problems.  You must make sure you work out the “bugs” by contacting “Support” to ensure your computer is working properly.

No Excused Absences

The only Excused Absences are 1 of the 4 listed above in the "Attendance Policy" section. Examples of unexcused absences include, but not limited to: illness, doctor appointments, hospitalization, personal business, court appearance, vehicle breakdowns, or other unrelated business is not excused.  Exams for another class, or other school related business is not excused.

Students: you must report an absence to your instructor, using your Blinn College email account (@buc.blinn.edu) within 24 hours of the class period missed for consideration to be excused.  Your instructor will require official documentation to determine whether the absence is excused or unexcused.  Absences will not be excused at a later date if this procedure is not followed. Classes missed because you were Administratively Withdrawn from the class due to absences is not an excused absence.

Student E-Mail Account

Blinn College has a student e-mail account for every student.  It is the student’s responsibility to check this e-mail account daily for important information.  To find out how to access this e-mail account, go to http://www.blinn.edu/acadtech/studentemail/ This is where you will find step-by-step instructions on how to use your account.

Computer/eCampus Related Problems

If you experience eCampus problems you must submit a Help Desk Ticket.  Save the correspondence that you have with the Distance Education Department.  If the problem was Blinn’s fault (e.g. eCampus was down, etc.) then the assignment will be extended for you.  You must notify us of this problem and present to us the correspondence that you had with the Distance Education Department before the semester ends.  We will not be able to help you after the semester ends.

Computer Access

Computer access on the Bryan Campus is in The Library, The Learning Center (second floor of Library) and in the Open Computer Lab in the Health Building, room H-225B.  Click here to see a map of the Bryan Campus.

Extra Credit

There is no extra credit awarded.  There is no grade enhancement.

Food and Drinks

Instructors and students are not allowed to bring food and/or drinks in any Blinn College classroom/lab.

Exception: plastic or metal water bottles are allowed in all H&K activity classes.

Schedule


Tuesday/Thursday Fall 2018

         

Week One

Meeting Details

LECT

Weekly

August 28

Introduction/ Course syllabus

1.5

3

 August 30

Proper Form: Components of Fitness

1.5

Week Two

 

LECT

Weekly

September 4

Pre- test Physicals 

1.5

3

September 6

Pre - test Physicals

1.5

Week Three

 

LECT

Weekly

September 11

Strength Training

1.5

3

September 13

Workout

1.5

Week Four

 

LECT

Weekly

September 18

Flexibility and Strength Training

1.5

3

September 20

Workout 

1.5

Week Five

 

LECT

Weekly

September 25

Intervals & Circuit

1.5

3

September 27

Strength Training/Written Assignment 1 Due

1.5

Week Six

 

LECT

Weekly

October 2

Physicals/Exam 1

1.5

3

October 4

Workout

1.5

Week Seven

 

LECT

Weekly

October 9

Strength Training

1.5

3

October 11

Core Workout

1.5

Week Eight

 

LECT

Weekly

October 16

Intervals and Circuit

1.5

3

October 18

Written Assignment 2 Due; Workout

1.5

Week Nine

 

LECT

Weekly

October 23

Strength Training

1.5

3

October 25

Workout

1.5

Week Ten

 

LECT

Weekly

October 30

Core Workout

1.5

3

November 1

Physicals/Exam 2

1.5

Week Eleven

 

LECT

Weekly

November 6

Intervals

1.5

3

November 8

Strength Training

1.5

Week Twelve

 

LECT

Weekly

November 12

Workout

1.5

3

November 15

Workout

1.5

Week Thirteen

 

LECT

Weekly

November 20

Core Workout

1.5

3

November 22

Thanksgiving Holiday

1.5

Week Fourteen

 

LECT

Weekly

November 27

Routines

1.5

3

November 29

Routines

1.5

Week Fifteen

 

LECT

Weekly

December 4

Physicals

1.5

3

December 6

Physicals

1.5

Week Sixteen - Finals Week

 

LECT

Weekly

December 13, 2015

@ 9:00 am

Final Exam/ ROUTINES

3

3

 

 

 

 

Total Contact Hours

 

48