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Bryan · Kinesiology · Kinesiology and Health - PHED

Ab/Glute Conditioning
PHED-1101

  • Spring 2019
  • Section 303 CRN-23447
  • 1 Credits
  • 01/14/2019 to 05/09/2019
  • Modified 01/06/2019

Meeting Times

9:10 AM - 10:25 AM  Tuesday/Thursday

G152 Blinn College Weight Training Facility

Contact Information

Instructor: Pamela E O'Connor

Office Hours

  • Tuesday, Thursday  2:30 PM to 3:30 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, water and towel.

Course Requirements

The course will include but is not limited to class lectures, readings from text 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

Administrative Withdrawal

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 [email protected] e-mail, to the Department Head, Dr. Shelly Peacock 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.

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

 

 

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.

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

Schedule

LEC Minutes 

Weekly Hours 

 

 

Tuesday, January 15, 2019 

Introduction/Course syllabus 

75 

3 

Thursday, January 17, 2019 

Proper Form: Components of Fitness 

75 

 

Week Two 

  

LEC 

Weekly 

Tuesday, January 22, 2019 

Pre- test Physicals 

75 

3 

Thursday, January 24, 2019 

Pre-Test Physicals 

Workout 

75 

 

Week Three 

  

LEC 

Weekly 

Tuesday, January 29, 2019

Strength Training 

75 

3 

Thursday, January 31, 2019 

Circuit 

75 

 

Week Four 

  

LEC 

Weekly 

Tuesday, February 05, 2019 

Flexibility and Strength Training 

75 

3 

Thursday, February 07, 2019 

Training 

75 

 

Week Five 

  

LEC 

Weekly 

Tuesday, February 12, 2019

Workout 

75 

3 

Thursday, February 14, 2019 

BOSU 

75 

 

Week Six 

  

LEC 

Weekly 

Tuesday, February 19, 2019

Core Workout 

75 

3 

Thursday, February 21, 2019 

Circuit 

75 

 

Week Seven 

  

LEC 

Weekly 

Tuesday, February 26, 2019 

Intervals 

75 

3 

Thursday, February 28, 2019 

Strength Training 

75 

 

Week Eight 

  

LEC 

Weekly 

Tuesday, March 05, 2019 

Core Workout 

75 

3 

Thursday, March 07, 2019 

Core Workout 

75 

 

SPRING BREAK 

MON, MAR 11 - FRI, MAR 15 

  

  

Week Nine 

  

LEC 

Weekly 

Tuesday, March 19, 2019 

Core Workout 

75 

3 

Thursday, March 21, 2019 

Intervals 

75 

 

Week Ten 

  

LEC 

Weekly 

Tuesday, March 26, 2019

Strength Training 

75 

3 

Thursday, March 28, 2019 

Circuit 

75 

 

Week Eleven 

  

LEC 

Weekly 

Tuesday, April 02, 2019

Core Workout 

75 

3 

Thursday, April 04, 2019

Flexibility and Strength Training 

75 

 

Week Twelve 

  

LEC 

Weekly 

Tuesday, April 09, 2019 

Intervals 

75 

3 

Thursday, April 11, 2019 

Core Workout 

75 

 

Week Thirteen 

  

LEC 

Weekly 

Tuesday, April 16, 2019

Workout 

75 

3 

Thursday, April 18, 2019 

Workout 

75 

 

Week Fourteen 

  

LEC 

Weekly 

Tuesday, April 23, 2019 

Circuit 

75 

3 

Thursday, April 25, 2019 

Core Workout 

75 

 

Week Fifteen 

  

LEC 

Weekly 

Tuesday, April 30, 2019 

Routines 

75 

3 

Thursday, May 02, 2019 

Routines 

75 

 

Week Sixteen - Finals Week 

  

LEC 

Weekly 

  

  

  

3 

 May 6 – 10, 2019 

FINAL EXAM  

  

 

  

  

  

 

Friday, May 11, 2019 

GRADES DUE 

  

 

  

  

  

 

  

Total Contact Hours 

  

48