PE 231 Lifetime Health & Fitness

CRN: 20545 Fall 2014 Credits: 3 Instructor: Dani Blackwell Class Location: AC 132 M, W, F 12:00 - 12:50 Email: [email protected] Office hours: By appointment only in T213 Go to my instructor’s webpage click on the ‘Book Now’ Link COURSE DESCRIPTION: Evaluates selected areas of the student’s present health and fitness level. Provides information on each of the seven wellness dimensions as they relate to physical fitness, back care, heart health, stress management, nutrition, weight management, behavior change, and lifestyle choices. Considers work-life balance and self responsibility. Shows the student how to enter the work site as a fit and healthy individual and suggests ways to maintain that level of health. Placement in Writing 90 or higher is suggested. Students must be willing to use (not necessarily own), a computer. TECHNOLOGY: It is vital to your success in this class that you have access to the internet and have some knowledge of computer usage. OBJECTIVES: 1) Define wellness and describe its dimensions 2) Design individual comprehensive programs for physical fitness, nutrition and stress management. 3) Demonstrate the process for behavior change. 4) Evaluate or assess key indicators of health and fitness such as blood pressure, body composition, blood lipids, blood glucose, cardio respiratory fitness, muscular endurance, and flexibility. Each area above incorporates hands-on and applicable experiences that will help motivate students plan for the future and remain healthier throughout their lives. This class ultimately facilitates student to increase their lifespan (how long a person lives), and their healthspan (how long a person lives healthily).   

REQUIRED TEXT:

Fit and Well, 11th Ed, Fit & Well, Fahey/ Insel/ Roth. You can just pick up the Connect online code as the whole book is online as well. The book and/or code are available at the LBCC bookstore.   

ASSIGNMENTS:

Attendance/Participation – This class is an interactive class (I want your comments and ideas) in which you need to be present in order to participate and gain knowledge about your health that you will use for your lifetime. Class attendance and participation will help your grade considerably. Do all that you can to be in class and on time. Reading Reflections & Discussions: For each chapter you read you need to reflect on what you learned. This could be questions you have from the reading, key points you felt the chapter was about, new items you learned, items you would like to learn more about. The reflection needs to be at least ½ a page for each chapter you read. When you come to class we will be partner discussing your reflection.

Wellness Activity Sheet (online via Moodle): As you complete each assignment, record your scores on the “Wellness Activity Sheet”. I will collect this the final week of class. Quizzes & Exams: There will be weekly quizzes online via Moodle. Quizzes must be submitted through Moodle. There will be two exams (midterm & final) throughout the term (questions consist of true/false, multiple choice, fill-in, matching, and short answer) and will also be submitted through Moodle. Healthy Lifestyle plan: The course objective is to assess and maintain/change to ensure healthy behaviors for overall wellness. The student will assess and produce an effective plan for change and/or maintenance in the following areas: *Healthy behavior change *Physical Activity plan *Heart Health *Nutrition plan *Stress management plan

CLASS EXPECTATIONS: ● ● ●

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Come to class on time. Come to class prepared for discussion and activity (meaning always do your pre-work). Come to class with completed assignments – late assignments will be accepted for 10% off each day late. Can ONLY turn in for credit up to 1 week after due date. If you are absent on the day an assignment is due, you MUST submit it via Moodle BEFORE start time of class or it will be considered late. If not an assignment to be submitted via Moodle then you MUST email me the assignment. Be sure that you get a response from me to know that I received it. Come to class with your electronic devices, as we will use them during class time. Notify instructor when absent, especially for an extended period of time as this will allow you to stay current with coursework and prevent you from being dropped from the class. You must be in class the full 50 minutes to receive full credit for attendance and must do the pre-work.

GRADING (Subject to change at instructor's discretion.):

Attendance/Participation 130 pts (5 pts per class) Quizes 70 pts (10 pts each) Reading reflections 55 pts (5 pts each chapter) Wellness Activity Sheet 25 pts (due last class) Exams 100 pts Assignments (for plans) 50 pts Healthy Lifestyle Plan (30% of grade) 175 pts (25 behavior change, 25 stress management, 25 heart health, 50 nutrition, 50 Physical Activity) Total 605 pts

Assigned grades:

The default grade will be the A-F letter grade. A-F grades will be assigned based on a percentage of the total possible points with 90% and above being an “A”, 80% - 89% = “B”, 70% - 79% = “C”, etc.. For students who request Pass/No Pass Grading, a “Pass” grade can be issued for students who earn more than 70% of the possible points. An “I” grade may be assigned (at the instructor’s discretion) when the student has completed 75% or more of the work in the course but is unable to finish the remaining work due to circumstances beyond student control. An “I” is not used to avoid a failing grade. ADMINISTRATIVE WITHDRAWAL: Students who do not attend 50% of the class sessions during the first or second week of classes can be administratively withdrawn. CENTER FOR ACCESSIBILITY RESOURCES: You should meet with your instructor during the first week of class if ● you have a documented disability and need accommodations, ● your instructor needs to know medical information about you, or ● you need special arrangements in the event of an emergency. If you believe you may need accommodation services please contact ​ Center for Accessibility Resources, 917-4789. If you have documented your disability, remember that you must make your request for accommodations through the ​ Center for Accessibility Resources Online Services web page every term in order to receive accommodations. .

LBCC COMPREHENSIVE STATEMENT OF NONDISCRIMINATION:

LBCC prohibits unlawful discrimination based on race, color, religion, ethnicity, use of native language, national origin, sex, sexual orientation, marital status, disability, veteran status, age, or any other status protected under applicable federal, state, or local laws. (For further information: http://po.linnbenton.edu/BPsandARs/1015%20-%20Nondiscrimination%20Policy.pdf)

PE 231 Fall 2014 CRN: 20545 M, W, F 12-12:50 PM Instructor: Dani Blackwell *subject to change per instructor Week  1 

Monday 

Wednesday 

Friday 

Sept 29  Get to know you  Syllabus activity – Warning of Risk  Introduction to Moodle & Connect    HW: Fill out Computer Usage &  Electronic Devices Questionnaire  (Moodle) Labs (connect) Read  Chapter 1 & create reflection paper 

Oct. 1  Discussion & Activity on Into to  Wellness, Fitness, and Lifestyle  Management (chapt 1)    Intro Behavior Change 

3  SMART Goals 

2 

6  Discussion on Principles of Fitness  Chapter 2  Question concerns with Moodle?    HW: Look for Fitness Plan & Bring to  class Wed. 

8    Work in groups with Fitness Plans &  Present 

10 (No Class meeting)    Note: Behavior change Plan Due Online  (Moodle)    HW Read Chapter 3 & create reflection  paper 

3 

13  Cholesterol screening ­  Tuesday,  October 14th  6:30am ­ 9:00am @ Albany campus,  Wellness Lab, Room AC­122  Students must schedule their  appointment before midnight on  October 12th After midnight,  appointments will not available.    Finish Presentations on Fitness Plans    Discussion on Cardio­Chapter 3 

15  Finish Chapter 3 (if needed)    Taking Heart Rate  (Resting & THR zone)    Intro to EXRX.net    Cardio Assessment    HW: Read Chapter 4 & Reflection 

17  Discussion on Muscular Fitness Chapter 4       

4 

20  Push up, Curl up, un­weighted squat,  height & weight assessments      HW: Read Chapter 5 & create  reflection paper 

22  Discussion on Flexibility and Low­Back  Health ­ Chapt 5 

24  Sit­n­reach, zipper, and low back  assessments  Sample Yoga routine/healthy back circuit    HW: Read chapter 6 & create reflection  paper 

5 

27  Discussion on body composition  ­ Chapter 6   

31  29  Discussion on Putting together a complete  Blood pressure, Height Weight,  fitness program ­ chapt 7  BMI, Waist measurement, hip to    waist ratio assessments  Fitness Planning Assessment      (note: any make up labs done today) Evaluate the same fitness program from    earlier    HW: Read chapter 7 & create  reflection paper         

  Behavior Change Questions?     Pedometer App Activity    HW: Read Chapter 2 & create reflection  

Week  6 

Monday 

Wednesday 

Friday 

Nov. 3  Work on Fitness planning  assessment    Sample circuit workout ­ Activity    HW: Read chapter 11 (note not  chapter 8) & create reflection  

5  Discussion on Cardiovascular health­  Chapt 11    Heart Health Assessment    Review for Mid­term    HW: MIDTERM 

7  NO Class – MIDTERM ONLINE!!!! 

7 

10  Discussion on Nutrition ­ Chapt 8    2 day Food Log Assignment     

12  Discussion on Food labels  Sample serving sizes        HW: bring 3 food labels of food you  normally eat 

14 (Heart Health Assessment Due)  Compare three foods – discuss (lab 8.3)    Fast food (lab 8.3 part II) bring electronic  device.    HW: Finish Lab 8.3 Turning in next class. 

8 

17 (2 day food log due)  Discussion­More on Nutrition        Juice Article activity (if time)    HW: Read chapter 9 & create  reflection paper 

19  Discussion on Weight management    Hungry for Change     

21  Finish Hungry for change  Discussion     

9 

24  partner check ­ makeover meal    Nutrition Assessment Assignment    HW: Read chapter 10 & create  reflection paper for Monday 12/1 

26      No Class Thanksgiving 

28      No Class Thanksgiving 

Dec. 1 (Nutrition Assessment Due­  Moodle)  Discussion on Stress    Evaluate current stress levels – lab  10.1 (weekly log)     

3  Discussion More on stress    Top 10 stress busters activity    Stress management assessment    HW: bring either behavior change,  Fitness Plan , or nutrition assessment for  evaluation 

5  Evaluation of behavior change, Fitness Plan , or nutrition assessment ­ Can only be  done in class!     Review for final    Final day for any lab make ups 

  

  

10 

Finals  8  (Stress management Due, Wellness  Activity Sheet Due)   

Final Exam Online  

  Fitness Planning Assessment Due    HW: Read Chapter 8 & create reflection  paper  

Printed Name: _________________________________________Dani Blackwell CRN:42337

 

WARNING OF RISKS: Participation in any Physical Fitness, Exercise or Weight Training class may involve injury of some type to either yourself or a fellow student. Such injury can include direct physical and possible crippling injury to one’s body and the possibility of emotional injury experienced as a result of witnessing or actually accidentally inflicting injury to another. The severity of such injury can range from a minor injury to complete paralysis, or even death. Such injury can impair one’s general physical and mental health and hinder one’s future ability to earn a living and generally to enjoy life. Injuries in a Physical Fitness, Exercise or Weight Training class can occur and you are encouraged to have a complete physical examination prior to attending class if you have any health problems or considerations due to injury, illness or age or a history of heart disease or high blood pressure, respiratory problems, skeletal or muscular injuries or ailments or are 30 lbs or more over your recommended weight based on a standard weight chart. Risks that may be encountered may include cardiac or respiratory distress; bone or joint injuries; back or muscle injury; slipping, tripping or falling; lifting, twisting, straining, spraining or breaking an appendage; or other trauma or injury. Injuries may result from the correct or incorrect performance of techniques or equipment used in class, from mis-fitted or worn equipment, from the administration of first aid, from failing to follow training, safety or other rules. This list is non-exhaustive and is provided by way of illustration of risks or injuries that may be incurred. The purpose of this WARNING is to bring your attention to the existence of potential dangers associated with participation in this class and to aid you in making a voluntary and informed decision as to whether you (or your child or ward) should participate in this class or activity. As a student or a parent/guardian of a student, it is your responsibility to learn about and/or to inquire of teachers, physicians, attorneys or other knowledgeable persons about any concerns that you might have at any time regarding student safety and the safety of this class or club activity. You may seek legal counsel before signing this form. If you decide to participate, by your signature you hereby agree to indemnify and hold harmless Linn-Benton Community College including its officers, employees and agents against any/all claims, damages, demands, liabilities and costs incurred including attorney’s fees, which might be made by the undersigned or any third party as a result of damage, injury or death suffered. This agreement shall be binding upon the heirs, successors and assigns of the undersigned. I understand and acknowledge that signing this agreement severely limits my legal rights, and as such, I have been encouraged above to seek legal counsel before signing. STUDENT: I HEREBY ACKNOWLEDGE THAT I HAVE READ AND DO UNDERSTAND THE ABOVE INFORMATION AND WORKING OF RISKS and that I voluntarily choose to participate and that I intend to learn and follow all safety procedures. I understand and acknowledge that I have been encouraged to seek legal counsel before signing this document and that by signing this form I am severely limiting my legal rights. A complete copy of this form will be provided to me upon request. _______________________________________ Date: _______________________ Signature Student PARENT/LEGAL Guardian (if student is under 18 years of age): I have read the above WARNING and I understand that this class may potentially involve the RISK OF INJURY OR DEATH and that by permitting my child/ward to participate in this class they may be subject to the possibility of injury or death. I acknowledge that I do understand the contents of this form and I voluntarily choose to permit my child/ward to participate and by my signature do hereby release, indemnify and hold the college, its officers, employees and agents harmless from any claims, damages, demands, liabilities and costs incurred including attorney s fees. I understand and acknowledge that I have been encouraged to seek legal counsel before signing this document and that by signing this form I am severely limiting my legal rights. A complete copy of this form will be provided to me upon request. ______________________________________ Date: _________________________ Parent/Guardian’s Signature