Course Outline of Record Los Medanos College 2700 East Leland Road Pittsburg CA 94565 (925) 439-2181

Course Title: Physical Fitness Subject Area/Course Number: KNACT-006

New Course OR Existing Course

Instructor(s)/Author(s): Colleen Ralston

Subject Area/Course No.: KNACT-006 Units: 1 Course Name/Title: Physical Fitness Discipline(s): Physical Education

Pre-Requisite(s): None Co-Requisite(s): None

Advisories: None

Catalog Description: Physical Fitness is an exercise class designed to improve cardiovascular endurance, muscular endurance, flexibility and strength. Students will learn dynamic stretch and warm up routines, proper body mechanics when using weight exercise machines and free weights. Cardiovascular training may include walking, jogging, cycling, step, circuit and interval training. Students will learn how to attain, monitor and control their target heart rate during exercise. This course helps attain and maintain health and fitness.

Schedule Description:

Would you like to improve your flexibility, strength and cardiovascular fitness levels? Physical Fitness a class that will have you walking, running, cycling and using a variety of strength training principles to improve your overall level of fitness.

Hours/Mode of Instruction: Lecture Lab Composition Activity 54 Total Hours 54 (Total for course)

Credit Credit Degree Applicable (DA) Grading Pass/No Pass (P/NP) Repeatability 0 Credit Non-Degree (NDA) Letter (LR) 1 (If Non-Credit desired, contact Dean.) Student Choice (SC) 2 3

Last date of Assessment: ___FA12______Cohort #: __1___

Please apply for:

LMC General Education Requirement(s): None

Transfer to: CSU UC IGETC Area ____ CSU GE Area____ C-ID Number ______Course is Baccalaureate Level: Yes No

Form Revised 082013 Page 1 of 5

Course Outline of Record Los Medanos College 2700 East Leland Road Pittsburg CA 94565 (925) 439-2181

Course Title: Physical Fitness Subject Area/Course Number: KNACT-006

Signatures:

Department Chair Date

Librarian Date

Dean/Sr. Dean Date

Curriculum Committee Chair Date

President/Designee Date

CCCCD Approval Date (Board or Chancellor's Office) Date

For Curriculum Committee Use only:

STAND ALONE COURSE: YES NO

FOR OFFICE OF INSTRUCTION ONLY. DO NOT WRITE IN THE SECTION BELOW. Begin in Semester ______Catalog year 20____/20_____ Class Max: ______Dept. Code/Name:______T.O.P.s Code: ______Crossover course 1/ 2: ______ESL Class: ____Yes / No______DSPS Class: ____Yes / No_____ Coop Work Exp: ___Yes / No_____ Class Code A Liberal Arts & Sciences SAM Code A Apprenticeship Remediation Level B Basic Skills B Developmental Preparatory B Advanced Occupational NBS Not Basic Skills C Adult/Secondary Basic Education C Clearly Occupational D Personal Development/Survival D Possibly Occupational E For Substantially Handicapped E* Non-Occupational F Parenting/Family Support F Transfer, Non-Occupational G Community/Civic Development *Additional criteria needed H General and Cultural 1 One level below transfer I Career/Technical Education 2 Two levels below transfer J Workforce Preparation Enhanced 3 Three levels below transfer K Other non-credit enhanced Not eligible for enhanced

Course approved by Curriculum Committee as Baccalaureate Level: _Yes / No_

LMC GE or Competency Requirement Approved by the Curriculum Committee: ______

Distribution: Original: Office of Instruction

Form Revised 082013 Page 2 of 5

Course Outline of Record Los Medanos College 2700 East Leland Road Pittsburg CA 94565 (925) 439-2181

Course Title: Physical Fitness Subject Area/Course Number: KNACT-006

Institutional Student Learning Outcomes . General Education SLOs (Recommended by GE Committee) At the completion of the LMC general education program, a student will: 1. Read critically and communicate effectively as a writer and speaker. 2. Understand connections among disciplines and apply interdisciplinary approaches to problem solving. 3. think critically and creatively 4. Consider the ethical implications inherent in knowledge, decision-making and action. 5. Possess a worldview informed by diverse social, multicultural and global perspectives.

None of the Above

Program-Level Student Learning Outcomes (PSLOs):

1. Be able to apply activities learned in specific fitness modes to improve cardiovascular and muscular endurance, strength and flexibility for lifelong fitness. 2. Be able to demonstrate knowledge in team sports activities which include rules, skills, etiquette and their application in lifelong recreational activities. 3. Be able to demonstrate knowledge of dance technique and form its rhythmic application and gain a greater appreciation of the arts.

Course-Level Student Learning Outcomes (CSLOs): CSLO 1: Students develop an appropriate stretching and warm up routine for physical fitness training courses. (PSLO 1)

CSLO2: Establish a target heart rate and control it during an aerobic workout. (PSLO 1)

CSLO3: Utilize appropriate mechanics for basic weight exercises. (PSLO 1)

Assessments:

Pre Test and Final Post Test: Sit and reach test Pre Test and Final Post Test: 1.5 mile walk/run Pre Test and Final Post Test: continuous push-ups and sit-ups Participation

CSLO 1: Students develop an appropriate stretching and warm up routine for physical fitness courses.

Students will be taught stretching exercises for major muscle groups involved in the course prior to fitness training. They participate in this activity in each class to maintain and improve their level of flexibility. Students will be pre-tested to establish a range of flexibility for them as an individual and post- tested at the conclusion to evaluate their level of improvement. This is accomplished by the sit and reach test.

CSLO2: Establish a target heart rate and control it during an aerobic workout for twenty or more minutes.

Students will self evaluate themselves into one of three (beginning, intermediate, advanced) workout levels. They will then refer to the target heart rate chart that uses age and percentage as a factor so one can stay aerobic and not become anaerobic. Students participate in cardiovascular activities during each

Form Revised 082013 Page 3 of 5

Course Outline of Record Los Medanos College 2700 East Leland Road Pittsburg CA 94565 (925) 439-2181

Course Title: Physical Fitness Subject Area/Course Number: KNACT-006 class. Students will be given a pre, midterm, and post test to evaluate their cardiovascular endurance improvement. This is accomplished by the 1.5 mile walk/jog for time.

CSLO3: Utilize appropriate mechanics for basic weight training exercises.

Students will be taught weight training exercises using individual weight machines, hand weights and free weights that use different major muscle groups. They will be mentored on proper body mechanics to get the full range of motion on a specific lift itself and the proper breathing technique for muscular endurance. Students will place themselves into one of three (beginner, intermediate, advanced) groups to establish the amount of weight to be used in a prescribed amount of time. Students participate in weight training activities in each class. Students will assessed by a pre and post test for muscular endurance by doing the continuous push up and sit up test.

Method of Evaluation/Grading:

A-Student work is characterized by consistently participating and is observed exercising at a high level within their established level. In terms of cardiovascular endurance a student would make a 10% improvement on the 1.5 mile walk/run pre and post test. In terms of flexibility students will move one level or work at the highest level on the sit and reach test. In terms of the strength test the student will improve by 50% on the number of continuous push-ups and sit-ups from the pre to post test.

C-Student participates consistently but may only maintain their pre-test level of performance in the 1.5 mile walk/run, sit and reach test, and continuous push-ups and sit-ups.

CSLO’s are weighted: CSLO 1: 25% CSLO 2: 50% CSLO 3: 25%

Grading

Participation 30% 1.5 mile walk/jog 40% Sit and reach test 10% Push -ups and sit-ups 20%

A = 90-100% B = 80-89% C = 70-79% D = 60-69% F = 59% or below

Course Content:

 Orientation to Physical Fitness training o Aerobic exercise o Muscular strength/endurance training o Flexibility training  Dynamic Stretching and Flexibility

Form Revised 082013 Page 4 of 5

Course Outline of Record Los Medanos College 2700 East Leland Road Pittsburg CA 94565 (925) 439-2181

Course Title: Physical Fitness Subject Area/Course Number: KNACT-006

o Warm-up on track at 60% level o Mechanics/breathing  Weight exercise techniques o Breathing o Proper body mechanics . Sit-ups . Push-ups  Mechanics of power walking and running o First phase is find your pace and breathing o Second phase – maintain it o Third phase –increase your level of intensity o Fourth phase- concentrate on your form  Establishing Individual weight training levels  Techniques of stationary bikes o Proper mounting and dismounting o Use of resistance o Proper height level for the seat o Riding or spinning techniques

Instructional Methods:

Lecture Lab Activity Problem-based Learning/Case Studies Collaborative Learning/Peer Review Demonstration/Modeling Role-Playing Discussion Computer Assisted Instruction Other (explain) ______

Textbooks: None

Form Revised 082013 Page 5 of 5