Southern Illinois University Carbondale Department of Kinesiology WALKING AND JOGGING KIN 104E, Section 251 MWF 10:00am – 11:15am
Course Description:
Walking/jogging class is designed to condition the heart and muscles through continuous walking, jogging, and/or running. The goals of the course are to develop basic knowledge about aerobic fitness, improve cardiovascular fitness by participating in walking/jogging exercise, and promote walking/jogging as a potential lifetime activity.
Course Text:
Walking and Jogging For Health and Wellness, Frank Rosato, 6th edition (2012)
Objectives:
A. Students will promote walking/jogging as a potential lifetime activity. B. Students will improve cardiovascular fitness. C. Students will become proficient in calculating target heart rate, maximum heart rate, and be able to apply this knowledge by altering the intensity of their fitness routines accordingly.
Dress for Participation:
A. Wear exercise appropriate clothing. No cut-offs (shirt or shorts). Sweat suits are okay. B. No black-soled shoes or boots. Wear shoes good for walking. C. Be prepared to engage in physical activity EVERY DAY.
Attendance/Participation (A/P):
Class attendance and participation is mandatory for each class session. Each student is given a grade of 100 for their A/P grade to start out the term. Each student is given two “free” unexcused absences for the term. Each unexcused absence beyond the first two will reduce the A/P grade by 10 points. Excused absences are those that are approved prior to the class meeting period or in a reasonable amount of time after the missed class (24-36 hours). Excused absences require documentation and valid reasoning (i.e., doctor visit, funeral, etc.) in order to be approved. Lack of participation, unless otherwise excused, will be considered an unexcused absence and will result in the same 10 point deduction from the A/P grade. Unexcused absences may not be made up. Those students who complete the term without using their “free” unexcused absences will have 5 extra credit points added to their A/P grade.
Please be on time for each class period. Any student arriving after attendance has been taken will be considered tardy. Each student is given two “free” tardies for the term. The first 2 tardies will not negatively affect the student’s A/P grade. Unless otherwise excused, each late arrival after the 1st two will be counted as an unexcused absence and will affect your A/P grade. Please be as unobtrusive as possible if you arrive late. The same is true if you have to leave class for any reason (early departures must be approved by the instructor). If you arrive late, it is your responsibility to be sure the instructor knows that you were in attendance that day.
Cooper 12-Minute Walk/Run Tests:
Students will be required to complete two Cooper 12-Minute Walk/Run Tests throughout the duration of the course. The tests will be completed on the first and final weeks of class. Students will be graded on participation; scores will be used to calculate improvement and overall cardiovascular fitness level.
Exercise Journals:
Throughout the semester, students will be required to keep track of all aerobic exercise activity performed in a journal. Each day’s journal entry should be clearly distinguishable from the next. The journal will be checked five times throughout the semester.
Notebooks should have the following: The date and day of each entry recorded at the top of the page Your energy level on a 1-10 scale before your aerobic workout, with 1 being extremely tired and 10 being extremely energetic The duration, intensity, and type of aerobic exercise performed o If you did not perform any aerobic exercise on a day – simply put “none,” and briefly describe (1-2 sentences) why you did not exercise that day Your energy level on a 1-10 scale 10 minutes after your aerobic workout. On your last entry for the week: o Record exercise as usual o Look over your entries from the past week and write a paragraph (4-5 sentences) about how you feel about your workouts - if you think you did enough, how they made you feel, did you meet the previous week’s goals, etc. o Write a new exercise goal for the upcoming week near the bottom of the page.
Exams:
There will be a midterm and a comprehensive final exam. Exam questions will be based on material covered in lecture, as well as material from the course textbook. Material from lecture includes any information printed on power point lecture slides, additional information given verbally, and any handouts distributed during class. Study guides for each exam will be distributed. If you miss the midterm or the final exam without a legitimate excuse, your grade will be recorded as “0.”
Missed Exam/Late Assignment Policy:
Although this is an activity-based class, there will be assignments throughout the course. All assignments must be turned in on time. No credit will be given for late assignments, unless the student gains approval from the instructor prior to the class in which they are due. Only under highly exceptional circumstances will students be allowed to reschedule or make- up missed exams. Computer, disc, printer problems, etc. are NOT acceptable excuses for turning in something late. The instructor reserves the right to request documentation to substantiate these circumstances.
Grading: Example Grade % Overall Points
Initial Cooper Run/Walk 5% Initial Cooper 100 x 0.05 5 Final Cooper Run/Walk 5% Final Cooper 100 x 0.05 5 Midterm Exam 10% Midterm 83 x 0.1 8.3 Exercise Journal 95 x 0.2 19 Final 71 x 0.2 14.2 A/P 90 x 0.4 36 Final Grade 87.5% or “B”
Exercise Journal 20% Final Exam 20% Attendance/Participation 40%
Grading Scale:
A 90-100% B 80-89% C 70-79% D 60-69% F 0-59%
Assigning a Grade of Incomplete: (taken from SIUC student catalog)
An INC is assigned when, for reasons beyond their control, students engaged in passing work are unable to complete all class assignments. An INC must be changed to a completed grade within a time period designated by the instructor but not to exceed one year from the close of the term in which the course was taken, or graduation, whichever occurs first. Should the student fail to complete the course within the time period designated, not to exceed one year, or graduation, whichever comes first, the incomplete will be converted to a grade of F and the grade will be computed in the student's grade point average. Students should not reregister for courses in which an INC has been assigned with the intent of changing the INC grade. Re-registration will not prevent the INC from being changed to an F.
Academic Dishonesty:
The penalty for academic dishonesty (cheating, allowing another student to cheat off of you, plagiarism, etc.) during any aspect of this course will result in an automatic score of zero on the assignment and may result in a failing grade for this course. University protocol will be followed.
Food and Drink:
Food and drink are allowed only on the second story of the Rec Center. Water and sports drinks are allowed in a closed container inside the Rec.
Cell Phones:
Cell phones should be in the “off” or “silent” mode at the start of each class period. If your cell phone rings during class or you are seen texting, you will be given one warning. If either happens a 2nd time, you will be asked to leave the class and will lose 10 attendance/participation points for the day.
Locker Rooms:
Locker room facilities are available for day use in Davies and at the Student Recreation Center. Locks and towels are available for a cost. There are some free lockers available near the upstairs track. Lock up your valuables – you alone are responsible for their safety.
Syllabus Contract/Informed Consent:
Each student will be required to sign a form that indicates that he/she understands and will abide by the course guidelines outlined in the syllabus. The student’s signature also certifies that they understand the inherent risk of any physical activity. This form will be distributed on the first day of class.
Medical Information Form:
Since this course has an activity component, each student will be required to complete a medical information form. This form will allow the instructor to have official record of medical issues that may be relevant to the activity component of the course. The instructor will take every precaution to ensure that this medical information remains confidential. Emergency Procedures:
Southern Illinois University Carbondale is committed to providing a safe and healthy environment for study and work. Because some health and safety circumstances are beyond our control, we ask that you become familiar with the SIUC Emergency Response Plan and Building Emergency Response Team (BERT) program. Emergency response information is available on posters in buildings on campus, available on BERT’s website at www.bert.siu.edu, Department of Safety’s website www.dps.siu.edu (disaster drop down) and in Emergency Response Guidelines pamphlet. Know how to respond to each type of emergency. Instructors will provide guidance and direction to students in the classroom in the event of an emergency affecting your location. It is important that you follow these instructions and stay with your instructor during an evacuation or sheltering emergency. The Building Emergency Response Team will provide assistance to your instructor in evacuating the building or sheltering within the facility.
Disability Support:
Students who require accommodations for physical or learning disabilities should contact the Disability Support Services office (453-5738). The Disability Support Services office will provide Accommodations Agreements that students with differing needs may submit to their instructors.
Policy on Accommodating Religious Observances of Students:
Students absent from classes because of observances of major religious holidays will be excused. Students must notify the instructor at least three regular class periods in advance of an absence from class for a religious holiday and must take the responsibility for making up work missed ahead of time. Students should familiarize themselves with the complete Policy on Accommodating Religious Observances of Students in the Undergraduate Catalog
Saluki Cares:
The purpose of Saluki Cares is to develop, facilitate and coordinate a university-wide program of care and support for students in distress. By working closely with faculty, staff, students and their families, SIUC will continue to display a culture of care and demonstrate to our students and their families that they are an important part of the community.
Phone: 618-453-5714 Web: http://salukicares.siu.edu/
Writing Center:
The Writing Center offers free tutoring services to all SIUC undergraduate and graduate students and faculty.
Phone: 618-453-1231 Web: http://write.siu.edu/
Tentative Homework/Test Schedule:
Monday Wednesday Friday 3/18 3/20 3/22 Week 1 Introduction to Course Exercise Journal Assignment Initial Cooper 12 Minute Run/Walk Test
3/25 3/27 3/29 Week 2 Weekly Reading: Chapter 1 4/1 4/3 4/5 Week 3 Journal Check 1 Weekly Reading: Chapter 2 4/8 4/10 4/12 Week 4 Journal Check 2 Midterm Exam (Chapters 1-3) Weekly Reading: Chapter 3 4/15 4/17 4/19 Week 5 Journal Check 3 Weekly Reading: Chapter 4 & 5 4/22 4/24 4/26 Week 6 Journal Check 4 Weekly Reading: Chapter 6 4/29 5/1 5/3 Final Cooper 12 Minute Journal Check 5 Final Exam (Chapters 4-7) Week 7 Run/Walk Test Weekly Reading: Chapter 7
Example Exercise Journal Entry
Saturday, February 16, 2013
Pre-Exercise Energy Level: 5/10 - Up late last night working on project for another class
Exercise: - Elliptical at Rec Center - Resistance: 5, Incline: 7 - Time: 45 minutes - Average Heart Rate: 135 bpm
Post Exercise Energy Level: Initially 3/10; after 10 minutes of recovery 7/10
Weekly Workout Evaluation: I met my previous week’s goal of working out for over 30 minutes on 4 days this week. I had never used the elliptical before this week, but I think that it has become my new favorite way to exercise. I was surprised that I was found myself able to exercise as much as I did, because every time I started I felt like I was too tired. Once I got going, though, I even kind of enjoyed it. I think my routine is starting to get a little too easy, so I want to increase the intensity of my workouts next week.
Next Week’s Goal: My goal for next week is to exercise on the elliptical at least three times. I am going to try to exercise for at least 60 minutes for each of the sessions, and plan to try out the treadmill and stair climber this week to see if I may enjoy those machines as well. I also want to start monitoring my heart rate during each exercise session this week to get a better idea of how hard I am actually working.