Maricopa Community Colleges  PED119   20082-20086 
Official Course Description: MCCCD Approval: 07/22/08
PED119 20082-20086 L+L 1 Credit(s) 2 Period(s)
Fitness Training
Fitness activity and wellness study to help develop a lifetime of regular exercise, stress management, and proper nutrition. Workout includes warm-up/stretch, aerobic exercise, selected strength exercises, and cool down/stretch.
Prerequisites: None.
Course Note: PED119 may be repeated for a total of eight (8) credits.
 
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MCCCD Official Course Competencies:
 
PED119   20082-20086 Fitness Training
1. Measure resting heart rate, exercise heart rate, and the target heart rate training zone. (I)
2. Describe the basic components of exercise programming including frequency, duration, intensity and mode of exercise, type of equipment, progression, and safety. (I)
3. Explain the components of health-related physical fitness: cardiovascular, muscular strength and endurance, flexibility, and body composition. (I)
4. Explain the components of an individualized exercise program including assessment, warm-up/stretching, circuit training, aerobic exercise, strength conditioning, and cool down/stretching. (I-II)
5. Develop a safe exercise program through selection of appropriate exercises, proper body alignment, correct adjustment of equipment, proper technique, and correct monitoring of heart rate. (I-II)
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MCCCD Official Course Outline:
 
PED119   20082-20086 Fitness Training
    I. Orientation
        A. Health history, consent form, and blood pressure assessment (physician's release if necessary)
        B. Explanation of total fitness program
        C. Basic health-related physical fitness components
          1. Cardiovascular
          2. Muscular strength and endurance
          3. Flexibility
          4. Body composition
        D. Measurement of heart rate
          1. Resting heart rate
          2. Exercise heart rate
          3. Target heart rate training zone
        E. Components of individualized program
          1. Assessment
          2. Warm-up/stretching
          3. Circuit training (if appropriate)
          4. Aerobic exercise
          5. Strength conditioning
          6. Cool down/stretching
        F. Strategies for adherence to exercise
        G. Center policies and procedures
        H. Equipment
          1. Super circuit
          2. Strength
          3. Aerobic exercise
        I. Safety
          1. Frequency
          2. Duration
          3. Intensity
          4. Mode of exercise
          5. Types of machines and purpose of each machine
          6. Progression
          7. Safety
      II. Exercise Program Design
          A. First visit
            1. Workout card
            2. Towel
            3. ID card for bar code scanning
          B. Warm-up
            1. Light aerobic exercise activity building toward target heart rate
            2. Stretch
          C. Super circuit
            1. One super circuit for beginners
            2. Two or three circuits, depending on student preference
          D. Aerobic exercise/minimum of 15 minutes, continuous exercise
          E. Strength and muscular endurance equipment
            1. Appropriate equipment selection, depending on personal goals
            2. Proper weight selection, depending on personal goals
          F. Recommended starter program
            1. Aerobic exercise and/or circuit training
            2. Muscular strength/muscular endurance training
            3. Stretching
          G. Cool-down
            1. Aerobic exercise activity descending toward resting heart rate
            2. Heart rate checked with pace clock
            3. Stretch
          H. Completion of class
            1. ID card for bar code scanning
            2. Towel
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