Maricopa Community Colleges  PED117   19956-20076 
Official Course Description: MCCCD Approval: 12/13/94
PED117 19956-20076 L+L 2 Credit(s) 4 Period(s)
Weight Training for Wellness
Weight training activity and wellness study to help develop a lifetime of regular exercise, stress management, and proper nutrition. Workout includes warm-up/stretch, selected endurance/strength exercises, and cool down/stretch. May be repeated for a maximum of eight (8) credits.
Prerequisites: None.
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MCCCD Official Course Competencies:
 
PED117   19956-20076 Weight Training for Wellness
1. Measure resting heart rate, exercise heart rate, and the target heart rate training zone. (I)
2. Describe basic concepts of exercise programming, including frequency, duration, intensity, progression, and mode of exercise. (I)
3. Explain the components of health related physical fitness: cardiovascular, muscular strength and endurance, flexibility, and body composition. (I, II)
4. Explain the components of an individualized exercise program: warm-up, aerobic exercise, muscular strength and endurance, and cool down. (I)
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)
6. Improve total body control by using proper body machines, posture, breathing, and relaxation techniques. (I - III)
7. Develop personal program for improvement or maintenance of ideal body composition, flexibility, muscular strength and endurance, and blood pressure. (I - III)
8. Describe the components of wellness and participate in activities that promote the components of wellness. (III)
9. Explain the generally accepted current recommendations for healthy eating. (III)
10. Describe how to improve resistance to stress, and describe some techniques to manage stress. (III)
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MCCCD Official Course Outline:
 
PED117   19956-20076 Weight Training for Wellness
    I. Orientation
        A. Health history, consent form, and blood pressure assessment (physician's release if necessary)
        B. Explanation of total program of weight training
        C. Basic 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 an individualized program
          1. Assessment
          2. Warm-up/stretching
          3. Weight lifting
          4. Strength conditioning
          5. Cool down/stretching
        F. Strategies for adherence to exercise
        G. Facility policies and procedures
        H. Equipment
          1. Free weights
          2. Strength equipment
        I. Exercise programming
          1. Frequency
          2. Duration
          3. Intensity
          4. Types of machines and purpose of each
          5. Progression
          6. Safety
      II. Sequence of Events in Exercise Program
          A. First visit
            1. Workout card
            2. Towel
            3. ID card for bar code scanning
          B. Warm-up area
            1. Light aerobic exercise activity building toward target heart rate
            2. Stretch
          C. Strength and muscular endurance equipment
            1. Appropriate equipment selection, depending on personal goals
            2. Proper weight selection, depending on personal goals
          D. Recommended starter program
            1. Body parts training
            2. Muscular strength/muscular endurance training
            3. Stretching
          E. Cool-down
            1. Heart rate checked with pace clock
            2. Stretch
          F. Completion of class
            1. ID card for bar code scanning
            2. Towel
        III. Fitness/Wellness Education
            A. Physical fitness
            B. Nutrition
            C. Stress management
            D. Wellness
            E. Relationships
            F. Medical self-care
            G. Other
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