Maricopa Community Colleges  PED115   19982-20076 
Official Course Description: MCCCD Approval: 11/25/97
PED115 19982-20076 L+L 2 Credit(s) 4 Period(s)
Lifetime Fitness
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. May be repeated for credit.
Prerequisites: None.
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MCCCD Official Course Competencies:
PED115   19982-20076 Lifetime Fitness
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, cardiovascular conditioning, 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 your resistance to stress, and describe some techniques to manage stress. (III)
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MCCCD Official Course Outline:
PED115   19982-20076 Lifetime Fitness
    I. Orientation
        A. Health history, consent form, and blood pressure assessment (physician's release if necessary)
        B. Explanation of total fitness program
        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. Circuit training (if appropriate)
          4. Aerobic exercise equipment
          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 equipment
          3. Aerobic exercise equipment
        I. Exercise programming
          1. Frequency
          2. Duration
          3. Intensity
          4. Types of machines and purpose of each machine
          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. Super circuit (if appropriate for student)
            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
        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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