Course Description

The purpose of this course is to give each student an opportunity to develop a personal fitness program. The first five weeks will be seminars to discuss exercise, fitness, diet and weight control, program development, readings and self-testing techniques. Thereafter, students will meet in the Rockland Community College Weight Room to design an individual program based on the materials covered during the seminars. This course is excellent for both men and women, providing guidance for the beginner and opportunities for the advanced student to improve. Students in the Tuesday-Thursday class will meet for 75 minutes twice a week for 10 weeks.

Grading

Four cuts is an automatic F grade. Only one cut is allowed. The second and third cut can be made up during flex time or at the end of the semester.

Lateness: After the first 15 minutes a student is considered late and must make up the whole class during flex time.

Flex Time: Make up any class for any reason on Monday between the hours of 8:00 am to 7:00 pm on Wednesday from 8:00 am to 3:00 pm, or Tuesday & Thursday 9:30 am to 2:30 pm. Please schedule time with Mr. Famellette.

Exemption: Students with NO or ONE cut are exempt from the final fitness test.

Final Grade: Students will receive “Pass” (P) or “Fail” (F) grades, depending upon attendance, participation (27 regular class meetings in room 5211, & 5149, Monday & Wednesday September 3 – December 8, 2008) and written performance.

The RCC Snow Emergency number is (845) 574 - 4034.

Course Outline:

• Weeks One:  Orientation
  1. Orientation
     1. Review class time schedule, policy for attendance, grading and makeup
     2. Discussion of the fundamentals of a personal fitness program
     3. Review of the workout chart and the logging procedure
     4. Introduction to the model workout programs and the 4 types of programs.
     5. Discussion of appropriate footwear and locker room facilities
     6. Refrain from using cell phones during class sessions.
  2. Planning
     1. Personal fitness program and a mission statement
     2. Three day meal plan for a family of four
     3. Design and plan a home gym
     4. Develop a time and stress management program with realistic fitness goals
     5. Plan and establish a regular weekly workout schedule with an activity chart
     6. Determine the proper workout intensity for cardio and weight training
  3. Fitness Pre and Post Test Items
     1. Blood pressure, height, weight, stretch and reach
     2. Self test muscle groups (1 Rep. Max. test)
     3. Cardiovascular fitness testing (12 minute walk/run test) etc.
     4. Ideal body weight and percent of body fat
     5. Note the dates for re-evaluation.
  4. Workout Progression
     1. Pulse rate check
     2. Warm-up and stretching
     3. Individual weight training and cardio workout
     4. Post heart rate
     5. Cool-down stretching and 5 minute recovery heart rate
     6. Record all data on the workout chart and check out.
• Week Two: Development of a Time and Stress Management Program
• Week Three: Diet and Weight Control
• Week Four: Program Design
• Week Five: Test - Fieldhouse Weight Room 5149– Time 1:30 – 2:45 PM
• Weeks Five – Ten (October 4 – November 13, 2008) – Individual Workout Program
  • 10 station warm up, plus 3-5 sets in weak areas and other optional stations
  • Cardio workout 10 – 15 minutes in your Target Heart Rate Zone and pulse rate check
  • 5 minutes recovery, stretch and cool down
  • Record all data inthe workout log and check out with Fitness Lab staff
  • Maximum lift at each station - Week 13
• Week Seven: Percent of body fat
• Week Eight: Body Mass Index
• Weeks Ten: Final test and review of personal fitness program

The Workout Hours At Rockland Community College are: