Course Description

This course provides an experience for a creative approach to fitness by combining knowledge gained from readings, evaluation of one’s fitness level and walking style. As part of an ongoing personal fitness program, the student will plan three independent walks at different local parks. This course will assist students whose schedules require flextime. The class will meet for twenty regular workouts for 10 weeks on the Rockland Community College Campus. Students will have the opportunity to work out for one hour and fifteen minutes during the regularly scheduled classes, which meet Monday and Wednesday afternoons or Tuesday and Thursday mornings. A short final paper is due at the end of the semester reflecting your experience in this course, reviewing your fitness achievements and outlining an effective maintenance-walking program including your three walks in local parks.

Required Materials

Rockland Community College Student Handbook 2008-2009.

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 and paper.

Final Grade: Students will receive “Pass” (P) or “Fail” (F) grades, depending upon attendance, participation (20 regular workouts for ten weeks in the Rockland Community College Fieldhouse from September 3 – November 12, 2008) and written performance.

Course Outline:

• Weeks One & Two:  Orientation and Testing
  1. Course Requirements
     1. Review class time schedule, policy for attendance, grading and makeup
     2. 20 regular workouts for ten weeks on the Rockland Community College Campus
     3. Monitor heart rates and chart all workouts in the walking log
  2. General Information
     1. Discussion of seminar format, activity modes and independent participation.
     2. Lifestyle Inventory and Interest Sheet.
     3. Review of the Walking Log.
     4. Required book:  Rockland Community College Student Handbook 2008-2009.
  3. Pre- and Post-Test Items
     1. Blood pressure, height, one minute sit-ups, push-ups, stretch and reach
     2. Body Mass Index, percent of body fat and waist-height ratio.
     3. The 12 minute Power Walk/Run test
     4. Cooper 3 mile Walk Test – Week Six & Week Nine, goal fair to good
     5. Pre- and post-tests, week one and week ten

Final Paper: Your final paper should reflect your experience in this course, review your fitness achievements and outline an effective maintenance fitness program.  Use the data recorded in your weekly log as the basis for a discussion of your activity and progress.  Discuss your independent walks – three walks at different local parks noting: date, time, trail conditions, skill level and most interesting scenic aspect about the park.  The paper should be typed, double-spaced, using standard margins and should have a title page noting your name, student number, the course number, section and the date.  The paper should be about one or two pages.

Final paper is due on or before noon, December 11, 2008.

• Weeks Three – Ten: Fitness Assessment, Goal Setting, Program Design, and Regular Individualized Workouts
1. 6-Second pulse rate check
2. Warm-up and stretch
3. Walk for the day
4. Cool down stretch, 5 minute recovery
5. Record all data and check out with Fitness Lab staff
• Week Six - Pre 3 Mile Walk Test
• Week Seven - Interval Walks; slow lap, fast lap, slow lap, etc.
• Week Eight - Longest walk 3 1/2 miles
• Week Nine - Post 3 mile walk test; body mass index, percent of body fat and waist-height ratio.
• Week Ten - Test and Post 12 Minute Power Walk/Run – test

The Workout Hours At Rockland Community College are: