HSC 332 Course Syllabus
Scientific Foundations of Fitness

Professor Ken Peterson 
354 Wilber Hall
312-2291
ken.peterson@oswego.edu

Required Materials:

Jack H. Wilmore and David L. Costill. 2004 Physiology of Sport and Exercise Fourth Edition. Human Kinetics. ( Wellness Majors only ) *DO NOT PURCHASE UNTIL YOU SEE THE PROFESSOR ON THE FIRST DAY OF CLASS!!!*

Prentice, William E. Get Fit Stay Fit Fourth Edition. McGraw Hill 2004. (ALL class members).

Delavier, Fr'ed'eric Strength Training Anatomy 2nd or 3rd Edition. Human Kinetics. (men only)

Delavier, Fr'ed'eric Women's Strength Training Anatomy 1st Edition. (women only) 

Course Objectives:

1. Evaluate physical fitness (Authentic learning, knowledge, reflection, social justice, practice, collaboration & leadership)
2. Develop a physical fitness prescription (Authentic learning, knowledge, reflection, practice)
3. Demonstrate knowledge of conditioning techniques(Knowledge, reflection)
4. Describe related fitness principles (Authentic learning, knowledge, reflection, practice)
5. Define the lifetime benefits of fitness(Authentic learning, knowledge, reflection, social justice, practice, collaboration & leadership)
 

COURSE OUTLINE

I. Introduction to Wellness, Fitness, and Lifestyle Management
 A. Wellness: The New Health Goal
 B. Reaching Wellness through Lifestyle Management
II. Basic Principles of Physical Fitness
A. Physical Activity and Exercise for Health and Fitness
B.  Health-Related Components of Physical Fitness
C. Principles of Physical Training: Adaptation To Stress
D. Designing Your Own Exercise Program
         III. Cardio respiratory Endurance
A. Basic Physiology Of Cardio Respiratory Endurance Exercise
B. Benefits of Endurance Exercise
C. Assessing Cardio respiratory Fitness

A. Developing Cardio Respiratory Endurance Program
B. Exercise Safety and Injury Prevention
      IV. Muscular Strength and Endurance
A. Basic Muscle Physiology and the Effects of Strength Training
B. Benefits of Muscular Strength and Endurance
C. Assessing Muscular Strength and Endurance
D. Cheating A Successful Strength Training Program
E. Weight Training Exercises
V. Flexibility and Low-Back Health
     A. What Determines Flexibility?
     B. Benefits of Flexibility and Stretching Exercises
     C. Assessing Flexibility
     D. Creating a Successful Program to Develop Flexibility
     E. Preventing and Managing Low-Back Pain
VI. Body Composition
A. What is body composition, and why is it important?
B. Assessing body mass index, body composition, and body fat distribution
C. Setting body composition goals
D. Making changes in body composition
   VII. Putting Together a Complete Fitness Program
A. Developing a personal fitness plan
B. Putting your plan into action
C. Maintaining your program: fit for life
D. Exercise guidelines for people with special health concerns
E. Exercise guidelines for life stages
F. Sample programs for popular activities
VIII. Nutrition
A. Nutritional requirements: Components of a healthy diet
B. Nutritional guidelines: planning your diet
C. Nutritional planning: making informed choices about food
D. A personal plan: applying nutritional principles
IX. Weight Management
A. Health Implications of overweight and obesity
B. Factors contributing to excess body fat
C. Adopting a health lifestyle for successful weight management
D. Approaches to overcoming a weight problem
E. Body image
F. Eating disorders
G. Creating an individual weight-management plan
X. Stress
A. What is stress?
B. Stress and wellness
C. Common sources of stress
D. Managing Stress
E. Getting help
XI. Cardiovascular Health
A. Risk factors for cardiovascular disease
B. Major forms of cardiovascular disease
C. Protecting yourself against cardiovascular disease
XII. Cancer
A. What is cancer?
B. Common cancers
C. The causes of cancer
D. Preventing cancer
XIII .Substance Use and Abuse
A. Addictive behavior
B. Psychoactive drugs
C. Alcohol
D. Tobacco
XIV. Sexually Transmitted Diseases
A. The Major STDs
B. What you can do
XV. Wellness for life
A. Developing successful interpersonal relationships
B. Meeting the challenges of aging
C. Using the health care system intelligently
D. Environmental health
E. Fit and well for life
 

Evaluation:

Logs 20%        

Fitness worksheet 10%

Prescription 20%

Chapters 35%

Attendance 15%

EXPECTATIONS, RECOMMENDATIONS, POLICIES: Class absences and procrastination will keep you from getting the most out of the course; the course evaluation scheme is designed to reflect this fact. You will do very well in this course if you do six things:
1. COME TO CLASS. Attendance is taken at the beginning of each class period; if you arrive after roll is taken; it is your responsibility to make sure I have recorded your

presence IMMEDIATELY AFTER CLASS. I will not change your attendance record on a subsequent day. Only documented medical emergencies (for you or a member of your immediate family), absences documented through the Student Advisement Center (501 Culkin, 341-2240), or documented participation in college-sanctioned sporting events will be excused.
2. PUT IN THE TIME. A rule of thumb for college courses is that for every ONE HOUR IN CLASS, you should expect to spend about TWO HOURS WORKING OUTSIDE OF CLASS.
3. KEEP UP WITH THE ASSIGNMENTS. Many general education courses favor "quick-study" students who are good at processing large quantities of knowledge right before the midterm and final. In contrast, this upper-division course in your education major emphasizes "teacher values" -- continuous high quality effort and continuous reflection on ideas and experience.
4. DO THE ASSIGNED READINGS BEFORE CLASS. The readings will form an important framework for in class work or sessions. Doing the readings on time will allow class activities to reinforce your learning and vice versa.
5. GET UP TO SPEED WITH EDUCATIONAL TECHNOLOGY.  All assignments must be WORD-PROCESSED (double-spaced with 2.5 cm margins) and legibly printed.  If you rely on campus printers, make sure your software is compatible and plan for delays.  You must have and use a separate account. You must have access to and use the INTERNET, including the class web site.  The Instructional Computing Center (http://www.oswego.edu/icc/) in 8B Snygg Hall will help you establish a free computer account and access to computers and printer.  ICC provides many services for beginners, such as workshops, a telephone help line, and individual assistance in the many campus computer labs.
6. DON'T CHEAT. I respect the college policies on cheating/plagiarism (see current college catalog), and I expect my students to do so.  If you cheat, you can expect to fail this course.