MCCCD Program Description

Fitness for Life

Course: EXS215

First Term: 2018 Fall

Lec + Lab 3.0 Credit(s) 3.0 Period(s) 3.0 Load
Subject Type: Academic
Load Formula: T - Lab Load

Description: Lifetime health and skill-related components of fitness to achieve total wellness. Topics include health and skill- related components of fitness, guidelines for health and fitness assessment, exercise safety and precautions, nutrition, weight control, cardiovascular risk reduction, psychology of fitness and wellness, consumerism, and overall self-management of personal health and lifestyle habits to achieve the highest potential for well-being.

MCCCD Official Course Competencies
1. Define wellness. (I) 2. Describe the benefits and significance of participating in a lifetime fitness and wellness program. (I) 3. Define and identify hypokinetic and hyperkinetic conditions, and explain their relationship to exercise. (I) 4. Explain the development of cardiovascular disease, steps for prevention, and assess personal risk factors for heart disease. (I) 5. Identify and evaluate the risk factors associated with an exercise program. (I) 6. Identify questionable exercises and describe guidelines for safe, effective exercises and injury prevention. (I) 7. Explain the difference between aerobic and anaerobic physical activity. (I) 8. Identify and interpret the principles of fitness in relation to health-related fitness components. (I, VII) 9. Identify and define the components of health-related and skill-related fitness and utilize in a personal assessment. (II) 10. Understand general nutrition standards and guidelines for the consumer. (III) 11. Evaluate personal energy balance, body weight and composition, and establish personal goals. (II, IV) 12. Describe the benefits of physical activity for weight control and design a physiologically sound exercise program for weight reduction and weight maintenance. (IV) 13. Use guidelines for flexibility to design an exercise program for low back care. (V) 14. Identify fitness fads, quackery, and ways to become an informed consumer. (VI) 15. Evaluate the reliability of fitness information, products and services. (VI) 16. Identify motivational strategies to assist with exercise adherence. (VII) 17. Evaluate personal self-management skills and set goals to improve adherence to physical activity. (VII) 18. Following the steps in program planning, apply the fitness principles and health-related fitness components in designing an effective, personalized physical activity program. (VIII)
MCCCD Official Course Competencies must be coordinated with the content outline so that each major point in the outline serves one or more competencies. MCCCD faculty retains authority in determining the pedagogical approach, methodology, content sequencing, and assessment metrics for student work. Please see individual course syllabi for additional information, including specific course requirements.

MCCCD Official Course Outline
I. Physical Fitness and Wellness A. Wellness 1. Definition 2. Benefits and significance a. Surgeon General`s Report on Physical Activity and Health b. Healthy People 2000 c. Hypokinetic and hyperkinetic conditions d. Etiology, prevention, and risk factors of heart disease 3. Screening and evaluation of risk factors for exercise participation B. Fitness components 1. Skill-related 2. Health-related C. Aerobic and anaerobic physical activity D. Fitness principles E. Questionable exercises, safe exercise guidelines and injury prevention II. Assessment of Fitness Components A. Skill-related 1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction time 6. Speed B. Health-related 1. Body composition a. Body weight vs. body composition b. Skinfolds c. Girth measurements 2. Cardiovascular fitness a. Twelve-minute run b. Step test c. Astrand-Rhyming bicycle test d. Rockport Walking Test 3. Flexibility a. Static b. Ballistic c. Proprioceptive neuromuscular facilitation (PNF) d. Active and passive e. Specific areas of concern: hamstrings and low back 4. Muscular strength and endurance a. Upper-body tests b. Lower-body tests III. Consumer Nutrition A. Six major nutrient categories 1. General function and requirements 2. Energy-providing vs. non-energy providing 3. Essential vs. non-essential 4. Non-nutrient substances B. Seven U.S. Dietary Guidelines C. Recommended Dietary Allowances (RDA) and Daily Reference Intakes (DRI) D. Food Guide Pyramid E. Food Labeling IV. Energy Balance and Weight Control A. Basal Metabolic Rate B. Total energy expenditure C. Safe and effective guidelines for weight control D. Exercise program for weight reduction and maintenance V. Low Back Care A. Guidelines B. Exercise program VI. Fitness Fads and Quackery A. Identifying fitness fads and quackery B. Becoming an informed consumer C. Evaluating fitness information, products, and services VII. Exercise Motivation and Adherence Strategies A. Stages of change B. Predisposing, enabling, and reinforcing factors C. Self-management skills VIII. Program Planning A. Steps B. Fitness training principles and components C. Design personalized physical activity program

MCCCD Governing Board Approval Date: 6/24/2008

All information published is subject to change without notice. Every effort has been made to ensure the accuracy of information presented, but based on the dynamic nature of the curricular process, course and program information is subject to change in order to reflect the most current information available.