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Center for Curriculum and Transfer Articulation
Principles of Physical Fitness and Wellness
Course: HES120

First Term: 2023 Fall
 Lecture   3.0 Credit(s)   3.0 Period(s)   3.0 Load  
Subject Type: Academic
Load Formula: S - Standard Load


Description: Stress basic, lifetime health and skill-related components of fitness to achieve total wellness. Topics include nutrition, weight control, exercise and aging, cardiovascular and cancer risk reduction, stress management, prevention of sexually transmitted diseases, substance abuse control, and overall management of personal health and lifestyle habits to achieve the highest potential for well-being.



MCCCD Official Course Competencies
1. Describe the benefits and the significance of participating in a lifetime fitness and wellness program. (I)
2. Identify and describe risk factors associated with an exercise program. (I)
3. Describe the role played by nutrients and in a balanced diet; and conduct a comprehensive nutrient analysis, recognizing areas of deficiency and implementing changes to improve overall nutrition. (II)
4. Explain the physiology of weight loss and the effects of diet on basal metabolic rate; implement a physiologically sound weight reduction and weight maintenance program. (III)
5. Define-cardiovascular endurance, aerobic and anaerobic exercise; assess and interpret cardiovascular endurance through the use of maximal oxygen uptake protocols. (IV)
6. Explain the principles that govern cardiovascular exercise prescription. (V)
7. Predict oxygen uptake and caloric expenditure from exercise heart rate (V)
8. Define body composition and explain essential and storage fat. (VI)
9. Assess and interpret body composition using skinfold and girth measurement techniques; recommended ideal weight according to body fat percentage. (VI)
10. Define, assess, and interpret muscular strength and endurance. (VII)
11. Explain the principles that govern muscular strength endurance development. (VIII)
12. Define, assess, and interpret muscular flexibility as it relates to adequate fitness and preventative health care. (IX)
13. Develop an exercise program with a complete set of exercises for flexibility and low back care. (X)
14. Identify and define the six components of skill-related fitness. (XI)
15. Explain the development of cardiovascular disease and the importance of healthy lifestyle in its prevention. (XII)
16. Define cancer and the importance of health education in a cancer prevention program. (XIII)
17. Define stress and explain its role in the maintenance of health and optimal performance through various stress reduction and stress management techniques. (XIV)
18. Describe the detrimental health effects of tobacco and the benefits and significance of a smoking cessation program. (XV)
19. Define spiritual well-being and describe its relationship to a healthy lifestyle. (XVI)
20. Describe the relationship between fitness and aging. (XVI)
21. Explain the importance of presenting a plan for accident prevention and personal safety. (XVI)
22. Describe the effects of addictive substances, such as marijuana, cocaine, and alcohol. (XVI)
23. Describe the health consequences of sexually transmitted diseases. (XVI)
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. Health-related vs skill-related fitness
   B. Fitness standards
      1. Health
      2. Physical fitness
   C. Wellness concept
      1. Major health problems in the United States
      2. Benefits of program participation
      3. Wellness challenge
   D. Exercise program risk factors
   E. Safety for exercise participation
      1. Health history questionnaire
      2. Heart rate and blood pressure assessment
II. Principles of Nutrition for Wellness
   A. Nutrients
      1. Carbohydrates
      2. Fats
      3. Protein
      4. Vitamins
      5. Minerals
      6. Water
      7. Fiber
   B. Balancing the diet
      1. Nutrient analysis
      2. Achieving a balanced diet
      3. Vitamin and mineral supplementation
   C. Special nutrition considerations for women
      1. Osteoporosis
      2. Iron deficiency
III. Principles of Weight Control
   A. Fad dieting
   B. Eating disorders
   C. Physiology of weight loss
      1. Energy balancing equation
      2. Set-point theory
      3. Yellow vs. brown fat
      4. Diet and metabolism
      5. Exercise
   D. Sensible Weight Loss
IV. Cardiovascular Endurance Assessment/Interpretation
   A. 1.5 mile run
   B. Step test
   C. Astrand-Rhyming Test
   D. University of Houston Non-Exercise Test
V. Principles of Cardiovascular Exercise Prescription
   A. Intensity
      1. Determining training intensity
      2. Health fitness vs physical fitness
      3. Rate of perceived exertion
   B. Mode
   C. Duration
   D. Frequency
   E. Specific exercise consideration
   F. Management of exercise-related injuries
      1. Acute sports injuries
      2. Muscle soreness
      3. Exercise intolerance
      4. Side stitch
      5. Shin splints
      6. Muscle cramps
   G. Predicting Oxygen Uptake
      1. Heart rate
      2. Caloric expenditure
VI. Body Composition Assessment
   A. Essential and storage fat
   B. Techniques for assessing body composition
      1. Skinfolds
      2. Girth measurements
VII. Muscular Strength and Endurance
   A. Women and strength training
   B. Assessment/Interpretation
VIII. Principles of Strength Training
   A. Factors
      1. Neural stimulation
      2. Fiber types
      3. Overload principle
      4. Specificity of training
   B. Principles
      1. Mode of training
      2. Resistance
      3. Sets
      4. Frequency of training
   C. Exercises
IX. Muscular Flexibility
   A. Affecting factors
   B. Flexibility Assessment
   C. Body posture evaluation
X. Principles of Muscular Flexibility Prescription
   A. Exercise guidelines for flexibility development
      1. Mode
      2. Intensity
      3. Repetition
      4. Frequency
   B. Flexibility Exercises
XI. Skill-Related Components of Physical Fitness
   A. Performance tests
      1. Agility
      2. Balance
      3. Coordination
      4. Power
      5. Reaction time
      6. Speed
   B. Interpretation of results
XII. Cardiovascular Disease Risk Management
   A. Coronary heart disease risk profile
   B. Cardiovascular endurance
   C. Resting and stress electrocardiograms
   D. Cholestrol
   E. Triglycerides
   F. Diabetes
   G. Blood pressure
      1. Hypertension
      2. Hypotension
   H. Body composition
   I. Smoking
   J. Tension and stress
   K. Personal and family history
   L. Estrogen use
   M. Age
XIII. Cancer Risk Management
   A. Cancer incidence
   B. Guidelines for cancer prevention
   C. Cancer warning signs
XIV. Stress Management Techniques
   A. Sources of stress
   B. Behavior patterns
   C. Coping with stress
      1. Biofeedback
      2. Exercise
      3. Muscle relaxation
XV. Smoking Cessation
   A. Why people smoke
   B. Breaking the habit
XVI. Relevant Fitness and Wellness Issues
   A. Spiritual well-being
   B. Exercise and aging
      1. Relationship between fitness and aging
      2. Physical training in the older adult
   C. Accident prevention and personal safety
   D. Addiction
   E. Drug dependency
      1. Marijuana
      2. Cocaine
      3. Alcohol
   F. Sexually transmitted diseases
   G. Self-evaluation and behaviorial objectives for the future
 
MCCCD Governing Board Approval Date: February 28, 2023

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.