KIN 101C -- Physical Conditioning (1.0 cr): Reading Assignment

		School of KNS (323) 343-4650

MW 8:00-8:50 a.m., PE 123 (Lecture/Lab)

INSTRUCTOR: Daniel Frankl, Ph.D., Professor
Office: PE 230
Phone: (323) 343-4662; Fax: (323) 343-6482
Email: dfrankl@calstatela.edu

Cal State LA: Statement of Student Rights and Responsibilities

TEXTS:
A. RECOMMENDED TEXT:

Hoeger, W.W.K., & Sharon, A.H. (2007). Fitness and wellness (7th ed.). Belmont, CA: Thomson Wadsworth.

B. Additional Texts:

Corbin, C.B., Lindsey, R., &Welk, G. (2000). Concepts of physical fitness (10th ed.). Dubuque, IA: Wm. C. Brown.
Donatelle, R. J., & Davis, L. G. (2000). Access to health (6th ed.). Needham Heights, MA: Allyn & Bacon.
Fahey, T. D., Insel, P. M., & Roth, T. W. (2001). Fit & well: Core concepts and labs in physical fitness and wellness (4th ed.). Mountain View, CA: Mayfield.
Moran, T. G., & McGlynn, G. (2001). Dynamics of strength training and conditioning (3rd ed.). Boston, MA: McGraw Hill.

Assigned On-Line Readings:

Week I (March 27th)

Lecture/Discussion

Orientation, course outline and Introduction: Obesity, Inactivity, and Chronic Disease

Medical Clearance for Exercise -- PAR Q & YOU (Physical Activity Readiness Quotient)

Preventing Chronic Diseases: Investing Wisely in Health
Preventing Obesity and Chronic Diseases Through Good Nutrition and Physical Activity ( United States Department of Health and Human Services).

Lab Activity

N/A

Week I (March 29th)

Lifestyle Evaluation Questionnaire (Printer Friendly Version)

Assessing Your Physical Activity Profile

Preventing Injuries in Sports, Recreation, and Exercise

Warm-Up and Cool-Down

Lab Activity

Warm-up (General and Specific Warm-Up)

Finding your pulse (Radial & Carotid)

Fast Walk and Jogging Pulse

Short Sprint (30m at 80-90%); Find your pulse repeat interval when pulse is below 120 bpm

Cool-Down and Flexibility

Week II (April 3rd)

Fitness Facilities at Cal State LA

Health and Skill Related Fitness Components

Cardiovascular Endurance Testing and Interpretation
Maximal Oxygen Consumption- The VO2max

Problem Behaviors: The Fitness, Nutrition, and Social Activities Contract

Search Guide for Finding Test / Testing Information in SPORTDISCUS

Lab Activity

Warm-up (General and Specific Warm-Up)

Pre-Test--Cardiorespiratory Endurance: Predicting VO2max from: Non-exercise Data ; 1.0 Mile Walk Test, 1.5 Walk/Run Test, Harvard Step-Test, 3-minute Step-Test

Cool-Down, Stretching, and Interpretation of Results

Week II (April 5th)

Exercise and Weight Control Contract

Personal Cardiovascular Endurance Planning: US Navy Personal Training Plan

Calculating Your Exercise Heart Rate Range

Lab Activity

Warm-up (General and Specific Warm-Up)

Interval Training (Understanding Intervals by Stephen Seiler)

Cool-Down and Stretching

Week III (April 10th)

Muscular Strength and Endurance: Assessment of Personal Muscular Strength and Endurance

Principles of Muscular Training (survivaliq.com).

Lab Activity

Warm-up (General and Specific Warm-Up)

Pre-Test Muscular Strength Assessment: Hand Grip Strength Test; Maximum Leg Press Test; Maximum Bench Press Test.

Pre-Test--Muscular Endurance Assessment: 60-Second Sit-Up Test; The Curl-Up Test; The Push-Up Test; The Modified Push-Up Test; The Modified Dip Test; Six Stations Percent of Body Weight Muscular Endurance and Strength Test.

Cool-Down, Stretching, and interpretation of results

Week III (April 12th)

Implementation of a muscular strength and endurance program

Selecting and Effectively Using Free Weights (ACSM)

Delorme's RM10 (use RM10 for a balance between muscle strength and edurance; increase repetitions to RM12 - RM15 to shift the emphasis to muscle endurance)
Delorme's RM10 Workout Form "A" (No Stations)
Delorme's RM10 Workout Form "B" (Stations Included)

Berger's RM6 (use RM6 for an emphasis on muscle strength; decrease repetitions to RM1 - RM3 to work on pure muscle strength [note that an RM1 - RM3 workout requires a longer recovery period between trials])
You may use the Delorme RM10 forms to record a Berger's RM6 workout.
Delorme's RM10 Workout Form "A" (No Stations)
Delorme's RM10 Workout Form "B" (Stations Included)

Circuit Training

Plyometric Training

Weight Training

Designing and Monitoring a Weight Training Program

Lab Activity

Warm-up (General and Specific Warm-Up)

Delorme's RM10

Cool-Down and Stretching

Week IV (April 17th)

Muscular flexibility: Definitions, Anatomical Limitations, Physiological Basis, Specificity Principle, and Benefits

Assessment of Personal Flexibility

Flexibility Exercises

Lab Activity

Warm-up (General and Specific Warm-Up)

Circuit-Training

Cool-Down and Stretching

Week IV (April 19th)

Developing a Muscular Flexibility Program for Health and Sport Participation Related Purposes

Personalized Program for Flexibility

Lab Activity

Warm-up (General and Specific Warm-Up)

Fitness for Soccer (ball gymnastics at the Reeder/Baseball field or at the Jesse Owens Track and Field)

Cool-Down and Stretching

Week V (April 24th)

Body composition: Calculation of Lean vs. Fat Body Weight
Calorie Calculators & Calorie Calculations

Determination of ideal body weight

Personal Body Composition and Desirable Body Fat

(Healthy Body Calculator)

Lab Activity

Warm-up (General and Specific Warm-Up)

Assessing Body Composition: BMI; Girth Measurements; Skinfold Thickness

Weight-Training Programs (Selected Weight-Set-Repetition Methods): Constant Set; Ascending Pyramid; Ascending/Descending Pyramid; Super-Sets; Giant Sets; Drop Sets.

Cool-Down and Stretching

Week V (April 26th)

Behavior modification for fitness and social and emotional well being (Self-Managed Behavior Modification)

Consistent perceptions of reality: Developing a capacity for introspection

Personal Fitness Program Plan and Contract

Personal Locus of Control

Lab Activity

Warm-up (General and Specific Warm-Up)

Fitness for Paddle Tennis (tennis ball gymnastics at the tennis courts--Appropriate tennis attire and equipment are required for this session)

Cool-Down and Stretching

Week VI (May 1st)

Self-Assessment of Relationships Pattern

Adaptation to change: Taking responsibility of one's feelings and actions

Social relationships: Family & friendships; Appreciation of differences and social tolerance

Family Strengths Inventory

Lab Activity

Warm-up (General and Specific Warm-Up)

Calisthenics, stunts and tumbling (at the PE Building room 213)

Cool-Down and Stretching

May 3rd

Self-Esteem Inventory

Hostility Inventory

Week VI (Lab Activity)

Warm-up (General and Specific Warm-Up)

Fitness for Martial Arts (combat games at the PE Building room 213)

Cool-Down, Stretching, and Progressive Relaxation

Week VII (May 8th)

Identifying Stressors: The Life Experiences Survey

Spirituality, religion, and stress management techniques

The General Adaptation Syndrome and stress management techniques: Progressive Relaxation and Benson's Relaxation response

Lab Activity

Warm-up (General and Specific Warm-Up)

Fartlek (means �Speed Play� in Swedish )

Cool-Down, Stretching, and Progressive Relaxation

Week VII (May 10th)

Assessment of Type A personality

Symptoms of Depression

Lab Activity

Warm-up (General and Specific Warm-Up)

Team Handball (ball gymnastics at the PE Building main Gymnasium)

Cool-Down, Stretching, and Progressive Relaxation

Cool-Down and Stretching

Week VIII (May 15th)

Principles of nutrition for exercise

Nutritional analysis: Counting Calories and Nutrient Content

Fitness Report -- Revision

Lab Activity

Warm-up (General and Specific Warm-Up)

Track and Field (Track events)

Cool-Down and Stretching

Week VIII (May 17th)

Computer-Aided Dietary Analysis

On-line Dietary Analysis

Lab Activity

Warm-up (General and Specific Warm-Up)

Orienteering -- Team Work (Cal State LA Campus)

Cool-Down and Stretching

Week IX (May 22nd)

Obesity, weight control and long term dieting

Commercial diets

Nutritional Analysis Report Revision

Lab Activity

Cool-Down and Stretching

Week IX (May 24th)

Cancer Risk Management

Protection from the Sun

Reassessment of health related fitness components

Lab Activity

Warm-up (General and Specific Warm-Up)

Post-Test Muscular Strength Testing: Hand Grip Strength Test; Maximum Leg Press Test; Maximum Bench Press Test.

Post-Test--Muscular Endurance Testing: 60-Second Sit-Up Test; The Curl-Up Test; The Push-Up Test; The Modified Push-Up Test; The Modified Dip Test; Six Stations Percent of Body Weight Muscular Endurance and Strength Test.

Cool-Down and interpretation of results

Week X (May 29th)

Substance use and abuse

Personal Addiction Inventory

FITNESS AND NUTRITION PROGRESS REPORT DUE

Lab Activity

Warm-up (General and Specific Warm-Up)

Post-Test--Assessment of Flexibility: Modified Sit-and-Reach Test; Shoulder Rotation Test

Free Workout (following plan authored by student)

Cool-Down and Stretching

May 31st

Aging and Holistic Fitness

Osteoporosis Risk Inventory

Week X (Lab Activity)

Warm-up (General and Specific Warm-Up)

Free Workout (following plan authored by student)

Cool-Down and Stretching

June 5th -- June 9th -- Finals Week

Study Questions for Final Exam

FINAL EXAM LOCATION:Test is taken On-Line
Final Exam On-Line Availability: Wednesday, June 7th, 2005 -- 2:00 p.m. -- June 10th, 10:00 p.m.

Daniel Frankl, Ph.D., Professor
School of Kinesiology and Nutritional Science
California State University, Los Angeles
5151 State University Drive
Los Angeles, CA 90032-8162
Phone: (323) 343-4662
Fax: (323) 343-6482
Email: dfrankl@calstatela.edu