Cal State L.A. logo and University Seal - Link back to main page KIN 101C -- Physical Conditioning (1.0 cr)

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KIN 101C -- Course Syllabus

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 Spring 2006 KIN 101C Syllabus

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
I. COURSE DESCRIPTION:
The course presents a holistic view of humans as integrated physiological, psychological, and sociological beings. It focuses on the role of physical activity in delaying, alleviating, and rehabilitating hipokinetic and stress related illness. In addition, the course is designed to teach apparently healthy individuals (a) how to assess their physical fitness and nutritional status, and (b) plan and engage in personalized conditioning programs. Lab and Lecture 100 minutes per week.
II. PREREQUISITE(S): None
III. STUDENT OUTCOMES:
A. Content Standards:
At the completion of the course students will be able to:
  • administer and interpret tests correctly to determine cardiovascular endurance, muscle strength and flexibility, stress and tension, and body composition.
  • write a fitness program that includes: cardiovascular endurance, strength and flexibility, weight management, and relaxation.
  • administer and maintain a nutrition and weight control program.
  • participate in some form of activity that includes aerobic fitness, muscular strength and endurance, flexibility and relaxation.
B. Performance Standards:

Course Format and Required Materials:

At the start of each session there will be a short lecture/demonstration proceeded by a general and a specific warm-up leading to the specific day's activity. Proper attire for physical conditioning, such as, gym shoes (NO street shoes please), sweat pants or shorts and a T-shirt or sweatshirt are required. NO EXCEPTIONS!

Note: This class is designed to foster a positive appreciation and enjoyment of exercise, regardless of the initial fitness level of the student.

IV. 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.
COURSE FORMAT AND REQUIRED COURSE MATERIALS:
Short in class lectures and large and small group physical activities at a fitness facility.

V. POLICIES AND PROCEDURES:
Attendance, punctuality, and active participation in class and lab sessions is expected. Students are responsible for class or additional reading materials whether present or not during actual lecture or discussion sessions. There will be no make-ups for unannounced quizzes.

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VI. ASSIGNMENTS:


  • Projects -- date due: TBA

VII. EVALUATION:
Evaluation Item Relative Weight Letter Grade Equivalent
Active Lab Participation 100 points 360 - 400 A
Fitness Tests 50 points 345 - 359 B+
Fitness Plan 50 points 320 - 344 B
Fitness Log 25 points 305 - 319 C+
Daily Nutritional Log 25 points 280 - 304 C
Nutritional Analysis 50 points 260 - 279 D+
Final Exam (On-Line) 100 points 225 - 259 D
Total
400 points (100%)
000 - 224
 F

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TENTATIVE COURSE CONTENT

Week I (March 27th)

Lecture/Discussion

Lab Activity

  • N/A

Week I (March 29th)

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)

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)

Lab Activity

Week III (April 10th)

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)

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)

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
  • 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.


This Page is maintained by Daniel Frankl.
Copyright 2006, Daniel Frankl, Ph.D.

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

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