ESS-101w Walking for Health and Fitness

Course Description: This is a semester-long course designed to improve health, cardiovascular endurance and flexibility through walking, and to give students an appreciation of the role regular physical activity plays in the quality of life.  Students will learn basic cardiovascular system anatomy and physiology, as well as flexibility exercises for major muscle groups.  Physical fitness levels will be measured at the beginning and end of the course, allowing students to notice the improvements regular exercise produces.  Course topics also includes injury prevention specific to fitness walking. 

  • This course also meets PLO3(s) 5.1 and 5.2 of General Education Program

A.  PROGRAM LEARNING OUTCOMES (PLOs):
      The student will be able to:
      1.  Determine healthy lifestyles by describing the value of physical activity to a healthful
           lifestyle and participating in regular physical activity for at least one semester.
      2.  Demonstrate professionalism, interpersonal skills, teamwork,
           leadership and decision making skills.

B.  STUDENT LEARNING OUTCOMES  (SLOs):  GENERAL 
The student will be able to:

  1. Explain physical fitness and wellness, as well as their importance to overall health,

     disease prevention, and athletic performance and value regular physical activity and its
contribution to a healthful lifestyle.

  1. Identify fitness components and perform the physical tests to determine strengths and weaknesses  necessary to perform a variety of physical activities.
  2. Design and demonstrate exercise regimes appropriate to improve health, physical fitness, and athletic performance.
  3. Demonstrate the values and effect of walking skills needed to gain wellness, physical fitness and to maintain healthy lifestyle.

 


PLO

SLO1

SLO2

SLO3

SLO4

1

ID

DM

ID

ID

2

ID

IDM

ID

I

I = Introduced
D = Demonstrated
M = Mastered

 

C. STUDENT LEARNING OUTCOMES (SLOs) – SPECIFIC:

     The student will be able to:

     General SLO1. Explain physical fitness and wellness, as well as their importance to
overall health, disease prevention, and athletic performance and value regular physical
activity and its contribution to a healthful lifestyle.


Student Learning Outcomes

Assessment Strategies

1.1 List and explain the five factors of physical fitness. Identify and describe the basic components of wellness and physical fitness

Quiz, Test items

1.2 Identify the major components of the cardiovascular system.

Quiz, Test items

1.3 Identify the location of the major muscle groups on their own bodies.

Assessment questionnaire
Individual oral and written report

1.4 Explain the importance of warm-up, formal activity, warm down and stretching.

Individual oral and written report

1.5 Explain the components of the acronym FITT: Frequency, Intensity, Time and Type.

Test items

 

 

      General SLO 2. Identify fitness components and perform the physical tests to determine
strengths and weaknesses  necessary to perform a variety of physical activities.


Student Learning Outcomes

Assessment Strategies

    1. Given their pre- and post-semester

measurements on resting heart rate, blood pressure, cardiovascular endurance (via Rockport One-mile walk test), erector spinae/hamstrings flexibility (via a sit and reach test), and percent body fat, accurately describe the changes in their fitness from the beginning of the course to the end of the course.

Quiz, Test items

    1. Walk at a moderate pace for 35-45 minutes.

 

Quiz, Test items

2.3 Perform flexibility exercises for each of the
major muscle groups.

Practicum with rubrics

    1. Describe the important role regular medical

check-ups play in lifetime fitness and wellness.

Individual oral and written report

     General SLO 3. Design and demonstrate exercise regimes appropriate to improve health,
physical fitness, and athletic performance.


Student Learning Outcomes

Assessment Strategies

    1. Describe the benefits and the significance of participating in a lifetime fitness and wellness program.

Quiz, Test items

    1. Describe interval training.

Quiz, Test items

    1. Design training programs to develop and improve physical fitness and athletic performance.

Assessment questionnaire
Individual oral and written report

    1. Describe the difference between aerobic and

anaerobic activities.

Individual oral and written report

    1. Identify the symptoms of common walking

 injuries (e.g. sprains, strains, heat exhaustion, blisters, corns & stress fractures), preventative measures, and basic treatment in a written format.

Quiz, Test items

 

      General SLO 4. Demonstrate the values and effect of walking skills needed to gain
wellness, physical fitness and to maintain healthy lifestyle.


Student Learning Outcomes

Assessment Strategies

4.1 Compare the training heart beat upon finishing a
cycle of walking to other physical activity like aerobic and non aerobic exercise.

Quiz, Test items

4.2 Express how regular physical activity makes
them feel.

Assessment questionnaire
Individual oral and written report

4.3 Participate actively in the school and government
fun run and walk program.

Monitor by attendance

D.  COURSE CONTENT

     1. Introduction to walking skills

     2. Five Factors of Physical Fitness
3. Delayed Onset Muscular Soreness
4. Anatomy of cardiovascular system
5. Aerobic exercise
6. Calculating Target Heart Rate Zones
7. FITT principle
8. Importance of warm-up/cool-down
9. Interval training 
10. Improving Flexibility
11. Anatomy of the lower body
12. Interval training
13. Review previous concepts

     14. Benefits of Regular Physical Activity/Injury prevention

     15. Injury Prevention
16. Benefits of Cardiovascular Fitness
17. Health & Wellness
18. Nutrition
19. Fitness assessments – post-tests

E. METHODS OF INSTRUCTION

     Demonstration, participation, lecture, individual assignments, group work.  Assessment
will be in the form of attendance/participation in class exercises, individual assignments,
homework and quizzes given throughout the semester. 

F. REQUIRED TEXT(S) AND COURSE MATERIALS
Course Materials: Athletic Shoes, water, appropriate attire (loose-fitting, comfortable clothing that allows a full   range of motion around all of the joints of the body), and a wire-bound notebook. Students who come to class without athletic shoes and/or water will NOT be allowed to participate in  exercise.

Textbook: None

 

   G. REFERENCE MATERIALS            

     American College of Sports Medicine.  ACSM’s Guidelines for Exercise Testing and

     Prescription, 6th Edition.  Philadelphia, PA: Lippincott, Williams and Wilkins 2000

(or most recent edition).

                Current publications and periodicals of relevance to Walking for Health and Fitness

H. INSTRUCTIONAL COST
     None
 
I. EVALUATION

    None

J.CREDIT BY EXAMINATION
   None

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