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					                                                                                  JOANNE MACDONALD
                                                                                         WINTER 2001

                    DAWSON COLLEGE PHYSICAL EDUCATION 109-105-02

                                        FITNESS ACTIVITIES

                                          COURSE OUTLINE


               Regular physical activity is the main lifestyle factor impacting positively on health and well
     being. In this course the student will demonstrate his/her ability to incorporate a lifestyle of active
     living into his/her daily personal and professional routines. This course incorporates the health
     and lifestyle focus of course 109-103-02 with the objective setting process of course 109-104-02
     in order for the student to develop and implement a personal physical activity plan from a health

              The student will explore a variety of activity options and other health-related issues in
     order to effectively choose, schedule and perform regular physical activities appropriate to meet
     personal needs and consistent with scientific recommendations in the area of health and fitness
     promotion. The planning and implementing of the program occurs both within the 30-hour class
     time as well as within the 15-hour homework component


             Students must have successfully completed both Physical Education 109-103-02 and
     109-104-02 before registering for this course. Knowledge obtained in these course must be
     applied in the 105 course.

3.   OVERALL OBJECTIVE (Statement of competency)

             To achieve the specified level of competency for Physical Education 109-105-02 the
     student must demonstrate personal responsibility for being physically active In a manner
     that promotes health.



             Learning activities in this course are based on a problem-solving approach in which the
     students take responsibility for their own learning. The steps to problem solving include:

     5.1 Describe and analyse the situation, I.e. personal knowledge and attitudes about
     regular physical activity, by:

             5.1.1 Reviewing the pre-requisite theoretical concepts and their application to a
             personal physical activity plan:

                      •        Benefits of physical activity
                      •        Components of fitness (health, skill)
                      •        Components of wellness(physical, emotional, spiritual, intellectual,
                      •        Principles of effective practice, safety issues
                      •        Principles of training, F.l.T.T. formula
•   Components of a workout from a health and fitness perspective
•   Skills specific to cardiovascular, muscular and flexibility training
       5.1.2 Conducting a self -assessment of her/his personal situation and factors influencing
       regular physical activity including:
               •       Personal interests, needs, abilities
               •       Motivators
               •       Personal lifestyle habits and fitness
               •       Barriers (time, finance, environment other commitments, old habits etc.)

5.2 Identify strategies and make a plan to improve or maintain the ability to be physically active In
a manner which promotes health by:

       5.2.1   Setting short-and long-term activity goals which consider:
               •       Personal health goals
               •       Modification of related lifestyle behaviors
               •       Skill development and fitness improvement

       5.2.2   Developing a S.M.A.R.T. action plan based on:
               •      Identified personal factors (interests, needs, abilities, fitness level)
               •      Appropriate activity choices
               •      Realities of personal and professional life (time, resources, family
               •      Contribution of selected activities to overall health
               •      Scientific principles of exercise

       5.2.3 Identifying strategies for practical organization based on
              •        Motivational strategies
              •        Time planning
              •        Anticipation of potential barriers/setbacks
              •        Identification of skills and strategies necessary to successfully practice
                       the selected activities

5.3 Implement and monitor the physical activity plan both Inside and outside of the class setting

       5.3.1 Students will implement and monitor various activity plans from a health perspective
               •       Group and individual fitness programs
               •       Group activity presentations
               •       Individual physical activity program

       5.3.2 Students will monitor the effectiveness of the plan by:
               •       Monitoring personal learning - reflection on a daily basis
               •       Monitoring and modifying programs in response to ongoing assessment
                       of progress achieved and difficulties resolved
               •       Adhering to principles of safe and effective practice and health
               •       Adjusting activities as needed

5.4 Evaluate and modify the physical activity plans

       5.4.1   Each student will evaluate the effectiveness of her/his planned program:
               •      Relative to the established goals
               •      Long-term health value of program and specific activity choices
               •      Modifications required to goals and action plan to ensure success.

     This is an experientially based course with a ponderation of 1-1-1 in which individual physical
     activity planned from a health perspective is stressed.
              Theoretical: lecture, discussion, co-operative learning takes class presentations, A-V
              materials, readings of handouts and text, lab assignments
              Practical: demonstration and practice, skill correction, participation at appropriate
              intensity, journals/records
              Homework: Personal activity plan (plan and implement), assignments

                                                                                         rd            th
     edition); Fahey, T.D., Insel, P.M. and W. Roth; Mayfield Publ. Mountain View ,Ca;
     1997(2001).This text is available in the bookstore. Purchase the text before the second class and
     bring it to each class. See text for bibliography, resources, web-sites.


     8.1 Achievement of Competence

            8.1.1 To be eligible to receive a passing grade in this course the student must pass all
     components of the competency evaluation, i.e. all assignments based on the elements of
     competency and the final exam based on the overall competency.

             8.1.2 An unsatisfactory assignment on any of the elements must be upgraded to a
     passing level end resubmitted to be eligible to pass the course. The actual numerical grade of
     the assignment however will be based on the grade of the assignment as initially submitted (i.e.
     do a good job the first time!)

     8.2 Personal Responsibility for Learning

             8.2.1 In order to meet the course objectives the student must participate actively in the
     learning process and take responsibility for his/her own learning. The student is expected to
     demonstrate an attitude reflecting a desire to learn and en effort to improve by:
             •    following the prescribed training programme in each class and demonstrating
                  sustained effort reflecting his/her own level of fitness and health improvement;
             • maintaining a daily records/evaluation corresponding to actual results achieved; a
                 demonstrating personal responsibility by being punctual, co-operative, assisting
                 others, exhibiting enthusiasm and a disciplined and responsible attitude towards the
                 teacher, course and fellow students;

     8.3     Evaluation Deadlines

             8.3.1 Students are expected to keep all workbooks and training records up to date and
     submit all assignments on time.

               8.3.2 Penalty for late assignments. Assignments are due at the beginning of the class
     specified (see table). Assignments, which are not submitted within 48 hours of the specified due
     date will be eligible to receive a maximum grade of 60% for that assignment (unless a medical
     certificate is presented.) Submitting assignments late will jeopardise your chances of passing the

     8.5 Submission Format

             All assignments, worksheets must be submitted with all pages stapled together with a title
page which specifies YOUR NAME, DATE, CLASS (day, time) and TEACHER’S NAME
            8.4 Evaluation Details
          ** For actual date refer to your agenda

Evaluation                                Performance Criteria                              Assessment item                     Date      Value
                                                                                                                                Due **

Element 1: Plan a personal                1.1 Integration of the principles of effective    1. Plan and implement a personal    Week      /15
physical activity plan from a             practice with the factors which promote health    fitness program (In class)          7-15
health prospective taking into            In the practice of a physical activity            2. Plan and present a class         Week
account appropriate choice of                                                               activity                            7—14      /10
activity, pertinent objectives,                                                             3. Follow prescribed programs       On-
concrete organisation and                                                                   each class at an intensity          going     /20
evaluation                                                                                  reflecting health enhancement
                                                                                            daily records

Element 2: Manage factors                 2.1 Statement of personal priorities according    1. Assessment and interpretation    Week 5    /10
that facilitate the                       to interests, needs, abilities and motivational   of personal situation
implementation of effective               factors                                           2. Plan and implement a personal
health-oriented personal activity         2.2 Proper formulation of objectives to achieve   physical activity program (out of   Week      /25
programs                                  in one’s personal program                         class)                              5-13
                                          2.3 Appropriate choice of activities
                                          2.4 Effective planning for one’s personal
                                          2.5 Appropriate choice of criteria to measure
                                          the attainment of program objectives
                                          2.6 Periodic statement of time invested and
                                          activities carried out during the program
                                          2.7 Meaningful interpretation of progress
                                          achieved and difficulties experienced during
                                          the program
                                          2.8 Appropriate and periodic adjustments of
                                          objectives or action plan

Overall Competency:                       Demonstrate personal responsibility for being     1. Final summative exam             Week 14   /20
I. Demonstrate the ability to be          physically active in a manner which promotes
physically active in a manner             health
which promotes health

      9.1 Course Preparation
            9.1.1 Students are responsible to come to each class dressed appropriately for activity
            and prepared for note taking (Text, pen or pencil, training log).
             9.1.2 By the second class the student must have:
                     1. Purchased the required text (bring to each class)
                     2. Completed the health questionnaire and discuss concerns with teacher

      9.2-Attendance Policy: Attendance and participation are compulsory for Physical Education
      classes. There are NO excused absences i.e. non-attendance for whatever reason is considered
      an absence. A student who misses more then two-hour classes (or an accumulation of four
      hours) of this course will not be eligible for a passing grade. It is the student’s responsibility to
      verify his/her attendance each class. Students must be dressed appropriately and actively
      participating to be considered ‘present’.

      9.3 Lateness Policy: Punctuality is a personal responsibility and is considered an indication of
      respect for the teacher, course and fellow students. Chronic lateness will lead to failure of the
      course (If the accumulated lateness and absence exceeds four hours (see attendance policy) the
      student is not eligible to receive a passing grade. Up to three marks can be deducted for each
      late. Lateness is defined as not being present, dressed to participate when attendance is taken at
      the beginning of class.

      9.4 Make-up Policy: Students who for valid reasons (i.e. illness, religious, extreme emergency)
      cannot fulfill the minimum attendance requirement may, at the discretion of the teacher, be
      eligible for make-up work. Make-ups must involve attendance in an alternate class and must take
      place immediately prior to or following the absence. No more than two classes may be made-up
      during the semester. If the make-up class takes place with a different teacher, a written report
      with a summary of theoretical and practical work accomplished, plus the time and date of the
      class and the teacher’s signature must be submitted. In the event of prolonged absence the
      student must contact the teacher. Make-ups are not possible after the 12 week.

      9.5 Medical Problems: At the beginning of the semester students should inform the teacher of
      any chronic medical problems which might affect their performance in the course. In the event
      that a medical condition or injury develops during the semester the student should inform the
      teacher immediately and seek suitable programme modifications. Students unable to continue the
      course for medical reasons should bring a medical certificate to the Registrar’s office in order to
      request an IN explanation on their transcript.

      9.6 Cheating/Plagiarism Policy: Cheating and plagiarism are considered serious academic
      offences. Students caught in a cheating or plagiarism incident (either copying someone’s woo: or
      allowing your own work to be copied) will be required to re-submit the work in question to be
      eligible to receive a passing grade. Marks will be deducted up to the full value of the assignment
      at the discretion of the teacher.

      9.7 Literacy Policy: Literacy is a component of success in all areas of the curriculum. Grades on
      all oral or written assignments as well as theoretical exams will reflect the student’s ability to
      comprehend and properly use English. The teacher has the right to deduct marks from or require
      resubmission of work with improper use of English.


      10.1 Facility Procedures: Do not leave any valuables, including clothes, unlocked or
      unattended in the PARC locker room. If you do not have a lock you may purchase ($8) or rent
      ($1) one at the PARC control centre or you must leave your belongings in your college locker.
and sanitary reasons shoes worn in the fitness and weight room must be clean and dry and a
towel should be brought to each class to wipe equipment alter use.

10.2 Student Responsibilities (Dawson College Calendar (pg. 17-27) Students are responsible
to read and understand college policies on student conduct including student rights and
obligations (pg. 17-18), guidelines for student recourse (pg. 18-21) and code of conduct (pg. 18-
21. Retain this course outline specifying course requirements and request clarification from the
teacher on course content, procedures, grading etc. whenever necessary. Note: as of winter 1998
students are required to pay a fee for every failed course

10.3 Teacher Assistance:

JOANNE          OFFICE HOURS — TUESDAY 12:00-2:30; WEDNESDAY 12:00-2:30;.
                THURSDAY 8:00-10:00; FRIDAY 12:00-1:00

OFFICE    Atwater Office 3H 11 PHONE NUMBER 931-8731, loc. 5404

If you cannot reach your teacher you are expected to leave voice message at the appropriate
local or a message with Lucy, the department secretary, who can be reached between the hours
of 8:00-12:00 and 1:004:00 at local 5092

As a hint, student problems, which are explained immediately, by contacting the teacher, are
more readily solvable than those presented at the last minute or alter the fact.

10.4 Personal Training: The weight room and fitness room as well as a small training facility are
available at Atwater for student use during the semester. Check the schedule posted on the
PARC bulletin board for availability and membership details. A variety of recreation and
instructional activities are also available for students. Check with the PARC centre or John
Davidson, Athletics for information.
105 – PRE-TEST

Course Type #3 (105) requires pre-requisite knowledge from course Type #1(103) and Type #2 (104). If you have
trouble answering the following questions review your previous course manuals and chapter 1 to 7 of Fit and Well,
Core Concepts and Labs in Physical Fitness and Wellness

1. The components of total health (wellness) include:
_________________________________, _______________________________, ___________________________,
_________________________________, _______________________________

2. One specific lifestyle modification you could make now which would improve your level of health and well-being is:

3. What is your most effective motivational strategy that could help you make this change?

4. What is your most significant barrier (what would interfere with you making this change)?

5. List the health components of physical fitness and rate your current status as below average, average, above average.
1.        ____________________________                ____________________________
2.        ____________________________                ____________________________
3.        ____________________________                ____________________________
4.        ____________________________                ____________________________
5.        ____________________________                ____________________________

6.   In designing a program to improve the various components of fitness the F.l.T.T. principle stands for
F.   ______________________________________________________________
I.   ______________________________________________________________
T.   ______________________________________________________________
T.   ______________________________________________________________

7. Your target heart rate zone is _______________ to _________________

8. Select two physical activities ‘which you enjoy and describe their contribution to overall health
1. ____________________________ contribution ___________________

2. ____________________________ contribution ___________________

9. Select a physical activity that you do not enjoy and explain why

10. What physical activity would you like to try for the first time ____________________________. What is preventing you from
trying it? _________________________________________________________________

11. List the skill components of fitness ‘which contribute to or are improved by your selection of physical activities.

12. Define the objective setting process as applied in course 2 (104) to the process of improving physical activity skills
S. ____________________ ____________________________________
M. ____________________ ____________________________________
A. ____________________ ____________________________________
R. ____________________ ____________________________________
T. ____________________ ____________________________________