INSTRUCTOR: Jim Secosky
Phone # (585) 289-4525
Office time: 8:50- 9:00 a.m. (after class)

COURSE OBJECTIVES

Students will better understand how to improve the basic components of physical fitness, including:
1. Cardiovascular condition
2. Muscle flexibility
3. Muscle strength and endurance
4. Body composition

COURSE REQUIREMENTS:

1. Attend and participate in all activities (participation includes listening to directions and lectures, correctly doing exercises, and putting equipment away)
2. Be on time for class--in weight room at scheduled time
3. Listen to directions and other instructions
4. Warm-up, cool-down, and put materials away properly
5. Final exam--based on lectures, handouts, board notes
6. If you have special needs, talk to instructor after class.

GRADING POLICY

1. Attendance and participation 50% 120 pts.
(1 pt. for being on time/class + 3 pts/class)
2. Correct use of equipment 10% 24 pts.
3. Fitness test (at beginning of semester) 10% 24 pts.
4. Written fitnessprogram10% 24 pts.
5. Final Exam (24 questions-2 pts./question) 20% 48 pts.

A = 216-240 points
B = 192-215 points
C = 214-191 points
D = 190-144 points
F = Below 144 points
Updated 4/2004

Typical Class Activities

1. Instruction
-5-20 minutes
-after we have been shown how to use equipment safely, we will usually only have this on Mondays
-be sure to check for any notes on board
-if a problem is written on board, a similar one may be on final

2. Warm-up
-5 minutes on a machine of your choice
-try different machines so you can learn how to operate all of them
-start very slowly, then increase after each minute
-goal is to increase body temperature, heart rate, breathing rate

3. Work out of your choice
-aerobic machines, weight machines, or a combination
-keep moving, keep warm
-take short breaks for water and rest (1-2 minutes is best)

4. Cool down and stretching
-most of the time we will do cool downs and stretches together
-use a small mat if you like
-pat yourself on the back for doing something good for your body and mind

Essential Ideas about Physical Conditioning

Cardiovascular condition

1. Always do a warm-up and cool-down.
2. You should be able to carry on a conversation while working out.
3. Ideally work out for 30 minutes, 3 times/week.
4. Cardiovascular training is best for losing weight.

Flexibility

1. Do not use bouncing movements.
2. Hold stretch for at least 10 seconds. (1-2 minutes is best)
3. Ease up, if you feel pain.
4. Warm up body before stretching.

Strength and Endurance

1. Do not work same body part 2 days in a row.
2. Use enough weight to do 8-12 reps.
3. Do both sit-up and leg rise types of exercise for a complete waist work-out.
4. All drugs have side-effects.

Body composition

1. To decrease fat % eat less high calorie foods and do more activity, such as taking stairs and walking from far areas of parking lots--leave the close parking places for the old, lame, and the smokers (they are paying a lot of our taxes)
2. Avoid soft drinks, booze (beer, wine, liquors), junk food (including candy and baked goods), fat foods, greasy foods, foods cooked in grease (potato chips, French fries)
3. Increase muscle mass. Muscle cells use a lot of energy, even when resting.
4. Extreme diets reduce muscle mass and probably cause one to gain all the weight back plus some extra bonus pounds.