This course is designed to allow students to participate in a fitness class in a setting that is less structured than a regular physical education activity class.  Each student can earn from .5 to 3 units, depending on how many hours they work out.  It is highly recommended that if you are over 35 years of age, you should schedule a physical examination before you start any exercise program. 

PURPOSE
It is the purpose of this course to increase each student's level of physical fitness by one or more of the following means: 

a)     Aerobic exercise: an activity that stimulates the heart and lungs to a target or training heart rate level for a minimum of 20 minutes.  Examples of these types of activities are jogging, bike riding (including stationary bike), brisk walking, etc. 

b)    Muscular strength and endurance: using the weight machines in the weight room, or by doing push-ups, crunchies, or pull-ups. 

c)     Flexibility: stretching techniques that can be used to increase one's range of motion. 

For information email Mike Fitzgerald @ fitzgerald@smccd.edu or phone (650) 738-4323

FITNESS TESTING
All students taking a physical education class go through a series of fitness tests.  These include blood pressure, body weight, flexibility, body composition, step test, and abdominal curls.  These tests are offered from 8:00 a.m. to 12:00 noon during testing week.  You can pick up a white testing card from your instructor or from the Fitness Academy message board. 

GRADING
33% — Attitude and effort.  This includes following directions correctly, completing all of the required elements of the class, and being on time.

33% — Improvement.  Based on your personal prescription, goals set in the beginning of the semester. 

33% — Written test.  Information regarding health and fitness will be included.  A written test will be given during the semester. 

VARIABLE COURSE UNITS

Units are earned based on how many hours you work out.  Time cards will be given to all students to verify total hours earned during the semester. 

• 24 - 32 hours = .5 unit (approximately 1.5-2 hours a week)
• 48 - 57 hours = 1 unit (approximately 3 - 3.5 hours a week)
• 72 - 80 hours = 1.5 units (approximately 4.5 - 5 hours a week)
• 96 - 114 hours = 2 units (approximately 6 - 7 hours a week)
• 120 - 132 hours = 2.5 (approximately 7.5 - 8 hours a week)
• 144 - 160 hours = 3.0 units (approximately 9 - 10 hours a week)

CLOTHING

Wear loose-fitting, comfortable clothing.  Blue jeans are not permitted.  Tennis or running shoes are required.

LOCKERS

You may use any available locker in the Men's/Women's locker room. You must bring your own lock.  The locker may be used for the entire semester.  You must remove the lock at the end of the semester. You should not keep expensive items in your locker at any time. 

FREQUENTLY ASKED QUESTIONS

How does the Fitness Academy work?
All students are given a time card.  A time clock will be available for you to punch in when you want to work out.  Sometimes the weight room is available for your use; other times, it is not.  If your personal schedule does not allow you to use the weight room, you may wish to jog or walk on the track or follow any of the numerous training courses.  Stretching is always a good idea and can be done anywhere.  Other activities such as tennis are also available. 

What hours is the weight room open?
Every semester is different.  Usually the weight room will be open at 8:00 a.m. on Monday - Friday.  However, there are classes in session much of the time.  With the permission of the instructor, you may work out in the weight room as long as you follow the directions of the instructor in charge.  In some cases you may not be able to work out when you would like.  This is a perfect time to use the track or other athletic facilities.  Depending on the semester, you may be able to work out some afternoons or on weekends as well.  Each semester is different. 

What happens if I am there to work out and the weight room is closed, and I can’t punch in my time card?
If this happens, write in the date and time you worked out on your time card.  If this happens often, please see your instructor. 

What happens if I missed a scheduled test or appointment?
Try to find out how to make this up as soon as possible.  Some tests cannot be made up and you may not pass the class as a result if you wait too long.  It is your responsibility to completely understand and follow the timelines posted or given to all Fitness Academy students. 

Can I take this class for Credit/No-Credit rather than a letter grade?
Yes.  You will receive a final grade of Credit if you have earned an A, B, or C grade in the class.  You will receive a final grade of No-Credit if you have earned a D or F.  You must sign up through Websmart by the deadline to receive a Credit/No-Credit grade option.

Why do students sign up for a by-arrangement class?
This class is very flexible.  The exercise routine is chosen by the student at a time that is convenient for them.  Attendance is not taken as it is in a structured class.  These benefits are very helpful for many students. 

How can I succeed in the class?
One of the most important aspects of the Fitness Academy class is to be self-motivated.  As mentioned, attendance is not taken on a daily basis, therefore students tend to not show up and not work out as often as they would in a structured class.  You must be self-motivated to succeed in this class.

Are there any tips you can give students to help them succeed?
Successful students at the beginning of the semester work out a routine that fits into both their schedule and the schedule of the weight room or Skyline facility.  Then they stick to their routine for the entire semester.  It sometimes helps to have a workout partner. 

How many hours can I get credit for in a day?
You can work out for up to two hours per day in the Fitness Academy.

WRITTEN TEST REVIEW

Risk Factors for Heart Disease

• Smoking
• Obesity.  A healthy fat percentage for women is 18-25%; for men, 12-18%. 
• High blood pressure.  Normal: 120/80; borderline hypertension: 140/90
• High cholesterol (high/low density lipoproteins)
• Stress
• Family history (heredity)
• Alcohol (high amount)
• Diabetes

Cholesterol

A blood test can show you your total cholesterol level.  A total cholesterol level of 200 or lower is usually good. 

There are two types of cholesterol: 

a)     Low-density lipoproteins (LDLs).  Low-density lipoproteins are called the “bad” cholesterol because this is the type of cholesterol that sticks or clings to the artery walls.  This causes the opening (lumen) of the artery to decrease in size.  If the artery becomes blocked, a heart attack or stroke may result. 

b)    High-density lipoproteins (HDLs) are called the “good” cholesterol for two reasons; first, they are thought to “eat up” the bad cholesterol (LDLs); second, the HDLs grease the artery wall, discouraging plaque build-up by LDLs. 

The FIT Principle

When beginning an exercise program, think FIT. 
F stands for frequency.  How often should one work out?  The answer is 3-4 times per week, usually giving yourself a day off between each workout. 

I stands for intensity.  How hard should you work out?  The answer is calculated by your age and heart rate.  Take the person's age and subtract that age from the number 220.  This represents one's maximum heart rate.  For a 20-year-old, that would be 200 (220 - 20 = 200 beats per minute maximum heart rate).  To calculate what one's heart rate should be while exercising aerobically, multiply the maximum heart rate by two numbers.  The first number is 0.70, or 70%.  The second number is 0.85, or 85%.  This will give you a training or target heart rate range.  For example, a 20-year-old student's training or exercise heart rate would be from 140 beats per minute (220 - 20 = 200 maximum heart rate x 70% or 0.70 = 140 beats per minute) to 170 beats per minute (220 - 20 [age] = 200 x 0.85 or 85% = 170).  Therefore, the correct heart rate for a 20-year-old student while exercising or training aerobically is 140–170 beats per minute.  Another example:  If a person is 60 years of age, their training heart rate would be much different: from 112 beats per minute (220 - 60 = 160 x 0.70 or 70% = 112) to 136 beats per minute (220 - 60 = 160 x 0.85 or 85% = 136).  The exercise heart rate for a 60-year-old person should be between 112-136 beats per minute.  You should be able to calculate your own heart rate based on your age.

T stands for time. This refers to the amount of time one should engage in the particular exercise activity. For aerobic activity, the minimum amount of time spent exercising should be 20 minutes at the individual's particular target heart rate. Maximum amount of time can be set at 45 minutes, but if ones physical condition is excellent, the time can be increased. For resistance training, time is not critical. The important concept is putting in the appropriate sets and reps for a given exercise, i.e. 3 sets of 10 reps being the most common.

Hardening of the Arteries

There are several ways to try and remove plaque build-up on the artery walls: 

1)    Bypass surgery.  Operate and remove damaged arteries.

2)    Angioplasty.  A balloon treatment.  A catheter is inserted into the artery and a balloon is pumped up to force the plaque against the artery wall, widening the passageway (lumen). 

3)    Medication.  New medicines are being marketed to try and lower one’s cholesterol level.  Side effects can be numerous. 

4)    Low-fat diet.  Eating a low-fat diet can help lower  your total cholesterol level. 

5)    Aerobics.  Studies show that aerobic exercise can increase one's good cholesterol (high-density lipoproteins).  A variety of exercises can stimulate your heart and lungs, including jogging, cycling, or use of the treadmill or stepper machine.  This is done for a prolonged period of time or at least 20 minutes, keeping your heart rate in your training heart rate range the entire time.

Explanation of Fitness Tests

1)   Step test.  This test measures your heart rate after performing a 3-minute step test.  If the heart rate is counted accurately, this test can let you know the condition of your heart.  The lower the heart rate, the better.  One of your goals in the Fitness Academy is to lower your step test score.

2)   Stretch and reach test. This test measures whether you can bend and reach beyond your toes.  A score of “0” means you can touch your toes.  The higher the score, the better.  A negative score means you cannot touch your toes.  Being flexible will allow you to avoid injuries as you grow older. 

3)   Blood pressure. A normal blood pressure is approximately 120/80.  Some people have a normal blood pressure of 100/60.  Borderline hypertension is any reading over 140/90.  The number on top (140) is the systolic blood pressure; the bottom number (90) is the diastolic blood pressure.

4)   Body composition.  Skin fold calipers are used to get an approximate body fat percentage.  This test is not accurate enough alone to determine in one semester whether your body fat has changed.  If you have lost body weight, gotten a lower score on your step test, lost a dress or belt size, and have a lower score on your body composition test, that’s a great semester.  Be careful not to be disappointed if your body fat goes up 1% from the beginning to the end of the semester.  It may be that the first measurement was not accurate.