KINĀ 0010. Fitness and Improved Health Boot Camp

Units: 2-3
Formerly known as PHED 22
Hours: 54 (18 lecture, 36 activity) 2 units; 72 (36 lecture, 36 activity) 3 units
This course encourages a healthy attitude toward exercise, wellness, and nutrition. Topics include assessing and improving fitness levels, as well as nutrition, healthy living, and active lifestyle strategies that are involved in attaining and maintaining appropriate levels of wellness. This course includes a variety of fitness activities that provide a new approach to each workout including but not limited to High Intensity Interval Training (HIIT) based cardio, cross training, body weight exercises, and muscle strength and endurance. Periodized workouts are developed to optimize fitness levels in an individual student-centered approach. (CSU, UC-with unit limitation)

KIN 0010 - Fitness and Weight Management Boot Camp

http://catalog.sierracollege.edu/course-outlines/kin-0010/

Catalog Description Formerly known as PHED 22 Hours: 54 (18 lecture, 36 activity) 2 units; 72 (36 lecture, 36 activity) 3 units Description: This course encourages a healthy attitude toward exercise, wellness, and nutrition. Topics include assessing and improving fitness levels, as well as nutrition, healthy living, and active lifestyle strategies that are involved in attaining and maintaining appropriate levels of wellness. This course includes a variety of fitness activities that provide a new approach to each workout including but not limited to High Intensity Interval Training (HIIT) based cardio, cross training, body weight exercises, and muscle strength and endurance. Periodized workouts are developed to optimize fitness levels in an individual student-centered approach. (CSU, UC-with unit limitation) Course Student Learning Outcomes CSLO #1: Create a goal setting plan to improve Body Composition by transitioning fitness standards. CSLO #2: Examine and calculate the appropriate intake of nutritional foods through an understanding of the new USDA guidelines. CSLO #3: Design a cardio-respiratory, muscular endurance/strength and flexibility training program that will increase metabolism and change body composition through advanced weight training and aerobic techniques. CSLO #4: Explain the psychological factors that challenge adherence to exercise and weight management. Effective Term Fall 2025 Course Type Credit - Degree-applicable Contact Hours 54-72 Outside of Class Hours 54-90 Total Student Learning Hours 108-162 Course Objectives Lecture Objectives 1. Formulate a training program plan with individual goals and objectives using HIIT-based cardio, cross training, body weight exercises, and muscle strength and endurance. 2. Critiques and evaluate an article on different types of training; 3. Design a meal using Dietary Guidelines for Americans; 4. Distinguish proper gear and equipment for safe and effective training; and 5. Analyze the different training exercises. Laboratory Objectives: 1. Distinguish how to select and transition, both to and from, different exercises/sports to meet overall fitness objectives; 2. Chart individual target heart rate zones as it applies to different types of training; 3. Identify and demonstrate various exercises; 4. Perform times circuit workouts within Cooper's Guidelines; and 5. Conduct the Cooper's run for pre- and post-test evaluation. General Education Information Approved College Associate Degree GE Applicability AA/AS - Health Ed/Physical Ed CSU GE Applicability (Recommended-requires CSU approval) CSUGE - E2 Physical Activity Cal-GETC Applicability (Recommended - Requires External Approval) IGETC Applicability (Recommended-requires CSU/UC approval) Articulation Information CSU Transferable UC Transferable Methods of Evaluation Objective Examinations Example: Pass an objective exam with proficiency that will assess knowledge of meal planning and basic nutrition. Example question: How many carbohydrates should one eat in a day based on the Dietary Guidelines for Americans Projects Example: Design and plan a dinner meal for two people that will include the Dietary Guidelines for Americans including three (3) of the five (5) food groups. Post your dinner meal plan on the discussion board in Canvas. Skill Demonstrations Example: Demonstrate to the class various HIIT-based cardio, cross-training, and body weight exercises that you feel are the most effective. Show on the white board the plan repetitions and sets and execute the routine. Repeatable No Methods of Instruction Activity Lecture/Discussion Distance Learning Activity: The instructor will assign students to demonstrate multiple HIIT-based cardio, cross training, and body weight exercises. Students will present a workout routine and the name of each exercise. Lecture: The instructor will facilitate a class discussion comparing the nutritional values of different energy bars that the students bring to class from home. Discussion will include price, nutritional values, sugar, fiber, protein, fat and calories. Students will select an energy bar and describe why is it important to look at calories and sugar based on the Dietary Guideline for Americans. Distance Learning The instructor will conduct an on-line lecture on the five components of fitness. Following the lecture, students will summarize the 5 components in a report and post their report for other students to review and comment. Typical Out of Class Assignments Reading Assignments 1. The student will read and outline text chapter of Dr. Pratt's Health styles-Super Foods regarding the four threads of health. The student will choose one thread by which to try to improve and submit a written action plan for that thread that will help achieve the goal. 2. The student will read an article from a current fitness and health magazine that addresses dietary hints that are reasonable for college students to implement into a dietary plan. The student will select three hints and share them with the class during current event discussions. 3. The student will submit two recipes to share on the discussion board that includes at least 3 foods that are considered super foods by Dr. Pratt. The serving sizes, calories, grams of fiber and fat must be noted. Writing, Problem Solving or Performance 1. The student will document food intake in a food diary for 7 days. The student will construct a plan to eliminate 250 calories of food per day and at the same time, increase the consumption of fiber to 25 grams a day (female) or 35 grams (male). The student will be required to determine the empty calories that may be replaced with complex carbohydrates or high fiber vegetables. 2. The student will compare and contrast four different forms of protein and determine which protein sources are the healthiest by looking at percentages of saturated fat, total grams of protein by ounce and the monetary cost per ounce. 3. The student will select 3 preferred breakfasts that will supply sufficient amounts of complex carbohydrates, protein and low sugar for less than 300 calories. The breakfast must still provide 25-30% of vitamins and minerals that are appropriate for the gender, age and activity levels. Other (Term projects, research papers, portfolios, etc.) Required Materials Total Fitness and Wellness Author: Scott Powers and Stephen Dodd Publisher: Pearson Publication Date: 2022 Text Edition: 9th Classic Textbook?: OER Link: OER: Other materials and-or supplies required of students that contribute to the cost of the course.