STEP AEROBICS

PE 133

 

INSTRUCTOR: Carrie Edwards                                       

OFFICE HOURS: (PE Bldg.,OfficeE) Mon/Wed 8:30-9:00am & 11:00-11:30am, Tue/Thurs 12:30-1:00pm

VOICE: Ext. 2876                 EMAIL: cedwards@cerritos.edu                       WEB: www.cerritos.edu/cedwards

 

I.          COURSE DESCRIPTION:

STEP aerobic exercise to music: flexibility, strength, and a short cardiovascular workout to start, progressing rapidly to a forty-five minute training session.  No emphasis on dance technique.  No prior STEP experience necessary.  This course will begin with the basic steps and progress into more advanced steps and combinations.

 

II.        GENERAL AIM:

A.            To achieve and/or improve upon level of cardiovascular fitness.

B.            To improve the body's muscular system.

C.            To improve flexibility.

D.            To aid efforts to control body weight.

E.             To experience relief from stress of daily living.

F.             To obtain an appreciation of the importance of aerobic fitness.

 

III.       Learning outcomes:

The students will demonstrate improvement in the 5 components of fitness by comparison of pre and post fitness assessments.

 

 

IV.       STUDENT RESPONSIBILITIES:

Class Participation: Attending class and being on time are extremely important.  To improve ones physical fitness requires regular participation in class activities.  Failure to attend class regularly may hinder ones ability to maintain class intensity level and thus may lower the individual's grade.   Students must attend on a regular basis.

Equipment and Dress Requirements: Athletic type clothing or dance apparel is required.  Proper footwear is required.  Avoid running shoes.  Aerobic dance sneakers, removal of jewelry, a water bottle (not glass) and towel are recommended for class.

 

V.         GRADING:

Academic                              75 pts                     Activity:                                                225 pts

Midterm Exam                       25 pts                     Class Performance                               150 pts

Final Exam                             50 pts                     Pre & Post Fitness Tests                      75 pts

 

VI.       PERFORMANCE:

Five performance points will be awarded for participation in each class.  To earn points students must be on time, dress appropriately, and participate to the best of their abilities. 

 

Missing classes =        0 = 150 pts           4 = 130              8 = 110

                                        1 = 145                  5 = 125              9 = 105

                                        2 = 140                  6 = 120              10 = 100

                                        3 = 135                  7 = 115              11 = 95

 

Tardies/Leaving Early - Four tardies or early outs will equal five performance point subtraction.  It is your responsibility to inform the instructor if you are late or why you are leaving early.

Makeups – Six makeups only will be allowed at Cerritos College fitness and wellness labs, aerobics classes, or weight training classes only.  You must get the makeup instructor to sign a card with your name and the date to verify your makeup.  This must be presented to your instructor to receive credit. All make-ups must be completed before the last 2 weeks of the semester. Back-to-back classes will not receive make-up credit.

Optional assignment - A class observation assignment can be completed that will count as 2 performance points.  The instructor will provide a detailed outline of this assignment.

 

A = 270-300    B = 240-269    C = 210-239    D = 180-209    F = 179 or below

Plagiarism or any other form of academic dishonesty will result in no credit (0 points) on the assignment or examination without an opportunity for make-up.

 

(Please refer to current General Catalog or class schedule

for Cerritos College Academic Honesty/Dishonesty Policy.)

 

COURSE OUTLINE

ACTIVITY WILL TAKE PLACE DURING ALL CLASSES UNLESS SPECIFIED

***THIS SCHEDULE IS TENTATIVE AND IS SUBJECT TO CHANGE***

 

WK #               DAY 1                                                             DAY 2

 

1                      Introduction                                                       Overview of safety on the STEP                                    

 

2                      **Pre-test                                                       **Pretest

     Muscular strength & endurance                        Flexibility                                                           

3                      Lecture: Five Components of fitness                 **Pre-test

**Pre-test                                                          Body Composition

    Cardiovascular endurance                             

 

4                      Lecture:  Heart Rates                                      Discuss fitness Charts

**Calculate Training Zone

 

5                      Lecture: Training Principles                              Activity Only

                               

6                      Lecture: Training Effect                                   Activity Only   

 

7                      Lecture: Effects on Cardiac Risk                      Activity Only

 

8                      Lecture: Warm-up and Cool Down                   Activity Only

 

9                      Review for mid-term exam                                Mid-term  exam

(exercise will follow)

 

10                     Lecture: Signs of Overtraining                          Activity Only

 

11                     Lecture: Injuries- Care and Prevention              Weight Training

 

12                     Lecture: Nutrition                                            Activity Only

 

13                     Lecture: Body Composition                              Activity Only

 

14                     Lecture: Muscular Anatomy                             Activity Only

 

15                     **Post-Testing                                               **Post-testing

    Muscular Strength & Endurance                           Flexibilty

 

16                   **Post –Testing                                                           **Post -Testing

 Cardiovalscular Strength                                          Body Composition

 

17                   Discussion of fitness testing                            Review for final exam               

                        **OPTIONAL ASSIGNMENT DUE                                         

                   

18                     Questions about final exam answered                 Final Exam

                                                                                                            (no activity will follow)