CONCORDIA COLLEGE
PE 111 - WELLNESS
Fall 2000 - Block 1 – MWF 2:40-3:50

Instructor:       Larry Papenfuss, Ph.D., CHES (“Dr. P.”)
Office:            212 Outreach Center
Phone:            299-4440
E-mail:            papenfus@cord.edu
Office Hours:  MWF  10:45-11:45, 1:30-2:30   TTh  10:45-12:45, 2:45-4:45  and by appointment
* Please try to contact me ahead of time for appointments during office hours or outside of office hours.  My responsibilities for supervising student teachers sometimes requires that I make off-campus visits during my office hours.

ASSIGNMENTS:

1. Lifestyle Evaluation & Summary       10 pts.
Complete the Lifestyle Evaluation Lab 1-1 pp. 17 & 18 of the text.  You do NOT need to turn in your responses to the questions but instead TYPE a 1-2 page summary that discusses your areas of strength and weakness.  How might your current daily routine either contribute or detract from your health over time?  What are two or three things you would like to change about your behaviors OR what are two or three insights you would like to gain form this course?

2.  Cardiorespiratory Endurance Labs 3-1  (completed in class - handout provided) 10 pts.
 a.  The 1- Mile Walk Lab p. 61 (5 pts)
 b.  The 1.5 Mile Walk/Run Lab p. 63 (5 pts)

3.  Health-Related Fitness Plan         10 pts.
Type a one page cardiorespiratory activity plan in outline form that includes:
 A.)  Your pretest scores and classifications for the:
  1.  1-Mile Walk  (estimated VO 2  Max and rating from p. 66)
  2.  1.5 Mile Walk/Run (estimated VO 2  Max and rating from p. 66)
 B.) A list of activities that you will perform over the next 4-5 weeks
  1.)  What types of activities will you engage in? (modes of exercise)
  2.)  For each exercise session, rate the intensity at which you plan to workout.
3.)  Estimate the Frequency (how many times per week) and Duration (for how long) you will perform each activity in order to obtain cardiorespiratory benefits.  As a general rule, choosing lower intensity types of exercise (e.g. walking) usually means that one must increase the duration and/or frequency in order to get cardiovascular benefits of higher intensity exercises.
 C.)  Evaluation
  1.)  How will you graph your progress? (should be done by week)
  2.  What is your goal each week in points, minutes or miles?
 D.)  Why is this plan important to you?

4.  Strength Lab  (completed in class - handout provided)    5 pts.

5.  Flexibility Lab  (completed in class - handout provided)    5 pts.

6.  Body Composition Lab (completed in class - handout provided)   10 pts.
 a.  Body Mass Index (5 pts.)
 b.  Skinfolds (5 pts.)

7. 3 Day Dietary Recall & Nutrition Analysis     25 pts.
Follow the instructions for the Nutrition assessment on the handouts given in
class.  Turn in the required computer printouts and your typed summary.

8.  Alcohol 101      10 pts.
Attend a virtual party to learn about drinking behaviors and potential consequences.  Handouts will be given in class.  Turn in the handout and printout of where you visited.

9.  Cardiorespiratory Posttest         5 pts.
Choose either The 1-Mile Walk or The 1.5 Mile Walk/Run to retake on your own.

10. Health-Related Fitness Projects      30 pts.
Projects are to include:
 A.) Summary of your cardiorespiratory, flexibility, strength and body composition assessments;
 B.) Weekly Journal sheets documenting your physical activity for each week.
 C.) Graph of your progress showing the points you earned by week and your goal for each week;
 D.) A Typed Summary :

11.  Quizzes and Exams         90 pts.
 A.  Quiz 1 - Chapters 1-3    30 pts.                             Quiz 1 - Study Guide
 B.  Quiz 2 - Chapters 4-8    30 pts.                              Quiz 2 - Study Guide
 C.  Quiz 3 - Chapters 9, 11, OCTAA   30 pts.             Quiz 3 - Study Guide
 

GRADING:  210 points possible

A   93% = 195
A-  90% = 189
B+ 86% = 180
B   83% = 174
B- 80% = 168
C+ 76% = 159
C   73% = 153
C- 70% = 147
D+ 66% = 138
D   63% = 132
D- 60% = 126
F <60% below 126

NOTE:   Lab points require class attendance.  If you will miss a lab, you must make PRIOR arrangements to make up the points.  Failure to do so will result in a zero for the lab.