PHED 101- 20


Instructor: J. Charles Blauvelt
Office: 108 Willet Hall
Office telephone: (804) 395 - 2544
Home telephone: (804) 392 - 9484

Office hours:  MTWRF 2:00 - 3:00 pm
Course hours:  TR 12:30 - 1:20 pm
Room: Iler Gymnasium 

COURSE DESCRIPTION: Examination of issues dealing with physical and mental well-being, and participation in physical activities that can improve physical and mental well-being.

Although,  this activity section will contribute to the understanding of the issues mentioned above, the focus will be almost exclusively on the participation in appropriate activities.

TEXT: Fahey, T; Insel, P; & Roth, W. (2005)  Fit & well:  Core concepts and labs in physical fitness and wellness.                          (6th  ed.).  New York:  McGraw Hill


General Objectives:

1. To get students involved in a regular exercise program.
2. To give the students appropriate information to construct a safe and effective exercise program.
3. To give the students knowledge of the beneficial adaptations to regular exercise and a healthy lifestyle.

Specific Objectives:

By the end of the course students will:

(General Concepts)

4. achieve an improved level of physical fitness.
5. change their own lifestyles in such a way as to progress toward the achievement of personal wellness.

(Preparation and Safeguards for Exercise)

6. assess their own lifestyles and determine their state of wellness and readiness for exercise.
7. demonstrate proper stretching, warm-up, and cool-down techniques for exercise.

(The Design and Development of a Personal Fitness Program)

8. design their own personal total fitness program based on the scientific principles of exercise prescription.
9. assess their own levels of health-related physical fitness.

(Cardiorespiratory Endurance)

10. demonstrate the ability to obtain their own resting and exercise heart rates.
11. calculate their own target heart rates.

(Muscular Strength and Endurance)

12. identify safe and effective exercises to develop strength and/or endurance of the major muscle groups.


13. identify safe methods for improvement and/or maintenance of flexibility.
14. assess their own flexibility.

(Nutrition and Body Composition)

15. know their own nutritional and caloric requirements and analyze the adequacy of their present diet.

(Disease Risk Management)

16. evaluate their own blood profile including total, LDL and HDL cholesterol, triglycerides, and blood glucose.
17. evaluate their own coronary risk profile.
18. evaluate their own cancer risk profile.

(Stress Management)

19. demonstrate an understanding of methods for managing stress.
20. assess their own stress-risk profile.


I.    Introductory Material
      A. Class policies and procedures
      B. Clearance for exercise
II.  Assessment
     A.  Readiness for exercise
     B.  Life style evaluation
     C.  Testing of health related physical fitness
           1. cardio-respiratory endurance
           2. flexibility
           3. body composition
           4. muscular strength
           5. muscular endurance
      D. Cholesterol screening
      E.  Nutritional assessment
III. Theory and Principles of Fitness and Wellness
      A. Planning an exercise program
IV. Participation In Activity
      A. Stretching and warm-up
           1. stretching for different activities
           2. yoga
      B. Exercises for muscular strength and endurance
          1. weight training
              a. general program
              b. specific muscle groups
              c. circuit training
          2. calisthenics
          3. hydro-calisthenics
      D. Aerobic activity
          1. walking
          2. jogging
          3. jumping rope
          4. stationary cycling
          5. step machines
          6. walker/ski machines
          7. water aerobics
          8. swimming
          9.  aerobic dance
         10. tae bo
         11. ultimate frisbee


AUG                31         Theory: policy and procedures
SEP                    2           Walking/Stretching for exercise
                                         DUE: Lab 2.1(Par-Q), 1.2 (lifestyle evaluations)
                    7           Pre-test (pacer test)
                                        DUE:  Lab 2.3 (barriers to exercise)
                          9            Pre-test (muscular strength & endurance; flexibility)/Stretching for exercise
                         14           Jogging for distance/Stretching for exercise
                         16           Jogging for time/Stretching for exercise
                                        DUE: Lab 3.1 part 4 only (target heart rate)
                         21           Fartlek running/Stretching for exercise
                         23           Jump rope/stationary cycle/step machine/ski machine
                         28           Group fitness activities
                         30           NO CLASS - BLOODWORK - 8AM-11:45AM  LANKFORD ABC ROOMS - $10
OCT                  5         Water aerobics
                          7            Hydro-calisthenics
                         12            Swimming
                         14            Exercise video - Tae Bo
                                         DUE: Lab 9.3 (body image)
                         19             NO CLASS - FALL BREAK
                         21             Exercise video - areobics
                                          DUE:  Nutrition analysis
                        26             Aerobic dance
                        28             Aerobic dance
                                          DUE: Labs 10.1 (stress)

NOV                 2            Ultimate frisbee
                         4              Pacer test check
                         9               Progressive relaxation & yoga
                       11             Weight training - orientation & overall program
                      16              Weight training - overall program
                      18               Weight training - overall program

                                         DUE: Lab 11.1 (parts 1 and 2 - cardiovascular health)
                      23               Weight training - muscle group exercises
                     25               NO CLASS - THANKSGIVING

                     30                Circuit training

DEC         2                Calisthenics
                      7                 Fitness Testing - Pacer test
                      9                 Fitness Testing

                 TBA               Lab - blood pressure screening


lecture grade (exam 1 & exam 2)       50 pts.
cholesterol screening                           5 pts.
nutritional assessment                        10 pts.
labs                                                         10 pts
pre-test                                                     5 pts
fitness post-test                                    20 pts


A  90 - 100
B  80 -   89
C  70 -  79
D  60 -  69
F   00 -  59


The following provisions of the Longwood attendance policy WILL BE ENFORCED in this class:

Students are expected to attend all classes. Instructors have the right to lower a student's course grade, but no more than one letter grade, if the student misses 10% of the scheduled class meeting times for unexcused absences. Instructors have the right to assign a course grade of "F" when the student has missed a total (excused and unexcused) of 25% of the scheduled class meeting times.

Students should make special note that the above stated policy applies to the COMBINED total of scheduled class days/absences in both the theory and activity sections of the class.

ACCOMODATIONS:  Students needing accommodations for disabilities should contact the instructor and the Longwood University Learning Center.

HONOR CODE: I firmly believe that academic integrity is the lifeblood of higher education.  As such,  students are expected to comply with all aspects of the Longwood University Honor Code.   Please be aware that I will report Honor Code violations.


UNIFORM - While no specific uniform is required, appropriate exercise clothing MUST be worn. This includes shorts and t-shirts or tank tops for warm weather and sweat suits for cold weather. Also, well-cushioned exercise shoes should be worn.  Please note, we WILL exercise even in inclement weather! Please dress accordingly.

CHANGING/SHOWERING - Class will normally be dismissed 5-10 minutes early to allow students to shower and change clothes. However, students should be dressed and ready to participate at the beginning of class at the regularly scheduled time.  If you wish, you may use locker rooms in Lancer gym or those adjacent to Lancer pool.  It is recommended that you bring a lock.  Longwood College does not assume responsibility for lost or stolen items.

BLOOD PROFILE - All students enrolled in Longwood's Total Fitness classes are required to have a blood profile done by a laboratory contracted by the Longwood Health Center. The test will be given on THURSDAY, SEPTEMBER 30, 2004  FROM 8:00 - 11:45 AM IN  LANKFORD HALL.  Students may attend at anytime during the above stated hours. The test itself will only take a few minutes. The cost of the test is $10. You MUST PAY at the time of the testing WITH CASH. Please have CORRECT CHANGE. Personal checks and credit cards will NOT be accepted. You must fast from midnight until the time you take the tests to ensure the accuracy of the results. Fasting means nothing except water.  Since understanding a blood profile is an essential part of our courses, all students are strongly encouraged to participate. Students participating in the blood tests will automatically receive the full 5 points awarded for this assignment.

If you choose not to have a blood profile done you MUST consult with the instructor of your lecture section for an alternative activity.  This alternative is NOT an option for all students.  It is only assigned when students cannot take the blood test for health, religious or other legitimate and approved reasons.

"HOMEWORK": Students are advised that the amount of exercise required during class is NOT sufficient to cause significant changes in the fitness level of the average student. As such, it is essential that students exercise outside of the normal class periods. Please note, that 20% of your final grade will be based on your fitness level as demonstrated on the post-test.

FITNESS TESTING - PRE-TEST:  Every student who participates in all parts of the fitness pre-test will receive a maximum grade of 5 points.  Students will have their grade reduced by 1 point for each part of the test in which they do not participate.


                            PACER  TEST                    PUSH-UPS                       CURL-UPS                    SIT AND REACH  
10 61 41 18 15 24 18 8 12
9 56 36 16 13 22 16 7.5 11
8 51 31 14 11 20 14 7 10
7 46 26 12 9 18 12 6.5 9
6 41 21 10 7 16 10 6 8
5 36 16 8 5 14 8 5.5 7
4 31 11 6 4 12 6 5 6
3 26 6 4 3 10 4 4.5 5
2 21 2 2 2 8 2 4 4.5
1 16 1 1 1 6 1 3.5 4
0 15 or less 0 0 0 5 or Less 0 3 or less 3.5 or less

LAB ASSIGNMENTS: Students should be advised that written laboratory reports will NOT be accepted if handed in late. They must be turned in during class or placed in the instructor's mailbox by 5:00 pm on the date due. Students will lose 1 point for every lab that is not handed in and .5 point for labs that are handed in but in which the work is not acceptable.

NUTRITIONAL ASSESSMENT: Requirements for the nutritional assessment will be explained in the lecture section of the course. Students, however, should turn the assignment in to the activity section instructor. The grade for this assignment will be included as part of the grade for the activity section of the course.


References required of all students:

Anderson, B. (1980). Stretching. (pp. 132, 133, 145-147). Bolinas, CA: Shelter.

Katz, J. (1981). Hydrocalisthenics. In Swimming for total fitness  (pp.337-341). Garden City, NY:

Pearl, B. & Moran, G. (1986). Getting stronger (pp. 190-310). Bolinas, CA: Shelter.

     Other References:

Althoff, S.; Svoboda, M & Girdano, D. (1998). CHOICES IN WELLNESS
      FOR LIFE (3RD ED.). Scottsdale, AZ: Gorsuch and Scarisbrick.

Bishop, J. (1995). FITNESS THROUGH AEROBICS (3RD ED.). Scottsdale, AZ: Gorsuch

Brown, H.L. (1996). LIFETIME FITNESS (4TH ED.). Scottsdale, AZ: Gorsuch Scarisbrick.

Corbin, C.; Lindsey, R.; Welk, G. & Corbin, W.. (2001). Fundamental concepts of fitness and wellness. Boston:

Donatelle, R. Snow, C. & Wilcox, A. (1999). Wellness choices for health and fitness. Belmont, CA: Wadsworth.

Greenberg, J., Dintiman, G. & Oakes, B. (1995).  PHYSICAL FITNESS AND WELLNESS.
     Needham Heights, MA: Allyn & Bacon.

Hoeger, W. & Hoeger, S. (2000).  Lifetime physical fitness & wellness (6th ed.).  Englewood, CO: Morton.

____________________. (1997).  Principles and labs for fitness and wellness.  Englewood, CO: Morton.

     WELLNESS. Needham Heights, MA: Allyn & Bacon.

Prentice, W. (2001).  Get fit, stay fit.(2nd ed.).  Boston: McGraw-Hill.

Seiger, L., Vanderpool, K. & Barnes, D. (1995).  FITNESS AND WELLNESS
      STRATEGIES.  Dubuque, IA: WCB Brown & Benchmark.

     (4TH ED.). Dubuque, IA: Brown & Benchmark.