Instructor: J. Charles Blauvelt
Office: 108 Willet Hall
Office telephone: (804) 395 - 2544
Home telephone: (804) 392 - 9484
Office hours: By appointment
Course hours: MTWR 6:00 - 8:00 PM
Room: Willet Gymnasium (223); Willet Weight Room; Willet Pool, 207 Willet

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.

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

COURSE OBJECTIVES: By the end of the course students will:

General Objectives
1. participate in a regular exercise program.
2. achieve an improved level of physical fitness.
3. change their own lifestyles in such a way as to progress toward the achievement of personal wellness.
4. learn how to conduct a safe and effective exercise program.
5. demonstrate an understanding of the beneficial adaptations to regular exercise and a healthy lifestyle.

Specific Objectives

(Introduction to Fitness, Wellness, Lifestyle Management)
6. define health and wellness and list the dimensions of wellness.
7. identify the major health objectives for the U.S.A. as determined by the USDHHS report Healthy People 2010.
8. define physical activity, exercise and physical fitness.
9. identify the components of health related physical fitness.
10. identify the behaviors that constitute a fit and well lifestyle.
11. list ways in which physical activity contributes to health and wellness.
12. explain how public health issues have changed over the last century.
13. list major organizations responsible for promoting issues of public health.

(Basic Principles of Physical Fitness)
  Explain how the human body reacts to both activity and inactivity.
15.  Explain the importance of assessment of lifestyle and medical history and list components of a proper assessment..
16.  Explain the levels of physical activity necessary in order to obtain desired health benefits.
17.  Calculate their target heart rate zone for improving physical fitness.
18.  Describe ways in which one can personalize a fitness program.
19.  Identify the steps and principles involved in creating a balanced exercise program.
20.  Define the components of health-related physical fitness, and explain how each one affects wellness.
21.  Identify and describe d the basic principles of physical training.
22.  List the steps to be taken to ensure an exercise program is safe, effective, and successful.

(Cardiorespiratory Respiratory Endurance)
explain the concept of physical inactivity as an independent risk factor for cardiovascular disease.
24. list specific health benefits resulting from cardiorespiratory endurance exercise.
25. explain how to use heart rate to monitor exercise intensity.
26. define the terms aerobic and anaerobic exercise.
27. explain how cardiorespiratory endurance is measured and assessed.

(Muscular Strength and Endurance)
define muscular strength and endurance and explain how they affect wellness.
26. describe basic muscle anatomy and physiology as it pertains to increasing muscular strength and endurance.
27. describe how to assess muscle strength and endurance.
28. explain the differences among istonic, isokinetic, and isometric training.
29. outline the type, frequency, and number of exercises needed to create a successful weight training program.
30. describe the basic principles of muscular strength training.
31. list and describe the steps to take in developing a muscular strength training program.
32. list and define selected specialized training routines.
33. explain how to safely conduct a weight training program.

(Flexibility and Low Back Health)
identify the benefits of flexibility and stretching exercises.
35. define flexibility and identify factors that determine the flexibility of each joint.
36. describe basic anatomy and physiology related to flexibility, including the stretch reflex.
37. list the different types of stretching exercises and how each affects muscles.
38. outline the type, intensity, duration, and frequency of stretching exercises that will develop the greatest amount of flexibility with the lowest risk of injury.
39. list several common stretching exercises for major joints.
40. explain how low-back pain can be prevented and managed.

(Body Composition)

53.  define and explain the concepts of healthy weight and body mass index.
54.  understand the prevalence of obesity as a health problem in the U.S.A.
55.  explain the relationship between health and body fat.
56.  list and explain the causes of obesity.
57. explain how body composition and body fat distribution are measured.
58. list lifestyle recommendations for maintaining proper levels of body fat.
59. explain the relationship between physical activity and weight loss.
60. describe recommendations for healthy eating which contribute to weight loss.
61. identify and explain common eating disorders including anorexia and bulimia.

(Planning a Fitness Program)

identify how habits of nutrition affect health and wellness.
42. identify and explain the major functions of nutrients.
43. list the different kinds of nutrients and explain their functions in the body.
44. list and explain guidelines to help people choose a healthy diet.
45. explain how people can adapt nutrition to their own lives and circumstances.
46. read and understand food labels.
47. understand guidelines for vegetarians.
48. explain nutritional requirements for regular exercisers.

(Weight Management)
  Define the terms metabolism, resting metabolic rate, and basal metabolic rate.
50.  Explain the concept of energy balance.
51. Describe the process by which energy is produced for physical activity.
52.  List and explain metabolic abnormalities which can affect body composition.

define stress and explain how it affects health and wellness.
63. explain how the body responds to stress.
64. explain the relationship between stress and disease, including some possible mechanisms of this relationship.
65. list the common sources of stress
66. list some approaches to successful stress management.

(Cardiovascular Health)
67.. describe the basic anatomy and physiology related to the cardiorespiratory system.
68. list the major forms of cardiovascular disease and how they develop.
69. list the controllable and uncontrollable risk factors associated with cardiovascular disease.
70. list the steps people can take to avoid cardiovascular disease.
71. evaluate their own blood profile including total, LDL and HDL cholesterol, triglycerides, and blood glucose.
72. evaluate their own coronary risk profile.

  describe the prevalence of chronic disease in the U.S.A.
63. define cancer and explain how it spreads.
64. describe common forms of cancer and the risk factors associated with each form.
65. list the signs and symptoms of the early stages of cancer.
66. identify the causes of cancer.
67. explain what an individual can do to lower her or his risk of cancer.
68. self-assess for cancer and evaluate their own cancer risk profile.
69. define diabetes and describe its relationship to physical activity.

     Introductory Material
       A. Class policies and procedures
       B. Clearance for exercise (Par-Q)

II.   Assessment
      A. Cardio-respiratory
           1. resting heart rate
           2. blood profile
           3. aerobic endurance
      B. Body composition
      C. Flexibility
      D. Muscular strength and endurance
      E.  Wellness Lifestyle
      F. Activity levels
      G.  Nutritional habits
      H. Stress levels

III. Theory and Principles of Fitness and Wellness
      A. Introduction to wellness, fitness, and lifestyle management
      B. Basic principles of physical fitness
      C. Cardiorespiratory Endurance
      D. Muscular Strength and Endurance
      E. Flexibility and low-back health

      F. Body composition

      G. Planning a fitness program

      F. Nutrition
      L.  Stress
     M. Cardiovasuclar health

      N. Cancer

IV. Participation In Activity
      A. Stretching
and warm-up
           1. stretching for different activities
           2. yoga
      B. Aerobic activity
           1. walking
          2. jogging
          3. running
          4. jumping rope
          5. stationary cycling/step machines
          6. water aerobics
          7. water "weights"
          8. swimming
          9. aerobic dance
          10. tae bo
      C.  Muscular strength and endurance
          1.  weight training 
          2.  calisthenics


May 23   theory: policy and procedures; introduction to wellness, fitness, and lifestyle management (ch. 1)
                labs: assign 1-2; 2-1
                assignments: assign book report
         24   theory: basic principles of physical fitness (ch. 2)
                 labs: DUE 1-2; 2-1
                 activity: fitness testing/ stretching for exercise

                  Assign: lab 2-3
          25   theory: caridorespiratory endurance (ch. 3)
                 labs: DUE: 2.3

                 assign 3.2  (target heart-rate only)
                 activity: walking/stretching for exercise
         26    theory: muscular strength & endurance(ch.4)
                 activity: jogging for distance/stretching for exercise
                 labs: DUE: lab 3.2
         30    NO CLASS - Memorial Day
         31     Quiz #1

                 theory:  flexibility and low-back health (ch. 5)
                 activity: jogging for time/yoga
JUN   1    NO THEORY CLASS – Activity Optional
           2    theory:  review quiz/body compostition (ch. 6)
                 activity: tae bo

                  assign: lab 6.1 (bmi and waist, waist-hip only)
                  BLOODWORK - 8:30-11:00 AM - STUDENT HEALTH CENTER
           6   theory: review quiz; planning a fitness program (ch. 7)
                 activity: stationary cycling/step machines/jump ropes

                  labs:  DUE lab 6.1

           7    theory: nutrition (ch. 8)

                 labs: assign nutrition analysis
                 activity: water aerobics
          8     Quiz # 2

                 theory: weight management  (ch. 9)
                 activity: swimming/ water weights
                 assign: lab 9.3 
          9     theory: review quiz /stress (ch 10)
                 activity: aerobic dance

                  lab: DUE lab 9.3
          13   theory: cardiovascular health (ch. 11)  
                 labs: assign lab 11.1
                 activity: weight training - intro and personal program

                 DUE: nutrition analysis; lab 11.1 
          14   theory:  cancer (ch. 12)
                 activity: weight training for muscle groups
                 labs:  assign: 12.1 (1 day diet)   DUE: lab 11.1
          15   Quiz # 3

                 theory:  review quiz/review for exam
                 DUE  lab 12.1
                 assignments:  DUE:  book report

                 activity: calesthenics
        16     theory: evaluation/FINAL EXAM



quizzes 30 pts.
labs 10 pts.
bloodwork 10 pts
book review 10 pts
final exam 20 pts.
fitness test -  5  pts
participation  5  pts.
nutrition analysis 10 pts


90-100   A
80-89     B
70-79     C
60-69      D
0-59        F


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. For this summer course, this clause of the policy will take effect on the third unexcused absence. 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.  For this summer course, this clause of the policy will take effect on the fourth absence.

In addition, students should note that there is also a participation grade. For every day missed due to an excused absence, students will lose one point from the participation grade. For every day missed due to an unexcused absence, students will lose two points. For every day that students are present but do not participate in activity, students will lose one point from the participation grade.

HONOR CODE:   All students are expected to adhere to the Longwood College Honor Code.


UNIFORM - While no specific uniform is required, appropriate exercise clothing should be worn. Lightweight exercise clothing (shorts, t-shirts, tank tops, etc.) is recommended since the temperature during the summer months is apt to be very high. Also, well-cushioned exercise shoes should be worn.

CHANGING/SHOWERING - Students may use the Lancer Pool or Lancer Gym locker rooms for changing and showering.

BLOOD PROFILE - All students enrolled in Longwood's Total Fitness classes are required to have a blood profile done at the Health Center. Since it is an essential part of our courses, the blood tests are mandatory. If you have a very good reason that you can not take this test, please see the instructor.

The cost of the test is $10.00. This must be paid IN CASH and with EXACT CHANGE to the receptionist at the Health Center at the time they take the tests. Students should report to the Health Center on Thursday, June 2 between 8:30 AM and 11:00. Students must fast for 10 to 12 hours prior to testing. Only water is permitted during the period of fasting.

WATER  It is recommended that students bring water or sports drinks to class.


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

Katz, J. (1981). Hydrocalisthenics. In swimming for total fitness: A progressive aerobic program (pp. 337-341). Garden City, NY: Dolphin/Doubleday.

Pearl, B. (1986).  Getting stronger.(pgs. 184-310).  Bolinas, CA:  Shelter.


Althoff, S.; Svoboda, M & Girdano, D. (1998). Choices in health and fitness for life. (3rd Ed.). Scottsdale, AZ: Gorsuch and Scarisbrick.

Bishop, J. (1995). Fitness through aerobics. Scottsdale, AZ: Gorsuch Scarisbrick.

Corbin, C., Lindsey, R., Welk, G. & Corbin, W. (2001). Concepts of fitness and wellness with laboratories. Dubuque, IA: McGraw-Hill.

Williams, M. (1996). Lifetime fitness and wellness: A personal choice. (4th E.). Dubuque, IA: Brown & Benchmark.