Portland Community College | Portland, Oregon

Course Number:
PE 182F
Course Title:
Boot Camp I
Credit Hours:
1
Lecture Hours:
0
Lecture/Lab Hours:
0
Lab Hours:
30
Special Fee:
$12.00

Course Description

Focuses on cardiorespiratory fitness and muscular endurance using dumbbells and other equipment (physioballs, steps, etc.) Covers key muscle groups, facilitating muscle fitness and flexibility gains. Introduces high-intensity calisthenic training in a group class format. Audit available.

Addendum to Course Description

Each student supplies his/her own clothing.   Clothing should be unrestrictive and comfortable for exercise. Shoes are mandatory and should be designed for cross training and/or aerobic training.  Class format includes warm-up, cardiovascular and muscular endurance intervals, strength exercises, flexibility work, and cool-down.

Intended Outcomes for the course

Upon completion of the course student should be able to:

  • Improve physical conditioning (muscle and cardiorespiratory endurance, strength, flexibility, and body composition) through participation in Boot Camp.
  • Utilize  skills learned in Boot Camp for maintaining lifelong health and fitness.
  • Apply the principles and techniques of cardiorespiratory and muscle conditioning as learned in Boot Camp.

Aspirational Goals

  • Experience the relationship of the mind, body and spirit.

Outcome Assessment Strategies

  • Pre and post fitness testing
  • Attendance and participation in class
  • Personal goal setting, evaluation, and achievement
  • Demonstrations of proficiency in health and fitness skills

Course Content (Themes, Concepts, Issues and Skills)

  • Components of fitness
  • Benefits of aerobic training
  • Benefits of muscular strength and endurance training
  • Benefits of flexibility training
  • Target heart rate and rate of perceived exertion (RPE)
  • Warm-ups and cool downs
  • Principles of cardiorespiratory, muscle, interval, and flexibility training
  • Exercise myths
  • Mind-body awareness

Competencies and Skills:

  • Practice appropriate warm-up and cool down activities
  • Monitor heart rate and RPE safely and effectively
  • Choose safe, appropriate attire and footwear
  • Select and employ routines appropriate to current fitness level and for achievement of personal goals
  • Modify routines and appropriately for special needs
  • Demonstrate proper body alignment and breathing techniques
  • Apply components of fitness and principles of cardiorespiratory and muscle conditioning
  • Demonstrate proper technique and safety considerations when using resistance equipment