Portland Community College | Portland, Oregon Portland Community College

CCOG for PE 182Q Spring 2023

View archive version »
Course Number:
PE 182Q
Course Title:
Self-Paced Fitness
Credit Hours:
Lecture Hours:
Lecture/Lab Hours:
Lab Hours:

Course Description

Introduces a self-paced physical exercise program encompassing cardiovascular conditioning, strength training and flexibility exercises. Incorporates individual and independent physical exercise and requires tracking exercises in a log/journal. Audit available.

Addendum to Course Description

This is a hybrid course that may meet at the beginning and end of the term for pre/post evaluation.  PCC email address is required and weekly submission of work to the instructor.

Intended Outcomes for the course

Upon completion of this class, students should be able to: 

  • Incorporate flexibility, cardiovascular conditioning and strength training in future exercise programs.
  • Apply skills/techniques for lifelong fitness.
  • Track fitness activity.
  • Apply principles, terminology, and techniques for overall conditioning.

Outcome Assessment Strategies

  • Pre/post fitness testing
  • Personal program records/emails
  • Incorporate flexibility, cardiovascular conditioning and strength training in future individual exercise program

Course Content (Themes, Concepts, Issues and Skills)

  • Warm-ups, cool-downs
  • Benefits of varied training/fitness choices
  •  Monitor the intensity of cardiovascular exercise  via target heart rate and perceived rate of exertion (RPE)
  • Personal fitness program design
  • Components of fitness
  • Appreciation and benefits of lifelong fitness


  • Incorporate warm ups and cool downs in their weekly exercise routine.