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"The best kept SECRET on campus!"
Get Fit----Enhance Health----Increase Strength----Lose Weight----Have
Fun----Increase your energy!
Hours of Operation (Spring 2013)
SEQUENCE OF
EVENTS
The proper procedure for participation in PE 130, LifeLong Fitness Laboratory
for new students includes:
REGISTRATION
ORIENTATION (1 hr., by appointment) You need
to make an appointment to attend orientation. Seating is limited and a
appointment is required.
Orientation
Summer 2013, The phone number is
562-908-3461
DATES FOR SUMMER 2013 ORIENTATIONS:
MON, JUNE 3
2PM and 3:30PM
TUES, JUNE 4
11AM, 1PM, & 2:30PM
WED, JUNE 5
1PM, 3PM, and 4PM
THURS, JUNE 6
11AM, 1PM, & 2PM
Fri. JUNE 7
9AM AND 10:30AM
MON, JUNE 10
1 PM, 2:30PM and
4PM
TUES,
JUNE 11
12PM & 2PM
WED, JUNE 12
1PM and 2PM
TESTING--Screening & Assessment
(2 hrs., by appointment after orientation is completed.
EXERCISE/ACTIVITY PROGRAM
16 + weeks,
~ 3
times/week
first workout - within the first 3 weeks
Fitness Profile/Exercise Prescription
PROGRESS TESTING (optional)
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PHYSICAL FITNESS
Health-Related
Fitness includes those qualities that significantly influence our health,
lifestyle, quality of life, and length of life. Health-related fitness qualities
include the following:
Cardiovascular
efficiency
Body composition
Flexibility
Muscular strength and endurance
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FITNESS
DEVELOPMENT PROGRAMS
Any individual or personal fitness program should address health-related
fitness. Several popular programs make an effort at developing one or several of
the health-related fitness qualities. They include programs emphasizing
cardiovascular efficiency (running, swimming, cycling, rowing, and aerobics),
strength (weight training), flexibility (yoga), and body composition (dieting,
exercise, and drugs).
Indeed, many of these
programs have merit. But, because the response to physical training is so
specific, few of them are designed to address all areas of health-related
fitness.
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AEROBIC SUPER CIRCUIT
The heart of the Rio Hondo College LifeLong Fitness Center is the Aerobic Super
Circuit. The Aerobic Super Circuit training system combines medium intensity,
10-12 repetition circuit weight training with aerobic activity stations. The
program has a rich history of success in improving a multitude of fitness
components. It is especially designed to be fast, efficient, effective, and fun.
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TESTING
The distinguishing characteristics of the Rio Hondo College LifeLong Fitness
Center are the pre and post testing, and the quality of the Physical Education
staff. Each student is tested as they enter the system and then encouraged to
test periodically to monitor improvement and update their Exercise
Prescription. Test data is processed by a computer program that generates an
individual Fitness Profile/Exercise Prescription.
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CORE PROGRAM
After the ORIENTATION and TESTING sessions are completed students are expected
to attend three times a week for about 50 minutes per visit, (see ENROLLMENT,
GRADING and ATTENDANCE ). Current research in physical fitness supports the
notion that health related fitness characteristics are improved with at least 30
minute bouts of activity about every other day.
CORE PROGRAM :
5-15 minutes of warm up activity
18 minutes performing the RED OR BLUE AEROBIC WEIGHT TRAINING CIRCUIT
10-15 minutes of flexibility and cool down activity
Additional
weight training and/or cardiorespiratory work is encouraged prior to cooling
down
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ENROLLMENT,
GRADING and ATTENDANCE
The Fitness Center at Rio Hondo College is available to everyone: students,
faculty, staff, and the entire community. Since the Rio Hondo College LifeLong
Fitness Center is a classroom, it is necessary that all participants be
registered as students. You do not need to take any other classes at Rio Hondo
to register as a student for PE 130 Lifelong Fitness. The registration
procedure is described in the published "Schedule of Classes." There is no guest
policy.
LifeLong Fitness
Laboratory PE 130 is a one unit Physical Education class. It is offered on a
"credit/no credit" basis. In order to satisfactorily complete the class and
receive Physical Education credit.
(1 grade hour = 50 min.). Visits that
last at least 30 minutes will
be counted toward grade minimums. A maximum of 120 minutes will be counted each
visit, one visit a day is allowed for grade consideration.
First visit counts towards your grade.
Students are
encouraged to attend as frequently as they desire but at least 2-3 times a week.
There is no limit to the number of visits or number of hours a student may
attend. The research strongly suggests that 3-4 exercise episodes per week
contribute significantly to the development of health related fitness
characteristics.
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