Course Outline for Healthy Aging Older Adults SF50
Strength and Fitness for the Mature Adult

Effective: Fall 2013
SLO Rev: 12/21/2016
Catalog Description:

HEAG SF50 - Strength and Fitness for the Mature Adult

0.00 - 0.00 Units

May be repeated 3 time(s)
Designed to increase the stamina, strength, and metabolism in the mature adult. Course will focus on adult type II diabetes prevention.
Strongly Recommended: Prior to enrollment the student must get clearance from their physician to start an exercise program. This course is open to all but recommended for students 50 years and older
0835.10 - Physical Fitness and Body Movement
Pass/No Pass
Type Units Inside of Class Hours Outside of Class Hours Total Student Learning Hours
Laboratory 0.00 - 0.00 35.00 - 105.00 0.00 35.00 - 105.00
Total 0.00 - 0.00 35.00 - 105.00 0.00 - 0.00 35.00 - 105.00
Measurable Objectives:
Upon completion of this course, the student should be able to:
  1. demonstrate increased flexibility, stamina, coordination, and strength;
  2. demonstrate a variety of exercises for maintaining overall fitness;
  3. demonstrate a greater sense of center-of-gravity control;
  4. demonstrate a basic understanding of nutrition and its role in activity and long term health;
  5. assess fitness levels in the areas of muscular strength, muscular endurance and flexibility;
  6. track their blood pressure;
  7. discuss the role of resistance training in a healthy lifestyle.
Course Content:
  1. Static stretching for increased joint flexibility
  2. Balance and functional strengthening exercises
  3. Aerobic training routines to build stamina and coordination
  4. Power training to increase bone density
  5. Strengthening exercises including use of weights and/or bands
  6. Self-help exercises for on-going improvement
  7. Guided relaxation for integration and overall well-being
  8. Lecture and activities on nutrition and overall well-being
  9. Role of resistance exercise in overall health and wellness.
  10. Dangers of hypertension and pre-diabetes
  11. Tracking your blood pressure
  12. Identify problem foods as they relate to diabetes and hypertension
  13. Waist to hips ratio and its relationship to diabetes and hypertension
  14. Identifying metabolic syndrome
  15. Getting the essential tests done with your physician
  16. Shopping and eating in a new way to improve your health
  17. The risks of being sedentary
Methods of Instruction:
  1. Demonstration/Exercise
  2. Group Activities
  3. Individual Performance
  4. Supervised Tutoring
  5. Hands-on Activities
  6. Distance Education
Assignments and Methods of Evaluating Student Progress:
  1. Measure your hips and waist. Do a waist to hips ratio. From the results determine if you are a candidate for metabolic syndrome.
  2. Take your blood pressure, three different times during the day for a week. Compare your blood pressure both daily and hourly. From these results determine whether you are in normal acceptable ranges or pre-hypertensive?
  3. Keep a daily training journal. In this journal record all the exercises completed each day. Also keep a record of your physical assessments and personal improvements.
  4. Keep a two-week food journal. Review the food journal and do a basic nutritional analysis.
  1. Class Participation
  2. Quizzes
  3. Journals
  4. Demonstration of practice and skills
Upon the completion of this course, the student should be able to:
  1. Demonstrate and explain the physiological reasons for performing a proper warm up.
  2. Work within a group, or team, to solve problems
Textbooks (Typical):
  1. Lynn Allen (2012). Active Older Adults (1st). Human Kinetics.
Abbreviated Class Schedule Description:
Designed to increase the stamina, strength, and metabolism in the mature adult. Course will focus on adult type II diabetes prevention.
Strongly Recommended: Prior to enrollment the student must get clearance from their physician to start an exercise program. This course is open to all but recommended for students 50 years and older