KINES 61: Fitness Theory & Practice Boot Camp

Instructor: Mike Duffey

Course Description
KINES 61 Boot Camp is a class designed for Penn State students who are looking to
add higher intensity workouts to their fitness programs. Students learn to develop
realistic and measurable goals and then work toward attaining these goals through a
safe and effective exercise plan. Students train using a variety of endurance, interval,
and circuit based workouts and are expected to track their progress over the course of
the semester in order to demonstrate improvement in performance and determine if they
have achieved their personal goals. Students also learn how nutrition, equipment,
injuries, fitness components, and different training styles can all affect physical
conditioning.

Minimum Fitness Standards For This Class
In order to ensure a safe and efficient exercise environment, all students are expected to
demonstrate a minimum fitness level prior to entering the class. They must achieve the
following test results:
1.5 mile run: !11:45 minutes
1-min of proper sit-ups: "35
1-min of proper push-ups: "30 (men), "25 (women)


Low
36%
Moderate
52%
High
12%
ACSM Risk Factor
Classification
Sedentary
48%
Active
52%
Activity Level
Smoker
13%
Non-
Smoker
87%
Smoking vs. Non-Smoking
!"#$% '$("#$% !"#$% '$("#$%
*$%+,-./$"0+
*"+$
!" $%& !" $%& !'()' $%& !'()' $%&
*$%+,-.1#223
40$%%50$
*+*,"- .. /0 **","+ .. /0 1 *+', 2' .. /0 1 *+',2' .. /0
1!6 +3 40,.
+
++ 40,.
+
567.89:
*2<3(+=<) 40,.
+

567.89:
*2<3(+=<) 40,.
+
1237'"+ *3 > +* > !(*2 > *=(+3>
8,+9"-39*$":;
'#$<,=,#,+7
*2 ?@< +' ?@< *!(*2 ?@< *)(+' ?@<
>0,?8+0$-.+; "+ 40 == 40 *'!(**+ 40 !*(!= 40
@",%+>,0+; -- ?@< +2 ?@< 1 =' ?@< A -3 ?@<
A9!,-5+$45%;9
B?C$%+
=* -- ++(+2 *3(+'
4"0+,"#D50#9B?
C$%+
=! =' +"(-*
B&8C D "3E
+"(-+
B&8CD"3E
E%+,("+$3FG
H

!"<
=' .9,40,.?@ =* .9,40,.?@ =+(=" .9,40,.?@ -)<3(=+<=
.9,40,.?@
Class Averages ACSM Fitness Standards
The Center For Fitness and Wellness
By: Erika Shumock
After exporting data from the Motivation website for every student that is enrolled in
the Boot Camp class, it was determined that 36% of the students were low risk (0-1
risk factor), 52% were moderate risk (2+ risk factors), and 12% were high risk (have a
sign or symptom of CVD and/or have a known disease). One major factor that
contributed to the high percentage of moderate risk students was their levels of daily
activity; 48% of the students reported that they were sedentary and did not get at
least 30 minutes of physical activity at least 3 times/week for the last 3 months.
Smoking also played a role in these statistics. Although not as high, 13% of the
students reported that they smoke.
*/* @$,.;+ 8,+9"-39
*$":;
>0,?
8+0$-.+;
1!6 1237
'"+
A9!,-
45%;95?
4"0+,"#
D50#9
5?
@",%+
>,0+;
E%+,("+$3
FG
H

&8C )!
$%&
*!+ 9FG< -+ ?@< !2 40 +2
40,.
+

--> =- "3 -+ H@< 3+

.9,40,.?@
&?@ ='
$%&
*'2 9FG< *= ?@< ++ 40 *2
40,.
+

**> ++ ' +- H@< -'

.9,40,.?@
Female Maximum vs. Minimum Values
Male Maximum vs. Minimum Values
*/* @$,.;+ 8,+9"-39
*$":;
>0,?
8+0$-.+;
1!6 1237
'"+
A9!,-
45%;95?
4"0+,"#
D50#9
5?
@",%+
>,0+;
E%+,("+$3
FG
H

&8C 22
$%&
+*" 9FG< +3 ?@< *++ 40 -=
40,.
+

+2> "+ "3 =* H@< 3=

.9,40,.?@
&?@ 3'
$%&
*=' 9FG< *+ ?@< +2 40 +'
40,.
+

3> *+ 2 +) H@< +3
.9,40,.?@