SANTA MONICA COLLEGE

KINESIOLOGY/ PHYSICAL EDUCATION

CLASS MANUAL
EXERCISE SAFETY
Always:
1. Warm up and cool down.
2. Do each exercise throughout the entire range of motion (ROM).
3. Do not ever lock your knees or elbows during an exercise.
4. Breathe! Do not hold your breath while lifting. Exhale on muscle exertion, inhale on muscle
release.
5. Check your equipment before beginning. If you see anything that causes you concern,
immediately tell your instructor.
6. If you begin to feel ill or feel as though you have become injured, tell your instructor
immediately.
KINESIOLOGY/PHYSICAL EDUCATION CLASS ETIQUETTE
1. Do not use your cel phone to make or take calls in class. Keep it in your bag or locker.
You may use your cel phone to play music only.
2. If you listen to music, use only one earphone and play the music at a level that you can hear
the instructor. If your instructor sees you with both earphones in and you cannot hear her/him,
you will not be permitted to wear them again for the rest of the semester.
3. Bring a towel and wipe up after you use a piece of equipment.
4. Dont stay on a machine longer than your turn.
5. Do not give other students advice on how they should work out.
6. Do not use foul language. (This is a public educational institution.)
7. Wear clothing that is appropriate for working out in a college setting. Everyone, men
and women, must wear a shirt at all times (not just a sports bra!). Shorts must cover all
appropriate areas (not too short, not too tight!).
8. Do not wear aftershaves or perfumes when working out. Many people are sensitive or
allergic.
9. Do not eat in class, unless you have the express permission of the instructor. You may bring
water or sports drink only.
10. Wash your work out clothing after EVERY work out!
11. Should you arrive late, after the first 15 minutes of class, you will not be permitted to join the
class and will be marked absent for the day.

WORKOUT MYTHS
1. Spot Reducing: You cannot reduce the fat in a specific area by doing exercises for that
area. Doing lots of abdominal work wont necessarily reduce the amount of fat on your
tummy.
2. Muscles turning to fat: Muscles and fat are two different things. Muscles may lose
strength but that does not mean they will become fat.
3. Women will look like men if they lift weights: Women and men are hormonally very
different. Lifting weights will strengthen and tone both mens and womens muscles, but
they will not hypertrophy (in the volume and size) to the same extent.
BASIC FITNESS TRAINING PRINCIPLES AND TERMS
A. Five Components of Health Related Fitness:
Body composition, muscle strength, muscle endurance, flexibility and cardiovascular fitness.
1. Body composition:
This is the ratio of your lean body mass to body fat.
Tests: BMI, Skin fold, Hydrostatic Weighing
2. Muscle strength:

The ability of a muscle to exert maximum force through a given

range of motion (ROM).
Test: 1 repetition maximum

3. Muscle endurance:

This is the ability of a muscle (or group of muscles) to make

repeated contractions over a period of time.
Tests: Push-ups for time, sit-ups for time, etc.

4. Flexibility:

This refers to the ability of our joints to move through a full ROM.
Test: Sit and Reach

5. Cardiovascular Fitness: This is the heart and lungs ability to efficiently circulate
oxygenated blood to the muscles, and for the muscles to utilize
this oxygen for energy.
Test: 12 minute run/walk, Mile run/walk, Harvard Step Test
*Muscle Strength v. Muscle Endurance: Muscle strength refers to the maximum amount of
weight you can lift one time or one repetition. This is known as a one-rep max or 1 RM. To
increase your strength, you need to lift heavy weights (relative to your strength!). If the weight is
heavy for you, you will do low repetitions or 1-5 repetitions. Muscle endurance is the ability to lift
a weight or your own body weight repeatedly. Sit-ups and push-ups for one minute or longer
require muscle endurance.
B. Four Parts of a Workout Program:
1. Warm Up: Warming up is important as it raises your core body temperature and
increases blood flow to the muscles. Your muscles and their tendons will be more
flexible after warming up and you are less likely to get hurt. Your warm up should be
active and include dynamic stretching.

2. Cardiovascular Training: Also known as endurance training, this is keeping your heart
rate elevated within your target heart rate zone for a prolonged period, such as through
running, cycling or swimming. This will train and strengthen your circulatory and
respiratory systems - including your heart, lungs, and blood vessels- and over time they
will become more efficient.
3. Resistance Training: This is a type of strength training where each repetition is done
against a specific opposing force generated by resistance. When resistance training is
done using free weights or weight machines (as opposed to your own body weight,
gravity, resistance balls and bands), it is called weight training. Resistance training is
used to develop the strength and size of the muscles.
According to the American Sports Medicine Institute (ASMI), resistance training is used
to "gradually and progressively overload the musculature system so it gets stronger."
Research shows that regular resistance training will strengthen and tone muscles and
increase bone density. Proper form and movement through the full range of motion is
important in resistance training because muscle overload occurs only at the specific
joint angles where the muscle is worked.
Muscles contract concentrically, eccentrically and isometrically. A concentric
contraction shortens a muscle and produces force. An eccentric contraction lengthens a
muscle and returns the muscle to a resting position. Exercises are isometric if a muscle
maintains a certain length and is holding still against the force (no movement or range of
motion.) For example, when doing a squat, your quadriceps (thigh muscles)
concentrically contract going down. They isometrically hold a contraction when you stay
in the squat position, and they eccentrically contract rising back up.
4. Cool down: Cooling down is important as it slows down your heart rate and blood
pressure, and helps the blood in your body return to your heart. Dizziness, nausea and a
feeling of being worn out are common symptoms of an improper cool down. Your cool
down can include static stretching.
C. Proper Resistance Training Form:
Using proper form when Resistance Training, especially when Weight Training, is extremely
important. Bad form can result in injury or an inability to meet training goals. If, due to bad form,
the desired muscle group never reaches the threshold of overload, it will not gain in strength.
You should control the weight through the entire repetition, including the concentric, eccentric
and isometric contractions.
1. Back and Core: Have good posture and engage your core muscles when lifting. No
arching your back!
2. Tempo: Contract and release your muscles smoothly and at a regulated tempo, usually 3
seconds contract, 2 seconds release. Do not bang weights.
3. Range of Motion: Do each exercise throughout the entire range of motion (ROM).

4. Joints: Do not ever lock your knees or elbows during an exercise.

5. Breathing Technique: Always breathe when lifting! Exhale on muscle exertion, inhale on
muscle release. Do not hold your breath!
HOW TO IMPROVE YOUR STRENGTH
Through resistance and cardiovascular training, our bodies will get stronger, healthier and more
fit. How does this happen? See the principles below for the answer.
1. Principle of Adaptation:
When confronted with a stressor (i.e. heavy weights, hills, bleachers), our muscles and
cardiovascular system adapt to be able to handle that stressor (i.e. increase strength).
This adaptation process usually takes 6-8 weeks, at which point the same stressor will
no longer increase strength. It is then necessary to change the workout routine to
produce further adaptation. Due to this principle, it is important to change your workouts
at least every 6-8 weeks to keep getting stronger.
2. Principle of Overload or Progressive Overload:
Our muscles and cardiovascular system only reach the stage of adaptation when they
are overloaded, which means they have been worked beyond what they can normally
handle. If you keep lifting the same weight, your muscles will adapt and will not feel
overloaded after about 6-8 weeks.
Overloaded muscles break down, and then adapt and strengthen by rebuilding
themselves. This rebuilding process occurs during the rest period between workout
sessions. Usually you need 48 hours between sessions to rest a particular muscle
group. Connective tissue (i.e. tendons and ligaments) adapt and recover slower than
muscles because they do not have blood flow like muscles, and therefore, may need
even more time to recover and adapt after a hard workout.
During this rest period, your muscles may feel sore. This is DOMS: Delayed Onset
Muscle Soreness! You probably wont feel the soreness immediately, but 24-48 hours
after a workout. This is very common if you have not worked out in a while or have
trained an area that is not used to being worked.
3. Principle of Specificity or SAID (Specific Adaptation to Imposed Demands):
Our muscles and cardiovascular system will specifically adapt to the demand placed on
them. Resistance training will strengthen the specific muscles worked. However,
remember the myth of spot reducing, and that although resistance training will
strengthen the specific muscles trained, it will not necessarily reduce fat around that
muscle. Note the importance of working opposing muscle groups (i.e. quadriceps and
hamstrings) to balance the strength.
4. Principle of Variation: This refers to mixing it up! Varying your routine will help your
muscles reach overload and adapt to the effects of training. Some people will cross
train as a way to vary their training.

To apply the variation principle you need to change at least one of the following variables for
each particular exercise: FITT
Frequency- how often you exercise
Intensity- your exertion level
Time- duration of time spent exercising
Type- type of activity, machine or equipment used
(For more information on the FITT Principles see: www.sport-fitness-advisor.com/fittprinciple.html)
5. Principle of Reversibility
Muscles revert back to a weaker state after about 4 days. You can maintain your fitness/strength
levels with higher intensity workouts even if done less frequently. You will lose your
cardiovascular fitness faster than your muscular strength.
DESIGNING A RESISTANCE TRAINING WORKOUT
When designing your own workout, you must consider your lifestyle, current fitness level, goals,
access to equipment and the amount of time you will dedicate to exercise. Once you know this
information about yourself, design your workout based on the following principles.
1. Types of Weight/ Equipment: Body Weight or Calisthenics, Fixed Resistance (free
weights), Variable Resistance (machines) or Functional Equipment (resistaballs,
resistabands, medicine balls etc.)
2. Single Joint v. Multi-Joint and Exercise Order: Bicep curl is an example of single joint
exercises, and shoulder press is an example of multi-joint exercises. Always do
exercises that require movement of more than one joint first. Exercises such as biceps
curl or triceps extension (single joint) should be done after back and chest exercises.
3. Frequency: 8-10 exercises, 2 or 3 days a week is recommended.
4. Sets and Reps: Depending on your goal, the repetitions (called reps) and sets will vary.
Use the principle of SAID described above:
a. If your goal is to increase maximal strength, do 3-6 sets of 4-8 reps at 85% of
your one rep max or 1RM.
b. If you want to bulk up your muscles (known as hypertrophy), do 5 sets of 8-12
reps at 70-85% of your 1RM with lots of rest between sets.
c. If you want to maintain your current level, do 3 sets of 8-12 reps with a weight
that challenges you at the end of the second and third set. When you can do 12
reps easily, you should increase the load or weight by approximately 10%. This is
written as 3X10-12 or 3 sets of 10 to 12 repetitions.
d. If you want to increase your endurance, do 2-3 sets of 15-25 reps at 50-70% of
your 1RM.
5. Rest: When lifting heavy loads, you should rest 1-2 minutes for single joint exercises and
2-3 for multi-joint exercises between sets. Rest is especially important when lifting heavy
weights. Generally, when doing 1-12 reps, rest is a minute between sets. Also,
remember that your muscles adapt and strengthen during the rest period between hard

workouts. So always schedule at least 48 hours between workouts that target the same
muscle group.
Include the following types of exercises as part of your resistance training routine.
6. Core: This widely used term refers to exercises that work the abdominals, back and
pelvis.
7. Flexibility: Flexibility is the ability of a joint to move through its full range of motion. Being
flexible can help with back issues and make us feel better in our bodies. It is also
important in the prevention of injuries.
8. Dynamic Stretching: Dynamic stretching is a form of stretching that utilizes momentum,
including movements such as swings and twists to propel the muscle into an extended
range of motion not exceeding one's static-passive stretching ability. Anything beyond
this range of motion becomes ballistic stretching, which is dangerous to the body. This
form of stretching is usually done at the beginning of a workout.
9. Static Stretching: This type of stretching requires holding the stretch for 10 seconds to 3
minutes minimum. Do not bounce as stretching aggressively with force (ballistic
stretching) may result in injuries. The result of ballistic stretching is something called the
stretch reflex. This is when the muscle fiber reacts to the force move or bounce by
contracting. On the next bounce, you could tear your muscle fiber. This form of
stretching is usually done at the end of a workout.
PRINCIPLES OF HEART RATE AND TRAINING ZONES
Your heart rate (also known as pulse) is the amount of times your heart squeezes per minute.
With each squeeze, your heart sends oxygenated blood throughout your body.
There are 4 heart rates you should know for yourself:
1. Current heart rate (pulse): your pulse right now. You can measure your pulse by feeling
the inner edge of your wrist (radial artery) or at the side of the neck (carotid artery). Use
your first and second fingers, not your thumb. Be careful when checking the carotid
artery because it is dangerous to press too hard! Count the number of beats for ten
seconds and multiply by six to calculate the beats per minute.
_______ beats for ten seconds X 6 = _______ beats per minute.
2. Resting heart rate (RHR): your heart rate at complete rest. For the most accurate resting
pulse, check it when you first wake up in the morning. You should do this for three days
and average the three numbers. As your heart and lungs become more efficient and
your fitness level improves, your RHR will decrease. Average RHR is 65-75 beats per
minute. A very fit and athletic person may have an even lower RHR.
Your RHR= ___________
3. Target heart rate zone (THR): the heart rate zone you should maintain while exercising,
which is 65%-90% of your maximum heart rate. The most accurate THR formula is the

Karvonen, but the basic target heart rate formula is often used. It is important to train
within your target heart rate zone, as this will improve your heart and lungs ability to get
oxygenated blood to the skeletal muscles.
Basic THR Zone Formula:
220-age=MHR (Maximum heart rate)
MHR x .65=low end of THR zone
MHR x .9 = high end of THR zone
Basic THR Zone: __________ to _________
For those that have not been working out, it is best to stay in the low end of their THR zone.
Karvonen THR Formula:
For this formula you need to know your resting heart rate or RHR.
220-age=MHR
[(MHR- resting heart rate) x .65] + resting heart rate = low end of THR zone
[(MHR- resting heart rate) x .9] + resting heart rate = high end of THR zone
Karvonen THR Zone: __________ to ___________
4. Recovery Heart Rate: this is the time it takes for your heart rate to go back down to its
normal level after working out at a high intensity. Basically, its the amount of time it takes
for you to get your breath back. A very fit and athletic person will have a recovery heart
rate than an unfit person.
For more information on checking your pulse and the basic target heart rate formula, go to:
http://my.clevelandclinic.org/heart/prevention/exercise/pulsethr.aspx
For a very accurate Karvonen target heart rate calculator:
http://www.sparkpeople.com/resource/calculator_target.asp
PRINCIPLES OF NUTRITION
First and foremost, food is not the enemy! We need to eat to live. We need to eat healthy
nutrients and portion sizes to live well and feel energetic. Also, we need to drink lots of water (at
least 64 oz. per day), but limit the amount of sweetened, diet and caffeinated beverages we
drink. These are important principles for having and maintaining a healthy body composition.
It is good to eat lean protein within an hour after a strenuous workout because protein
helps repair muscles that were stressed during the workout, and it aids the adaptation
process.
Recording your Food Intake
If you are trying to change your body composition, you should keep a nutrition log or diary. This
allows you to see what you are actually eating and where you calories are coming from. It is
important to record everything you eat and measure your portions.

A Daily Nutrition Log is attached at the back of this manual. For a free online food diary, see
www.loseit.com or www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diary.htm

Losing Body Fat: Finding the Correct Number of Calories to Shed Body Fat
To gain, lose or maintain your body weight you must look at your caloric intake. It really comes
down to the number of calories (kcals) that you consume versus the amount you burn. What you
burn is based on your resting metabolic rate (RMR) plus the amount of exercise/activities you
do.
A pound is equivalent to 3,500 calories. If you consume 3,500 calories more than you burn,
you will gain a pound of body fat. If you burn 500 more than you consume, you will lose a pound
of body fat in one week! If you intake exactly the same amount of calories that you burn, you will
maintain your weight.
Be aware that body fat is NOT the same as dietary fat. Body fat is stored in the body as adipose
tissue (looks like soft, jiggly fat), but can be utilized for energy when needed. Dietary fats are the
lipids in the food we eat.
Regarding Dietary Fats:
Consume less than 10% of calories from saturated fats; the rest of your daily intake of
fats should be from mono and polyunsaturated fats.
Reduce intake of calories from solid fats; replace solid fats with oils (ie olive oil) when
possible.
Limit foods that contain synthetic sources of trans fatty acids (such as hydrogenated
oils), and keep total trans fatty acid consumption as low as possible.
Caloric Intake < Expenditure = Caloric deficit (lose body fat)
Caloric Intake > Expenditure = Caloric increase (gain body fat)
Caloric Intake = Expenditure = No change in body fat (no loss or gain)
To calculate the number of calories you personally need each day, the following is a good
general formula for figuring out whats appropriate for your body weight.
1. Body weight in pounds X 10= Resting Metabolic Rate (RMR)
2. RMR x Activity Level % = Caloric Need
Caloric need is based on your activity level:
20%-40% if you are inactive
40%-60% if you are slightly active
60%-80% if you are very active
3. RMR + Caloric Need = Calories to maintain body weight. This number represents the
calories you should consume daily to maintain your current body composition
(current weight). Consume less to lose weight. Consume more to gain weight.
For example:
An inactive, unathletic female weighs 150 pounds:

1. 150 x 10= 1500 RMR

2. 1500 x 20% (very low activity level) = 300 (Caloric Need)
3. 1500 + 300= 1800Kcal (Calories to maintain body composition).
Carbohydrates v. Protein v. Fat
It is important to eat a mix of complex carbohydrates, lean proteins and good fats. We need all
of these nutrients for our bodies to function properly. However, what is most important is to
choose the right foods from each category. In general, eat whole foods and limit processed,
packaged foods. Choose healthy fats and lean proteins.
A good general distribution of your caloric intake should be 50-65% from complex
carbohydrates, 20-30% from good dietary fats, and 10-20% from lean proteins.
A gram of carbohydrates or proteins each have a caloric value of 4 calories (kcals). A gram of fat
is 9 calories. This means that one gram of dietary fat has more than twice as many calories as
one gram of a carbohydrate or protein source.
What percentage of carbs, proteins and fats should we eat?
For the inactive, unathletic female described above, she should consume 1800 kcals each day
to maintain her current body composition. Ideally 65% of the 1800 kcals should come from
complex carbohydrates, 20% from good fats and 15% from lean proteins.
1800 kcals X .65 = 1,170 kcals from complex carbs (i.e. whole grain bread or tortillas, brown
rice, sweet potatoes)
1800 kcals X .20 = 360 kcals from good fats (i.e. avocado, olive oil, raw almonds)
1800 kcals X .15 = 270 kcals from lean protein (i.e. fish, eggs, white meat chicken)
Great site online for calculating your daily caloric needs: www.acefitness.org/calculators/dailycaloric-needs-calculator.aspx
BMI v. Body Fat Percentage
BMI stands for Body Mass Index, and is a ratio of height to weight. This formula is frequently
used to determine if someone is overweight or obese, but is not always accurate because it
does not differentiate between weight from muscle versus fat. I do not suggest using this
formula.
Body fat percentage measures the amount of weight on your body that is made up of fat, as
opposed to muscle, bodily organs and other tissue. This is difficult to measure without
specialized machines, but a general formula is at http://www.healthyforms.com/helpfultools/body-fat-percentage.php.
RESOURCES FOR MORE NUTRITIONAL INFORMATION
www.choosemyplate.gov
www.sport-fitness-advisor.com
www.acefitness.org and www.acefitness.org/calculators

www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/diary.htm
www.loseit.com

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DAILY NUTRITION LOG

Date: ______________
Wake up Time:_____________ Bedtime: _______________ Water Intake:
_______________________
Exercise (what I did today and for how long):
________________________________________________
Food/ Drink:
Food/ Drink Item
Portion Size or
Time
Calories
Eaten

Date: ______________
Wake up Time:_____________ Bedtime: _______________ Water Intake:
______________________
Exercise (what I did today and for how long):
________________________________________________
Food/ Drink:
Food/ Drink Item
Portion Size or
Time
Calories
Eaten

Date: ______________
Wake up Time:_____________ Bedtime: _______________ Water Intake:
______________________
Exercise (what I did today and for how long):
________________________________________________
Food/ Drink:
Food/ Drink Items
Portion Size or
Time
Calories
Eaten

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