Course Catalogue

Module Title: Fitness and Wellness  

Module Code: FAW101

Programme Title: Bachelor of Sports and Health Sciences

Credit Value: 12 credits 

Objectives of the Module

This module will provide an overview of the lifestyle necessary for fitness and wellness. Students will participate in closely aligned theoretical orientation and application sessions conducted in the laboratory or the sports gymnasium. Students will also have an opportunity to assess, experience and develop all the components of fitness and wellness by learning and experiencing.

 

Learning Outcomes 

By the end of this course the students will be able to:

  1. Identify health problems related to lifestyles in Bhutan.
  2. Describe behaviours that promote wellness.
  3. Implement behaviour modification strategies to successfully overcome barriers and make lasting lifestyle changes.
  4. Provide guidelines for creating a successful fitness programme.
  5. Enlist safety concerns in implementation of exercise programme.
  6. Identify health risks and costs associated with overweight and obesity.
  7. Measure body composition using both direct and indirect assessment methods.
  8. Identify the benefits of cardiorespiratory fitness.
  9. Design a Cardio Respiratory fitness programme using the SPORT-FITT principle of fitness.
  10. Assess the muscular strength and endurance of an individual.
  11. Implement a muscular strength and endurance fitness programme.
  12. Execute a comprehensive flexibility increasing program Create an effective stretching programme to enhance the flexibility.

Assessment Approach

Assessment mode

Quantity

Weighting

Assignments    (Practical)

2

20%

Assignments   (Theory)

2

10%

Class Test

1

10%

Class Participation 

1

10%

Continuous Assessments

 

50%

Semester End Examination 

1

50%

Total 

100%

 

 

 

 

 

 

Subject matter 

Session (Hours)

Topics

Teaching & Learning Strategies

Mode of Assessment

1(10 Hrs)
  1. Unit 1. Healthy behaviour and Wellness
    1. Introduction
    2. Dimensions of Wellness (SPECIES-OF)
    3. Common Health Problems in Bhutan
    4. Behaviour that promotes wellness

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion 

Assignment (individual)

2(10 Hrs)
  1. Unit II Lifestyle Modification
    1. The process of behaviour modification
    2. Lifestyle modification barrier
    3. Fostering Wellness in your life
    4. Lifestyle Evaluation

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion

Assignment (group)

3(10 Hrs)
  1. Unit III Fitness Principles
    1. Introduction
    2. What are Physical Activity and Exercise?
    3. Components of Health-Related Fitness
    4. Skill Related Fitness

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion, demonstration, practice and execution

Group work presentation

4(10 Hrs)
  1. Unit IV Fitness Principles Contd...
    1. Principles of Fitness (SPORT-FITT)
    2. Rest recovery and periodisation
    3. Individual difference  in relation to somatotypes
    4. Creating a successful fitness programme
    5. Safety concerns in exercise

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion

Class Test

5(20 Hrs)
  1. Unit V  Body Composition
    1. Body weight versus body composition
    2. Diseases associated with excessive body fat
    3. How much fat is needed?
    4. Body Fat Distribution
    5. How to measure body composition?

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion, demonstration, practice and execution

Practical demonstration

6(15 Hrs)
  1. Unit VI  Body Composition Assessment
    1. Anthropometric measures (Height/ Weight)
    2. Using the Skinfold calipers to measure Body Fat
    3. Body Mass Index
    4. Waist Hip Ratio

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion, demonstration, practice and execution

 Practical demonstration

7(10 Hrs)
  1. Unit VII Body Composition Contd...
    1. Bia Electrical Impedance Analysis Orientation
    2. Bia Electrical Impedance Analysis Practical Orientation
    3. Bia Electrical Impedance Analysis Application

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion, demonstration, practice and execution

 

8(10 Hrs)
  1. Unit VIII  Cardiorespiratory Fitness
    1. What is cardiovascular and respiratory system?
    2. Benefits of good cardiorespiratory health
    3. How the CR system work
    4. The CR system and Energy Production

Lecture, discussion (Peer, group, and class), presentation, video clips and  VLE Discussion

 Practical demonstration test

9(20 Hrs)
  1. Unit IX Cardio respiratory fitness Contd...
    1. Assessing the CR Fitness
    2. How to check your pulse
    3. Measuring the Heart Rate
    4. Measuring the exercise intensity
    5. Using HR Monitors in exercise
    6. CR Fitness testing for Health-Related Fitness
    7. Cardiac muscle structure and function

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion, demonstration, practice and execution

 

10(10 Hrs)
  1. Unit X Muscular Strength and Endurance
    1. Muscular Physiology
    2. Skeletal Muscle Structure and Function
    3. How muscles contract
    4. Benefits of good cardiorespiratory health

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion

Assignment

11(5 Hrs)
  1. Unit XI  Flexibility
    1. What is flexibility?
    2. Types of flexibility
    3. Benefits of flexibility
    4. Flexibility and ageing
    5. How the CR system works

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion, demonstration, practice and execution

Class test

12(15 Hrs)
  1. Unit XII Flexibility Contd...
    1. Stretching for flexibility
    2. Static Stretching
    3. Ballistic Stretching
    4. Dynamic Stretching
    5. Proprioceptive Neuromuscular Facilitation (PNF)
    6. Stretching Safety
    7. Flexibility testing for upper body
    8. Flexibility testing for lower body
    9. Improving the Range of Motion
    10. Creating an effective stretching programme

Lecture, discussion (Peer, group, and class), presentation, video clips, VLE Discussion, demonstration, practice and execution

Lab test

 

Reading List: 

Mandatory Reading:

Flynn, S., Jellum, L., Howard, J., Moser, A., Mathis, D., Collins, C., Henderson, S., & Watjen, C. (2018). Concepts of Fitness and Wellness (2nd Edition). Nursing and Health Sciences Open Textbooks. 4. https://oer.galileo.usg.edu/health-textbooks/4

 

Supplementary Readings:

American College of Sports Medicine, Retrieved January 2021, ACSM: Body Composition http://www.acsm.org/public-information/articles/2016/10/07/measuring-andevaluating- body-composition

Arthritis Foundation; arthritis.org, retrieved January 2021; https://www.arthritis.org/aboutarthritis/understanding-arthritis/arthritis-statistics-facts.php

Bringing Together Top Strength and Fitness Professionals. (n.d.). Retrieved January 2021, from https://www.nsca.com/

Center for Disease Control and Prevention, Retrieved January 2021, CDC: Physical Activity, Data and Statistics, https://www.cdc.gov/physicalactivity/data/facts.htm.

Center for Disease Control and Prevention, Retrieved January 2021, CDC: Quick Stats: Number of Heat-related Deaths, by Sex-National Vital Statistics System-United States, 1999-2010, https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6136a6.

Covey, S, R. (2003). Habit 2. Habits of Highly Effective People, p.40-61. New York, Franklin Covey Co.

Fitness Products Council/IHRSA/American Sports Data, Inc.,2005, Reprinted in SGMA’s "Tracking the fitness movement" reports

Gummelt, D, The Impact of Flexibility Training on Performance, 2015, ACE Fitness; https://www.acefitness.org/education-and-resources/professional/expertarticles/ 5598/the-impact-of-flexibility-training-on-performance

Hindle, K. B., Whitcomb, T. J., Briggs, W. O., & Hong, J. (2012). Proprioceptive

Home. (n.d.). Retrieved January 2021, from https://www.livestrong.org/ 

Knight, J.A. (2011).  Diseases and Disorders Associated with Excess Body Weight; Annals of Clinical Laboratory Science, 41 (2), p. 107-121. 

Kraemer, W. J., Adams, K., Cafarelli, E., Dudley, G. A., Dooly, C., Feigenbaum, M. S., & American, M. E. (2002). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Retrieved January 2021, from https://www.ncbi.nlm.nih.gov/pubmed/11828249

Kravitz, L., Heward, V. Getting a Grip on Body Composition, Retrieved January 2021, https://www.unm.edu/~lkravitz/Article%20folder/underbodycomp.html 

Kruse, N.T., Sillete, C.R., & Scheuermann, B.W. (2016). Heart and Circulatory Physiology. American Journal of Physiology, 310 (9): H1210-21.

Lippincott, Williams and Wilkins. (2005). ACSM’s Guidelines for Exercise Testing and Prescription, p. 10 (7th Ed). Philadelphia, PA. American College of Sports Medicine.

Lippincott, Williams and Wilkins. (2005). ACSM’s Guidelines for Exercise Testing and Prescription, p. 27 (7th Ed). Philadelphia, PA. American College of Sports Medicine.

Millar, L. (2021). American College of Sports Medicine, ACSM.org, retrieved January 2021, http://www.acsm.org/public-information/articles/2016/10/07/improving-yourflexibility- and-balance

N. (n.d.). Strength and Fitness UK. Retrieved January 2021, from http://www.strengthandfitnessuk.com/

National Institute of Diabetes and Digestive and Kidney Diseases, Retrieved January 2021, NIH: Health Risks of Being Overweight, https://www.niddk.nih.gov/healthinformation/health-topics/weightcontrol/ health_risks_being_overweight/Pages/health-risks-being-overweight.aspx

Neogi, T. (2013). The Epidemiology and Impact of Pain in Osteoarthritis. Osteoarthritis and Cartilage / OARS, Osteoarthritis Research Society, 21(9), 1145–1153. http://doi.org/10.1016/j.joca.2013.03.018

Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. Journal of Human Kinetics, 31, 105–113. http://doi.org/10.2478/v10078-012-0011-y

Noakes, T, D. (1998). Sudden Death and Exercise, Sport science. Retrieved January 2021, http://www.sportsci.org/jour/9804/tdn.html

Saltin, B., Blomqvist, G., Mitchell, J.H., Johnson, R.L., Jr., Wildenthal, K., Chapman, C.B. (1968). Response to submaximal and maximal exercise after bed rest and training. 38 (5).

Van Camp SP, Boor CM, Mueller FO, et al. Non-traumatic Sports Death in High School and college Athletes, Medicine and Science of Sports and Exercise 1995; 27:641-647
Royal Thimphu College