SYLLABUS FOR UNDERGRADUATE COURSES

MAJOR, CORE CURRICULUM and ELECTIVES

A. COURSE INFORMATION

COURSE NUMBER PHYSED 115 NO. OF UNITS 2

COURSE TITLE CIRCUIT TRAINING

PREREQUISITE/S NONE

DEPARTMENT/ PHYSICAL EDUCATION SCHOOL LS

PROGRAM
SCHOOL YEAR 2020-21 SEMESTER 1

INSTRUCTOR/S MARIA AMELIA S. BONOAN

VENUE SECTION SCHEDULE

B. COURSE DESCRIPTION

The course will introduce students to the concept of engaging in circuit training as a means to achieve
fitness and includes short lectures on the health related components of fitness and methods of the
circuit training program.
There will be practical activities involving sequential performance of selected routine and exercises at
individual stations.
The course will provide a well-rounded fitness program that helps improve body composition, muscular
strength and endurance, and aerobic fitness.
It will also develop an interest and proficiency in movement skills that are essential to lifelong
participation in physical activities.

C. *PROGRAM LEARNING OUTCOMES

*This section does not apply to a student who is not a major of the program under which this course
is administered

Alignment of the Course to the Program Learning Outcomes

 PLO1 PLO2 PLO3 PLO4 PLO5 PLO6 PLO7
Exemplify a Internalize Discern Evaluate Create a Demonstrate Exhibit Ignatian
commitment the value life information system of basic ideals in
to wellness choices and issues coordinated movement personal and
and health of physical pertaining skills needed social behaviour
related to and complex
activity, to one's for day to day in physical
fitness, movement
exercise, lifestyle activities activity, exercise,
and diet health, patterns to sports, and
and wellness, competently wellness.
nutrition dance and perform a
on one’s sports, chosen
overall using physical
fitness, appropriat activity,
e critical exercise, or
wellness,
approache sport, in
and s and pursuit of
health. scientific fitness,
thinking.g health, and
wellness.

By the end of this course, students should be able to:

COURSE LEARNING OUTCOMES

CLO1: Explain how human movement patterns serve as the foundation of an exercise
program and the importance of proper execution.
CLO2: Demonstrate proper form and technique during the performance of each exercise.

CLO3: Identify the components of physical fitness, how they are measured, and their
relationship to one’s fitness level and exercise performance.

CLO4: Exhibit the ability to make a self-assessment of ones fitness level.

CLO5: Explain the principles of training and how to adjust the intensity of the exercise based
on one’s physical capacity.

CLO6: Improve individual fitness through planned and progressive circuit training routines.

CLO7: Appreciate the role of physical exercise in attaining a healthy and active lifestyle.
E. COURSE OUTLINE and LEARNING HOURS

Course Outline CLOs Estimated

Contact
or Learning
Hours
Module 1 CLO 1,3,4,7 4
-Introduc/on to Circuit Training
- Concept, design, principles, and varia/ons
- Benefits and limita/ons of Circuit Training
- Physical fitness components and assessment
Module 2 CLO 1,2,3,7 2
- Basic human movement patterns
- Exercise and proper execu/on

Module 3 CLO 2,5,6,7 18

Circuit 1 & 2
- Body weight, complex and combina/on exercises
- Exercise level variations - beginners, intermediate,
advanced

Module 4 CLO 2,5,6,7 14

Circuit 3 & 4
- TABATA and HIIT (High Intensity Interval Training)
F. ASSESSMENTS AND RUBRICS

Assessment Assessment CLOs

Tasks Weight
Formative- Basic movement patterns and proper CLO 1, 2
execution of exercises
- Students will be given a set of exercises that will
incorporate the 7 basic movement patterns. Squat,
lunge. hinge, push, pull, rotate, and gait.
- Knowledge and understanding is needed to execute
the group of exercise properly.
- A video or photos of themselves executing the
exercises will be submitted.
- Based on the video or photos, the teacher will be able
to provide feedback as well as cue the student on the
proper form of each exercise.
Formative- Physical Fitness Test (PFT) self-assessment eg. CLO 1,3,5,6,7
- Students will be given 6 tests that can performed in
any venue to measure fitness
- The teacher will ask them to send a video or photos of
themselves executing each test.
- Based on the video or photos, the teacher will be able
to provide feedback on proper execution of each test.
- Students will perform each test and rate themselves
using validated norms. The results will determine the
fitness level of the student and which exercise level the
student can start on safely.
- The student can also do the tests on their own every 2
weeks or after each module to gauge their own
progress after which they can consult the teacher to
work on areas that need improvement.
Summative - HIIT Circuit test. CLO 1,2,5,6,7
- Test will start with a 5 minute warm-up/movement prep
routine
- A short, 5 min HIIT circuit routine using both complex
and cardio exercises per station.
- The student records the session and cannot pause the
video at any time.
- They will need to show proper form during the
execution of each exercise and how they can adjust
the level of difficulty using intensity variations when
they begin to fatigue without stopping to rest before the
time limit per station.
- The test ends with a 3 min cool down routine.
Summative - PFT CLO 2,3,4,6,7
- Students will do the same PFT test and record
themselves while performing the each test.
- Results will be compared with the results of their
baseline test.
- Improvement in each component and will be graded.
Summative - Written test on Module 1 topics CLO 1,2

RUBRICS:

1. CIRCUIT TRAINING TEST 1 - BASIC MOVEMENT PATTERNS

MOVEMENT EXCEEDS MEETS STANDARDS NEEDS
PATTERN EXPECTATIONS 1 pt / criteria IMPROVEMENT

SQUATS Executes the body weight squat with

correct technique and proper form
LUNGE Performs body weight alternating
lunges with correct technique, footwork
and proper form.
HINGE Executes a hinge movement from the
hip with correct form and technique.

PUSH Carries out a complete push-up with

proper form, technique and posture.

PULL Performs an upper body pull with

correct form and posture.
ROTATE Executes a rotational chop with correct
form, good body coordination and
footwork.
GAIT Demonstrates a Farmer’s Carry
exercise with proper form and
technique, balance and coordination.

Breakdown of points given during Test

A - 7
B+ - 5-6
B - 3-4
C+ - 1-2
Failure - 0
2. CIRCUIT TRAINING TEST 2- PHYSICAL FITNESS TEST (PFT)

TEST STANDARD RATING T- IMPROVEMENT

SCORE
1 min SIT-UPS ( Number of sit-ups executed with proper
form for 1 min.
Measures strength and muscular
endurance of abdominal and hip flexor
muscles.
PUSH-UPS for Men Number of push-ups executed with
proper form to fatigue.
MODIFIED PUSH- Measures upper body strength and
UPS endurance
For Women
SIT AND REACH Measures of flexibility of lower back and
hamstring muscles
VERTICAL JUMP Measures lower body limb strength and
(Sargent Jump) power
STEP TEST Measures cardiorespiratory fitness

BODY MASS INDEX Indicator of body fat based on height

(BMI) and weight
OVERALL FITNESS Average score of 6 Fitness tests

Scores are based on validated Fitness Test Norms

Breakdown of points for PFT

A - 9-10
B+ - 7-8
B - 5-7
C+ - 1-4
Failure - 0

Breakdown of points for Fitness Improvement*

A - 7
B+ - 5-6
B - 3-4
C+ - 1-2
Failure - 0
*If rating is “Good” or above during baseline test and is maintained, it is
counted as a point.
3. CIRCUIT TRAINING TEST 3 - HIIT CIRCUIT

EXCEEDS MEETS STANDARDS NEEDS IMPROVEMENT

EXPECTATIONS 1 pt / criteria
Performs warm-up and cool down routine with
correct timing, coordination, and form.
Executes the exercises with proper form,
posture and breathing technique throughout the
workout.
Correct integration of combination exercises.

Able to self pace by manipulating exercise level

variations and still maintain a high level of
intensity.
Finished the workout without taking any
unscheduled rest breaks in between.

Breakdown of points for HIIT Circuit

A - 5
B+ - 4
B - 3
C+ - 1-2
Failure - 0

G. TEACHING and LEARNING METHODS

TEACHING & LEARNING METHODS and Method CLOs

ACTIVITIES
Module 0 - Orientation & Course Requirements Synchronous

Module 1- Introduction to Circuit Training Synchronous & CLO 1, 2

Asynchronous
Module 2 - Basic Human Movement Patterns Asynchronous CLO 1,2,3,7

Module 3 - Circuit 1 & 2 Asynchronous CLO 2,5,6,8

-Body weight, complex and combination exercises

Module 4 - Circuit 3 & 4 Asynchronous CLO 2,5,6,8

- TABATA and HIIT
H. REQUIRED READINGS

Essentials of strength training and conditioning / National Strength and Conditioning Association ; G.
Gregory Haff, N. Travis Triplett, editors. Champaign, IL : Human Kinetics, 2016. xvi, 735 pages : color
illustrations, color portraits, color charts ; 29 cm Language: English, Database: Rizal Library’s OPAC
(Online Catalog)

J. SUGGESTED READINGS

Exercise physiology : nutrition, energy and human performance / William D. McArdle, Frank I. Katch, Victor
L. Katch. Philadelphia, Pa. ; London : Wolters Kluwer/Lippincott Williams & Wilkins, c2010

Exercise Physiology. Porcari JP, Bryant CX, Comana F. FA Davis Company, Philadelphia. 2015

K. EQUIPMENT REQUIREMENTS

1. Step or step box measuring 12in in height.

2. Measuring tape.
3. Exercise mat.
4. Camera to record tests to be submitted as part of the requirements for grading.
5. Log in regularly.
6. Wear athletic sports shoes and workout clothes during each session.

A. GRADING SYSTEM

Written quiz 10%

Movement Patterns Test 25%

PFT 40%

HIIT Circuit Test 25%

Total 100%

LETTER GRADE NUMERIC EQUIVALENT

A 92 - 100
B+ 87 - 91
B 83 - 86
C+ 79 - 82
C 74 - 78
D 68 - 73
F < 67
W Withdrawn

B. CLASS POLICIES

1. Declare any past or current injuries and medical conditions that may affect participation in this
course. The information will be treated with confidentiality. Present any medical document to
support your condition as well as your doctor’s exercise guidelines or restriction if any.
2. Attendance / Canvas login.
3. Attend online classes on time and remain an active participant throughout the session especially
during synchronous meetings.
 4. Students must be in proper workout attire. Practice safety measures every each session.
5. Practice online safety and digital responsibility/wellness.
6. Learning Management System – Canvas account requirements and its organization.
7. Formative Feedback: The Instructor will provide verbal feedback on the student’s exercise form
and technique upon reviewing their submitted video assignments and provide feedback to each
student.
8. Submission of outputs - All assignments, projects, and requirements must be submitted on or
before the specified time and date provided by the instructor using the specified platform and
recipient address.
9. Late submission of requirements shall merit a corresponding deduction in points. The faculty
reserves the right to determine the acceptability of reason(s) presented by the student.
10. Academic Integrity

C. CONSULTATION HOURS

NAME OF FACULTY EMAIL DAY/S TIME

Maria Amelia Bonoan mbonoan@ateneo.edu Mon thru Fri 2 - 4pm

M. ADDITIONAL NOTES

1. Do the warm-up/movement prep routine before and the cool down routine after each circuit
training session.

2. Choose a selection of music that will motivate you during the workouts.

4. If the student feels any pain during the workout, STOP. Contact the instructor before continuing
the sessions.

Core Curriculum Learning Outcomes (CCLOs)

LEGEND:
CCLO Demonstrate effective communication skills (listening and speaking, reading and writing) in
1 English and Filipino.
CCLO Evaluate information and issues in various spheres of life using mathematical reasoning and
2 statistical tools to process and manage data.
CCLO Propose ways to address pressing social and ecological problems using appropriate critical
3 approaches and scientific thinking
CCLO Develop a creative and moral imagination that is responsive to contemporary global realities
4 and challenges, but also deeply rooted in local histories, conditions, norms, and institutions.
CCLO Internalize the significance and value of her/ his unique existence and purpose in life in light
5 of Christian faith.
CCLO
6 Discern life choices with a keen awareness of ethical dilemmas and considerations.

CCLO Exemplify a commitment to enhancing human life and dignity, especially those who are
7 excluded and in greatest need.
CCLO
8 Practice a vision of leadership and committed citizenship rooted in Christian humanism.