NC 711: Cardio & Strength Training for Older Adults

Citrus College Course Outline of Record

Citrus College Course Outline of Record
Heading Value
Effective Term: Fall 2024
Credits: 0
Total Contact Hours: 36
Lab Hours: 36
Hours Arranged: 0
Outside of Class Hours: 0
Total Student Learning Hours: 36
Transferable to CSU: No
Transferable to UC: No
Grading Method: Non-Credit Course

Catalog Course Description

This training course is specifically designed for the active older adult (55+). Fitness training will teach exercises designed to improve or maintain flexibility, strength, endurance, and cardiovascular and respiratory functions. Emphasis will be placed on motor movements, eye-hand coordination, body space awareness, balance training, reaction time, joint protection, and relaxation techniques. 36 lab hours.

Course Objectives

  • Improve or maintain muscular strength and muscular endurance.
  • Improve or maintain cardiovascular fitness.
  • Improve or maintain flexibility.
  • Improve or maintain balance.
  • Improve or maintain coordination, including motor movements, eye-hand coordination, and body space awareness.
  • Improve or maintain reaction time.

Major Course Content

All Lab Content

Lab Content

  1. Assessments
    1. Balance
    2. Coordination
    3. Physical Fitness
      1. Cardiovascular health
      2. Muscular strength
      3. Muscular endurance
    4. Flexibility
  2. Physical Activities
    1. Muscular strength
      1. Hand Weights
      2. Wall Pulleys
      3. Weight Machines
      4. Resistance Bands
    2. Muscular endurance
      1. Hand Weights
      2. Wall Pulleys
      3. Weight Machines
      4. Resistance Bands
    3. Cardiovascular fitness
      1. Stationary Bicycles
      2. Treadmills
      3. Elliptical Trainers
      4. Arm Ergometers
    4. Flexibility
      1. Passive Range of Motion Exercises
      2. Active Range of Motion Exercises
      3. Assisted Range of Motion exercises using bands or towels
    5. Coordination
      1. Hand-eye coordination
        1. Picking up objects
      2. Spatial awareness
        1. Obstacle course
      3. Reaction time 
        1. Catch and throwing balls
    6. Balance training
      1. Balance board

Examples of Required Writing Assignments

Journal physical activity

Examples of Outside Assignments

Home exercise programs

Instruction Type(s)