POSTECHIAN Core Competency: Self-Management Competency (100%)

In future society, the speed and volume of expanding knowledge and information are projected to change dramatically, alongside an increasing human life expectancy. Adapting successfully and thriving in this forthcoming era demands the capability to proactively manage oneself.

The objective of this course is to assess the physical fitness and health status of all enrolled students in Weeks 1 and 16, and to implement a 16-week personalized fitness and health improvement program based on these evaluation results. Through this approach, the course aims not only to enhance each student's physical fitness and health, but also to develop and strengthen their capacity to independently manage personal health and wellness beyond the classroom. Cultivating and practicing self-management competencies from a physical perspective offers vital preparation for navigating future personal and professional endeavors.

This course assesses the physical fitness and health status of all enrolled students and provides personalized exercise prescription programs tailored to individual baseline levels. Throughout the semester, updated and adjusted exercise routines will be prescribed based on each student's progress and rate of improvement.

Therefore, students must strictly adhere to the course instructor's guidelines and instructions to prevent exercise-related injuries and ensure effective, individualized improvements in physical fitness and health.

In addition, as the class sessions incorporate stretching, calisthenics, jogging, weight training, and rehabilitative exercises, all students are required to wear proper athletic attire and running/training shoes to participate.

1) ACSM's Guidelines for Exercise Testing and Prescription(seventh edition)(2006), ACSM, Lippincott Williams & Wilkins
2) 체력평가와 운동처방(2005), 장경태 등, 한미의학.
3) Weight Training : Steps to Success - 3rd ed.(2006), Thomas R. Baechle, Roger W. Earle, Human Kinetics.
4) POSTECH 체육교과목 홈페이지(http:// phyedu.postech.ac.kr)

Week 1: Course Orientation & National Fitness 100 Registration
• Session 1: Orientation: Explain the General Physical Education curriculum and introduce the Physical Fitness Management course structure.
• Session 2: Pre-test Preparation: Complete advance registration for the National Fitness 100 assessment system.

Week 2: 1RM Strength Measurement & Cardiorespiratory Protocol
• Session 1: Theoretical Foundation: Learn 1RM (1-Repetition Maximum) estimation formula: Weight lifted + (Weight lifted × 0.025 × Reps). Introduce aerobic training at 50–60% of individual max heart rate (target HR) with proper walking and running posture.
• Session 2: Baseline Assessment: Conduct National Fitness 100 baseline testing (Relative grip strength, Cross sit-up test, Sit-and-reach, 20m shuttle run, Flight time test).

Week 3: Health-Related Fitness Assessment & Exercise Prescription
• Sessions 1 & 2: 1-on-1 Consultation: Conduct personalized 1-on-1 consultations based on individual fitness and body composition results; distribute personalized exercise prescriptions and tracking sheets.
Note on Exercise Prescription: Formulated around five core FITT-VP principles (Frequency, Intensity, Time, Type, Progression). Beginners, older adults, overweight individuals, and those with joint constraints should start with low-impact modalities (swimming, brisk walking, cycling, rowing) rather than high-impact running or jumping.

Week 4: Foundational Resistance Exercises (Chest & Shoulder) & Aerobics
• Stretching (10 min): Dynamic warm-up covering neck, shoulders, torso/obliques, quadriceps, glutes, hamstrings, and calves; joint rotations for waist, knees, and ankles.
• Resistance Training (35 min): Upper-body form focus: Chest Press and Shoulder Press. Paired training (50–60% intensity across 10 exercises: Chest Press, Shoulder Press, Kickbacks, Dumbbell Curls, Lat Pulldown, Leg Press, Squats, Leg Curls, Back Extensions, Sit-ups).
• Aerobic Exercise (30 min): Target HR steady-state training on track/treadmill.
Note on Stretching & Movement Preparation: Elevating core and muscle temperature optimizes sarcomere cross-bridge cycling and increases nervous system transmission speed, maximizing force development while safeguarding against soft-tissue strain. Post-session cool-downs expedite metabolic byproduct clearance

Weeks 5–6: Arm & Back Training Progression (Kickbacks, Curls, Lat Pulldown)
• Session 1: Stretching (10 min) -> Resistance training (35 min, form focus on Triceps Kickbacks & Dumbbell Curls; paired circuit of 10 exercises at 50–60% intensity) -> Aerobic exercise (30 min).
• Session 2: Stretching (10 min) -> Resistance training (35 min, form focus on Lat Pulldown; paired circuit of 10 exercises at 50–60% intensity) -> Aerobic exercise (30 min).

Weeks 7–8: Core Conditioning Focus (Sit-ups) & Midterm Exam
• Week 7 / Week 8 Session 1: Stretching (10 min) -> Resistance training (35 min, form focus on Sit-up core engagement; paired circuit of 10 exercises at 50–60% intensity) -> Aerobic exercise (30 min).
• Week 8 Session 2: Midterm Exam Period.

Week 9: Comprehensive Circuit Training & Cardiovascular Base
• Sessions 1 & 2: Stretching (10 min) -> Resistance training (35 min, full 10-exercise paired circuit executed with strict technique at 50–60% intensity) -> Aerobic exercise (30 min).

Weeks 10–13: Progressive Overload Phase (60–70% Target Intensity)
• Sessions 1 & 2 (Each Week): Stretching (10 min) -> Progressive resistance training (35 min, intensity elevated to 60–70% of 1RM across all 10 exercises) -> Aerobic exercise (30 min progressive endurance stimulus).

Week 14: Post-Program Physical Fitness & Body Composition Assessment
• Sessions 1 & 2: Conduct comprehensive post-training fitness assessment (National Fitness 100 test battery) and body composition analysis to objectively quantify adaptations.

Week 15: Post-Training Outcome Consultation & Prescription Review
• Sessions 1 & 2: Individualized 1-on-1 post-evaluation counseling; review physiological adaptations, semester improvements, and long-term self-management exercise strategies.

Week 16: Final Examination & Course Conclusion
• Final Session: Final evaluation administration and course conclusion.

- Course Type: Practical Field Course and Lecture (Theory & Practice)
- Enrollment Eligibility: Graduate students are not eligible to enroll; auditing is not permitted.
- Teaching & Learning Methods: In-person practical training and lectures (Field Practice & Lectures)

- Designated as a mandatory requirement starting with the entering class of 2009 (freshmen admitted in 2009).
- Entering classes of 2009 and 2010: Required to complete a total of 3 credits, including 1 credit of this course (2 mandatory credits + 1 elective credit); completing more than 3 credits is not permitted.
- Entering classes of 2011 and thereafter: Required to complete a total of 2 credits (1 credit each for Level 1 and Level 2); completing more than 2 credits is not permitted.