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Physical Fitness & Wellness

HLTH 200/3.0


An overview of principles of physical fitness and wellness with an emphasis on the planning of a personalized physical fitness program.

Learning Outcomes

Upon completion of HLTH 200, students will be able to:

  1. Identify the benefits of exercise, a positive mind-body connection, and nutrition with regards to its impact on health
  2. Describe the mind-body connection and its influence on physical health
  3. Set appropriate goals based on a biographic profile, detailing specific demographic information relevant to wellness and fitness programming
  4. Integrate the principles of training and specific bio-motor principles (cardio, strength, flexibility) into a program plan
  5. Identify mind-body interventions and nutritional components to incorporate into a wellness and fitness plan
  6. Compare and contrast traditional versus new design concepts for warm up and cardio-vascular fitness
  7. Plan an effective holistic program for a specific individual(s) to meet identified wellness and fitness goals and needs



HLTH 200, Physical Health and Wellness, introduces the principles of planning a personal fitness program.  This 12-week course will focus on 9 different topics.  A review of exercise benefits provides the incentive to consider getting fitter while the goal setting unit will help the student write appropriate fitness goals.  The diagnostics unit provides the student with the tools to assess a potential client and provide them with feedback regarding their current fitness status. 

The principles of training and program planning establishes the framework necessary to plan quality programs. In the workout structure unit students will learn the importance of a quality warm-up and cool down and how flexibility is utilized within a warm-up and cool down.  Contraindicated stretches will be addressed as program safety should be paramount in planning.  

The cardio and strength training units will address the importance of these components and their impact on health. Information on how to plan an effective aerobic and strength training program will be discussed. Again with safety in mind, contraindicated strength training exercises are addressed.

The stress management section will outline the health impacts of stress and how the student can use exercise and nutrition to mitigate the detrimental effects of stress. Sleep will be discussed as a key variable affecting stress.  The mind-body connection addresses how one’s thoughts and attitudes affect happiness and consequentially health.

The nutrition and weight management module will look at both traditional and alternative nutrition and weight management approaches. The various myths associated with weight management will also be explored.

The course will give students the ability to identify quality training programs by applying the principles of training and specific program development concepts. When completed, students should be able to utilize the course information to design and tailor a personalized fitness and wellness program to their specific interests and needs.


Winter 2019
Course Dates: 
Jan. 7 - Apr. 5, 2019
Exam Dates: 


15% - Quizzes (x3)
15% - Fitness and Wellness Profile
15% - Workout Structure
15% - 8-Phase Cardio Plan
25% - 8-Phase Strenght Plan
15% - Stress, Nutrition, an Weight Management Discussion

**Evaluation Subject to Change**


Professor Melody Torcolacci (mt@queensu.ca)

Time Commitment

Students can expect to spend approximately 9 - 10 hours per week (108 - 120 hours per term) on study/practice and online activity for this course.

Course Resources


SOLUS is Queen’s Student On-Line University System. You’ll have access to a SOLUS account once you become a Queen’s student. You’ll use SOLUS to register for courses, add and drop courses, update your contact information, view financial and academic information, and pay your tuition.

About OnQ

onQ is Queen's online learning platform. You'll log into onQ to access your course. All materials related to your course—notes, readings, videos, recordings, discussion forums, assignments, quizzes, groupwork, tutorials, and help—will be on the onQ site.

About Credit Units

Queen’s courses are weighted in credit units. A typical one-term course is worth 3.0 units, and a typical two-term course is worth 6.0 units. You combine these units to create your degree. A general (three-year) BA or BSc requires a total of 90 credit units.

Computer Requirements

To take an online course, you’ll need a high speed internet connection as well as a microphone and speakers to be able to watch videos, hear sounds, and participate in interactive online activities. A webcam is recommended but not necessary.

System Requirements:

  • Laptop or Desktop computer purchased within the last 5 years. (mobile devices are not supported)
  • Windows Vista SP2/Mac OSX 10.9 or higher
  • Up to date versions of Firefox, Internet Explorer or Safari. Please note that Google Chrome is not recommended for use in our courses.
  • Most recent version of Adobe Reader and Adobe Flash

 See also Getting Started.


The deadlines for new applications to Queen’s Arts and Science Online courses are in our Upcoming Application Dates section.

Tuition Fees

Tuition fees vary depending when you start, your year, faculty, and program. Fees for Summer Term 2018 first-year Distance Career Arts & Science Domestic students are as follows: for a 3.0-unit course, $685.90; for a 6.0-unit course, $1371.80 See also Tuition and Fees.

Grading Scheme

The information below is intended for undergraduate students in the Faculty of Arts and Science. Academic Regulations in other Faculties may differ.

Letter Grade Grade Point

GPA Calculators
Have your SOLUS grade report handy and then follow the link to the Arts and Science GPA calculators.

How does this affect my academics?
See the GPA and Academic Standing page.

Follow the link above for an explanation of how the GPA system affects such things as the Dean’s Honour List, requirements to graduate, and academic progression.

Frequently Asked Questions on the Grading Scheme
Please follow this link to the FAQ's

Campus Bookstore

All textbooks can be purchased at Queen’s Campus Bookstore.

Non-Queen’s Students

All Queen’s Arts and Science Online courses are open to students at other universities. Before applying as a visiting student, request a Letter of Permission from your home university that states that you have permission to take the course and apply it to your degree. See also Apply.

Academic Integrity

Please see Queen’s policy statement on academic integrity for information on how to complete an online course honestly.