Home
Student Life
Fitness Center

Fitness Center

Rules

The Fitness Center is only available for students currently enrolled in Prairie State College physical education courses. Students must present their student ID to use the Fitness Center. PSC faculty, staff, and administrators can also use the Fitness Center and must also present a current ID.

  • Workout attire is required to use the Fitness Center such as shorts, sweatpants, short or long-sleeved shirts, and supportive athletic shoes with socks.
  • Hosiery or tights are not acceptable for women during fitness testing.
  • Unacceptable attire includes jeans, jean shorts, sandals, and boots.
  • If you are unfamiliar with the use of any weights and/or weight machines, please consult staff or instruction.
  • Use the appropriate amount of weights so that you do not jerk, bounce, slam, or drop weights.
  • Doctor’s consent is required for blood pressure above 150/100 or when answering yes to any questions on the Par-Q.
  • Weight belts are not permitted during workouts unless medically necessary.
  • Children are not allowed in the workout area due to safety precautions.
  • Profanity and illegal drugs are prohibited.
  • Food, candy, drinks, smoking, or chewing tobacco also are prohibited.

You must have an orientation before you begin your workouts! Call for an orientation appointment at (708) 709-3779.

Personal Trainers

Is your exercise program failing you?
Do you want to lose weight and body fat and keep it off?
Would you like a more toned body?

If you answered yes to any of the above questions, take that first step and get a personal trainer.

With guidance from a personal trainer on proper nutrition, weight training, and cardiorespiratory fitness, you may be able to lower your blood pressure and cholesterol, reduce stress, strengthen your bones, improve heart health, reduce body fat, and increase muscle tone.

The cost for personal training sessions is $90 for four sessions or $200 for ten sessions or if you prefer to work with a buddy, the cost is $70 for four sessions and $150 for ten sessions. Each session is about one hour.

We also offer RMR (Resting Metabolic Rate) and VO2 testing by qualified / certified personal trainers at $15 per test.

Contact us for more information, (708) 709-3779 or (708) 709-3929, or stop by the Fitness Center desk.

Staff

Pam Kraay
Coordinator
Devon Lindsay
Personal Trainer/Aerobic Instructor
John Grobner
Personal Trainer
Emerson Cool
Personal Trainer
GiGi Hightower
Personal Trainer
Kieth Curtis
Personal Trainer
Tina Hughes
Personal Trainer
Bill Johnson
Personal Trainer
Robert Kelly
Personal Trainer
Jill Ruschak
Aerobic Instructor
Marty Mears
Fitness Assistant
 

Lectures

The Fitness Center offers a series of free lectures. Lecture information is posted here as it becomes available. Those who are enrolled in PE 102, 103, or 104 must attend lectures as listed below to earn an "a":

  • PE 102 - 1 lecture
  • PE 103 - 2 lectures
  • PE 104 - 3 lectures

Classes

Only four credits of physical education may be counted for an A.A. or A.S. degree, except for students transferring as physical education majors.

Download a pre-major planning guide (25KB PDF) designed to help students select courses which are likely to apply to a major in Physical Education. For more information, contact Pam Kraay or an advisor.

Visit WebAdvisor for specific dates and times for scheduled courses.

PE 101 : PHYSICAL FITNESS I
Prerequisite: None; 2 lab hrs per week: 1 hr credit
This course is designed to assist individuals in establishing a foundation for personal fitness. Students are administered basic fitness assessment and engage in a structured exercise program utilizing flexibility, strength, and cardiovascular efficiency. May be repeated three more times for credit.

PE 102: PHYSICAL FITNESS II
Prerequisite: PE 101; 2 lab hrs per week: l hr credit
A continuation of PE 101, this course is designed to assist students in achieving an intermediate level of fitness. Students are administered fitness assessments to determine progress in the areas of flexibility, strength and cardiovascular efficiency.

PE 103: PHYSICAL FITNESS III
Prerequisite: PE 102; 2 lab hrs per week: 1 hr credit
A continuation of PE 102, this course is designed to assist students in achieving a high level of fitness. Special emphasis is placed on maintaining target heart rate levels in order to determine further personal cardiovascular efficiency. Students are administered fitness assessments to determine personal progress.

PE 104: PHYSICAL FITNESS IV
Prerequisite: PE 103; 2 lab hrs per week: 1 hr credit
A continuation of PE 103, this course is designed to assist students in maintaining a high level of fitness. Students achieve a basic understanding of the impact of increased duration, frequency, and intensity levels in regard to enhancing physiological performance.

PE 105: AEROBICS I
Prerequisite: None; 2 lab hrs per week: 1 hr credit (may be repeated 3 times)
This course assists individuals to improve strengthening, toning, and cardiovascular system through walking, pilates or yoga.

PE 106: AEROBICS II
Prerequisite: None; 2 lab hrs per week: 1 hr credit (may be repeated 3 times)
This course assists individuals to improve cardiovascular conditioning through step aerobics, kickboxing or low-impact aerobics. Strengthening and toning exercises are also introduced.

PE 107: AEROBICS III
Prerequisite: None;2 lab hrs per week: 1 hr credit (may be repeated 3 times)
This course assists individuals to improve their cardiovascular conditioning through aqua aerobics. Strengthening and toning exercises are also introduced in the swimming pool environment.

PE 108: AEROBICS IV
Prerequisite: None; 2 lab hrs per week: 1 hr credit (may be repeated 3 times)
This course assists individuals desiring a higher level of intensity. This is accomplished through “Funk Aerobics”, boot camp style aerobics, or indoor cycling.

PE 151: BASKETBALL
Prerequisite: None; 2 lab hrs per week: 1 hr credit
This course teaches the basic rules of basketball, playing court dimensions, and equipment needed. Fundamentals of passing, dribbling, shooting, rebounding, individual offense, and defense are emphasized.

PE 162: VOLLEYBALL
Prerequisite: None; 2 lab hrs per week: 1 hr credit
This course teaches students the basic skills and rules associated with the game of volleyball. Skills covering overhead passing, forearm passing, serving, spiking, and blocking are explored. Practice games are conducted to emphasize each skill.

PE 163: GOLF
Prerequisite: None; 2 lab hrs per week: 1 hr credit
Examine rules and various skills associated with the game of golf. Techniques and skills such as proper grip, stance, swing, pitch, chip, sand shots, putting, and a variety of golf exercises are explored.

PE 164:TENNIS
Prerequisite: None; 2 lab hrs per week: 1 hr credit
This course teaches students basic rules of play and scoring procedures in tennis. Students are taught appropriate grip and techniques for a variety of tennis strokes.

PE 165: SOFTBALL
Prerequisite: None; 2 lab hrs per week: 1 hr credit
This course teaches students the basic rules of play and the basic skills associated with softball. Hitting, catching, fielding, throwing, and running bases are explored.

Physical Education: Exercise Science Classes

PES 200: OFFICIATING SPORTS
Prerequisite: None; 3 lectures per week: 3 hrs credit
Instruction is provided in the fundamental techniques, rules, procedures, and professional attitude required of officials in flag football, softball, volleyball, and basketball.

PES 201: INTRODUCTION TO PHYSICAL EDUCATION
Prerequisite: None; 2 lecture hrs per week: 2 hrs credit
This course provides introductory materials for pre-physical education majors. Emphasis is on pre-professional exposure to a variety of physical education related careers. The history of physical education, athletics, and related leisure activities are explored.

PES 202: CULTURAL DANCE I
Prerequisite: None; 2 lectures per week: 2 hrs credit
This course introduces students to specific dance techniques, rhythmic patterns, instrumentation, and appropriate musical forms associated with African, Afro Brazilian, Latin and/or Caribbean dance styles. This is accomplished through lecture and activity.

PES 215: GROUP FITNESS INSTRUCTOR TRAINING
Prerequisite: Consent of program coordinator; 2 lectures, 2 lab hrs per week: 3 hrs credit
This course provides the methods, techniques, and skills that enable students to provide safe aerobic activities as instructors.

PES 220: FITNESS ASSESSMENT/EXERCISE PROGRAM DESIGN I
Prerequisite: Consent of program coordinator; 2 lectures, 2 lab hrs per week: 3 hrs credit
This course introduces students to the skills, organization, and methods of fitness testing. Students also learn exercise program design.

PES 225: WEIGHT TRAINING:THEORY & APPLICATION
Prerequisite: Consent of program coordinator; 2 lectures per hr: 2 hrs credit
This course emphasizes the instructional techniques and skill development in progressive resistance strength training. Anatomical, physiological and biomechanical principles are studied and applied to design effective programs for individuals and groups.

PES 230: NUTRITION FOR SPORTS AND EXERCISE
Prerequisite: Consent of program coordinator; 3 lectures per week: 3 hrs credit
This course provides an overview of the basic principles of nutrition and weight management with particular application to exercise and sport.

PES 235: ATHLETIC TRAINING TECHNIQUES
Prerequisite: Consent of program coordinator; 3 lectures per week: 3 hrs credit
This course is a study of the basic concepts and techniques in prevention, recognition and management of common sport and exercise injuries, including methods in conditioning for injury prevention, evaluation, taping safety, and emergency procedures.

PES 250: KINESIOLOGY
Prerequisite: BIOL 108 or BIOL 221 and 222, and consent of program coordinator; 3 lecture hrs per week: 3 hrs credit
This course introduces the concepts of identifying and analyzing the neuromuscular and skeletal systems from a mechanical perspective.

PES 255: SPECIAL POPULATIONS
Prerequisite: BIOL 108 or BIOL 221 and 222, PE 220, and consent of program coordinator
lectures per week: 3 hrs credit
This course emphasizes safe and effective fitness programming by addressing physiological difference, and techniques and tools for motivating special populations.

PES 260: FITNESS/EXERCISE FACILITY MANAGEMENT
Prerequisite: Consent of program coordinator; 3 lectures per week: 3 hrs credit
This course introduces students to fitness/exercise/recreation facilities and their operational procedures. The management process regarding facility design, personnel management, marketing, budgeting, and insurance issues are discussed.

PES 265: PHYSIOLOGY OF EXERCISE
Prerequisite: Consent of program coordinator; 3 lectures per week: 3 hrs credit
This course is designed to teach the basic physiological principles of exercise.

PES 298: INTERNSHIP SEMINAR
Prerequisite: Concurrent enrollment in PE 299 and consent of program coordinator; 1 lecture per week: 1 hr credit
This seminar is designed to provide direction on building a successful personal training business.

PES 299: INTERNSHIP FOR PERSONAL TRAINERS
Prerequisite: Concurrent enrollment in PE 298 and consent of program coordinator; 15 lab hrs per week: 3 hrs credit
This course is designed to provide real-world experience. Students are supervised in Fitness Center arranged by the program coordinator.

Fitness Testimonials

Diet

"I follow the Weight Watchers point system and drink 6 to 8 glasses of water daily."

"Follow the Food Guide Pyramid-eat from all your food groups."

"If the diet sounds too good to be true, it is."

"Exercise four times weekly at least. Maintain a healthy diet. Increase exercise difficulty as the body adjusts."

Fitness

"Increased energy. Improved outlook and attitude...I realized maintenance of fitness and healthy weight were important to longevity, despite good genes."

"Exercise is a great stress breaker. It helps you get through busy times at work and personal crisis. It increases stamina."

"Find what you like to do, vary your routine. Stick with it. Don't beat yourself up. If you get off track, don't quit. Shake it off and get back on track."

"Don't get discouraged. Do it for yourself. Ask yourself if you are ready to make the commitment. Don't consider it a diet and exercise, but a lifestyle change."

"I get my advice of what to do when exercising from the PSC Fitness Center staff."

"My schedule involves working out four times a week, walking the treadmill one to one and a half miles, riding the stationary bike thirty minutes and resistance training (weights) twice weekly."

Wellness

"I've always been healthy, but I feel the benefits of exercise and proper diet will help me stay healthy."

"Feeling good about the way I look and being able to buy clothing I want instead of what looks good."

"I have a lot more energy than when I first started. I am more mentally alert. I have lost 22 pounds."

"The best thing I have achieved is learning to enjoy an exercise regiment!"

"Consistency, the PSC Fitness Center staff's encouragement and prayer.

Cost

All who wish to join the Fitness Center must enroll in PE 101, 102, 103, or 104. See tuition and fees for current costs there is also a $20 lab fee. A basic fitness evaluation also must be completed.

Seniors, 65 and older, pay only a $20 lab fee per semester. A basic fitness evaluation must be completed.

Faculty, staff, and administrators can join the Fitness Center for free, but must complete a basic fitness evaluation.

Testing sessions will last one hour. Schedule individual appointments by calling the Fitness Center at (708) 709-3779.

Personal trainers are available for an additional fee.

General Overview

The Prairie State College Fitness Center, located in the Tech Wing on the west side of the Main Building, is open to students, staff, and the community. For just a fraction of the price of many other health clubs, PSC’s fitness center offers free weights, treadmills, elliptical trainers, standing weight machines, stair climbers, stationary bikes, and more! Individual fitness levels are assessed by our well trained, friendly staff, and a personalized program is designed to help you achieve fitness-related goals.

Spring and Fall Semester Hours

Monday through Thursday: 5:30 a.m. to 8 p.m.
Friday: 5:30 a.m. to 5 p.m.
Saturday: 8 a.m. to 12 noon

Summer Semester Hours

Monday through Thursday: 5:30 a.m. to 8 p.m.
Holiday hours will be limited and posted in the fitness center.

    male student doing sit ups