Mohawk College - Nick Petrella's Classes

Mohawk College - Nick Petrella's Classes For Mohawk College - 3rd Semester - Health, Wellness and Fitness Students enrolled in Strength and/or Aerobic Prescription This is the official page for the Aerobic and Strength Prescription at Mohawk College.

This page can be used for course discussion and postings in addition to our elearn platform.


Ex Phys - Week 13

Lecture - Respiratory System

Lab - CV vs Muscular Endurance - Requirements Met so you must do all of the following to earn the grades for the week. Be on time, dressed in appropriate HWF lab uniform and bring your lab sheets.

If you have any questions please let me know!


Exercise Physiology - Week 12

Lecture - Online - 30 Question Review Quiz for the Endocrine System and Nervous System. The quiz is open between 3pm and 5pm and it is not worth anything toward your final grade.

Lab - Anaerobic Power and Capacity and Muscular Power Testing. Please bring your lab sheets, your heart rate monitors, be on time and dressed in your proper uniform.

If you have any questions, please let me know!


Energy Systems - Week 12

Lecture - Speed and Power Training

Lab - Speed and Power Intervals. You must bring two copies of a speed and power workout designed for yourself, heart rate monitors, lab uniform and your lab sheets to answer the questions on. If you have any questions, please let me know!


Exercise Physiology - Week 11

Lecture - Cardiovascular System

Lab - Blood Lactate Accumulation. Labs will be broken into one hour time slots meaning you only have one hour of lab this week. If your last name begins with the letter A through to the letter L you will attend the first hour of your scheduled lab time. If your last name begins with the letter M through to the letter Z, you will attend the 2nd hour of your scheduled lab time.

Labs are requirements met which means you need to fulfill all of the following to to earn the marks for lab this week.

Be on time
Bring your lab sheets
Be dressed in proper uniform
Bring something to write with

If you have any questions, please let me know!


Energy Systems - Week 11

Lab - Create either a Fartlek Workout, Interval Training Workout or Tempo Training Workout for the Economy Training Zone. You must bring two copies of the workout and hand it in at the beginning of lab. You also need a HR monitor, your calculations completed and your lab sheets

Lecture - Economy Training Zone


Exercise Physiology - Week 10

Lecture - CV System

Lab - Group projects. All members must be present in order to work on your projects. You must be dressed in your uniform if you are working on your group projects during lab.

If you have any questions, please let me know!


Energy Systems Prescription - Week 10

Lab - Fartlek Training in the Stamina Zone. In order to earn your grades this week you must arrive to lab with the following completed.

Target Heart Rates of 50, 65, 75 and 85% MHR calculated
The Fartlek training workout you design for your partner from last week

You must also be dressed in your proper uniform (no hats), on time with your lab sheets, heart rate monitor on and working and a calculator.

In lecture we will be discussing the Stamina Training zone.


Energy Systems - Week 9

Lecture - Stamina and Economy Training

Lab - Endurance Zone Training

In order to meet lab requirements you need to do the following.

Be on time
Bring your lab sheets
Bring your calculator
Bring a working Heart Rate Monitor
Be dressed appropriately with shoes to exercise in and no hats
If you have any questions please let me know!


Exercise Physiology - Week 9

Lecture - Musculoskeletal System

Lab - Wingate Test and time for your group projects. All group members have to be present for you to work on your project. You must be on time, bring a calculator, be dressed in proper uniform with your lab sheets and your heart rate monitor. All of your group members must complete a Wingate Test (unless you have discussed with Anthony other arrangements) prior to starting to work on your group projects. The lab sheets are the same as the previous lab.

If you have any questions please let me know.


Exercise Physiology - Week 7

Lecture - Midterm: To be done online during your lecture time. You have 60 minutes to complete the midterm between 3:00pm and 4:30pm. The 60 minutes begins anytime you begin the Midterm however at 4:30pm, the Midterm will close and your score will be submitted no matter what question you are on.

Lab - Wingate Tests and Assignment Outline. Please bring your lab sheets, your heart rate monitor, a calculator and proper lab uniform. You must also be on time and please also remember that you must fulfill all of the requirements in order to earn your lab marks.

If you have any questions, please let me know!


Energy Systems - Week 7

Lecture - Midterm Online

Lab - NO LAB - Time is to be used for Training Log Assignment


Exercise Physiology - Week 6

Lecture - Continuation of last week

Lab - Direct VO2max and Indirect VO2max. For Lab you require your heart rate monitor, calculator, lab sheets, proper uniform and no hats. You also must be on time!

Remember that labs are requirements met and you have to fulfill all requirements to earn the grades.

There is also a quiz that opens on Wednesday at 4pm and closes Sunday at 11:59pm. The quiz is worth 5% of your final grade and is designed to help prepare you for the midterm.

Enjoy your long weekend and let me know if you have any questions!


Energy Systems - Week 6

Hi Everyone,

Happy Thanksgiving! This week we are examining and discussing the endurance training target heart rate zone. Here is the layout below.

Lecture - Endurance Training Zone

Lab - Circuit Training

For labs you will need your lab sheets, calculator, heart rate monitor, proper uniform and to be on time. Please do not wear hats. Remember that labs are requirements met and therefore you need to fulfill all of the requirements to earn the grades!

Let me know if you have any questions!


Energy Systems - Week 5

Small Games Labs This Week!

Please be prepared to go outside, be on time, bring your lab sheets and your heart rate monitors and your smiles! We will meet in C143!

Labs are requirements met which means that you have to meet all of the requirements to earn a grade.

See you in lecture on Tuesday!!


Exercise Physiology - Week 5

Lecture - Bioenergetics Part Two

Lab - Astrand and Rhyming Nomogram Test, The objective is to predict/estimate VO2max using a sub maximal cycle test and a nomogram. The goal of the test is to find a steady state heart rate and use the steady state heart rate to estimate aerobic capacity.

For labs this week. please bring the following and remember that ALL labs are requirements met meaning that you have to fulfill all of the requirements!

Be on time
Bring your lab sheets
Bring your Heart Rate Monitors
Bring your stethoscope and blood pressure cuff
Be dressed in proper uniform

If you have any questions, please let me know!


Exercise Physiology - Week 4

Lecture - Skeletal Muscle Fiber Type and Function

Lab - Assessing the effect of body positioning and exercise on blood pressure and heart rate. Please be sure you are on time, dressed in your lab uniform, have your lab sheets and your heart rate monitor and blood pressure cuff and stethoscope.

As always if you have any questions please let me know!


Energy Systems - Week 4


Mark will be outside the spin room with you and going through proper bike setup and proper riding technique for seated climb, standing climb, seated sprint, standing sprint and "ride easy"
You must be dressed in all black with your lab sheets and YOU MUST BE ON TIME with your Heart Rate Monitor
Spin Class begins when you enter the spin room and you have to know bike setup and riding technique prior to coming into the spin room
Bring water and a towel with you please

Please let me know if you have any questions!


Exercise Physiology - Week 3

Lecture - Continue on with control systems and introduce VO2max.

Lab - Disruptions to homeostasis. What happens to Heart Rate and RPE during and following exercise of various intensities and rest periods. Introduction to bootcamps and circuit training.

For lab you must

be dressed in uniform
bring your heart rate monitor
be on time
bring your lab sheets
As always, if you have questions, please let me know!


Energy Systems Prescription - Week 3

Happy Sunday Everyone!

I hope you all have enjoyed your weekend thus far! I have not had a chance to mark your submissions from week 1. I will post on the newsfeed when I have completed marking them so you can check your grade.

This week in Energy Systems we will be going on a little bit of a field trip! Please read the information below very carefully and let me know if you have any questions.

For lab we will be doing a stair workout at the Chedoke Stairs located in the parking lot of the Chedoke Civic Golf Course off of Aberdeen at the bottom of the mountain. You have two options, you can either carpool or you can run from campus to the stairs. Please know where you are going if your are driving. If you are not on time, you are late. No excuses about not knowing where you are going will be accepted.

WE WILL ALL MEET in C143, 10 minutes prior to lab and we will all be leaving at the start of your lab time.

If you are carpooling or If you are choosing to run we will be leaving C143 exactly at the start of lab. This means that if your lab is at 8am, we will be leaving C143 at 8:00am. Please arrive 10 minutes early to quickly check in before we leave. If you are going to run, you have to be prepared to run approximately 3km to the stairs and 3km back. We will not be walking. The route takes approximately 15 - 20 minutes to run there. If you are running, please plan ahead. You will not be able to carry your backpack and water and a change of clothes etc. Please plan ahead and have someone who is carpooling bring your supplies so you do not have to carry them on the run. If you cannot run for 15-20 minutes continuously then you might want to consider leaving a bit earlier or carpooling with fellow classmates.

This week in lab...

You must have your binder with your notes from last week's lab, your heart rate monitor, this week's lab sheets, water, dressed in black uniform shirt, and shorts/pants.

If you are bringing a hoodie or jacket, it must be black as well. Please be prepared for cooler weather just in case!

Please remember that you are representing the college and our Health, Wellness and Fitness program as senior students and the expectation is that you will act professionally

You need to have your sheets/calculations from last week completed. On this week's lab sheets you will see 3 clusters. Based on your VO2max, you will be placed into a cluster. Please review your workout based on your cluster.

Cluster 1 - VO2max of 50ml/kg/min or higher

Cluster 2 - VO2max of 40-50ml/kg/min

Cluster 3 - VO2max lower than 40ml/kg/min

If you wish to attempt the more challenging workout, please feel free however please be aware that the workouts are challenging, your heart rate will reach peak regardless of what cluster you are working in.

Words for the wise

Do not forget water
Eat lightly or snack prior to lab
Wear footwear that is appropriate for high impact
Listen to your body

If you have any questions please let me know!


Energy Systems Prescription - Week 2

Lecture - Course Intro and Expectations

Lab - Evaluating your VO2max. Please print the sheets for Week 2, bring your Heart Rate Monitor, blood pressure measurement equipment and be dressed in proper lab uniform. If you do not have a heart rate monitor, one is mandatory for the course. Before purchasing one, please attend lecture to get information about which one is best.

You must arrive to lab with the VO2max test you are going to complete written on your lab sheets. It must be appropriate for your ability and it must be a test that will elicit a maximal heart rate.

As always, if you have questions please let me know!


Exercise Physiology - Week 2.

Lecture - Homeostasis and Control Systems. What is Exercise Physiology and how can I apply it?

Lab - Warm-Ups and Cool-Downs. You will experience a dynamic warm-up/cool-down and a static warm-up/cool-down. The objective is to understand the purpose of them, the benefits of them, why you and your clients need to warm-up and cool-down and how it impacts performance and recovery.

For labs you need to bring the following:

- be on time

- bring your lab sheets (listed in the content section under week 2 labs)

- proper uniform clothing as discussed in lecture

- Heart Rate monitor (if you do not have your own HR monitor this week, you will not be penalized. It is mandatory in week 3)

Remember that labs are requirements met which means that in order to get the marks for lab, you need to meet all of the requirements. If you do not, you do not get the marks.

REMINDER: you have a quiz to complete before 11:59pm today!


Energy Systems - Week 2

Lecture - Energy Systems Review and What is VO2max

Lab - Running Technique and Measurements of VO2max.

For both labs please bring the following

Proper Uniform and be on time
Calculator and Pen/Pencil
Lab Sheets
HR Monitor
Let me know if you have any questions.


Energy Systems - Week 6

Lecture - Midterm Prep. I will answer any questions and I will also be going through the major topics/requirements for the midterm exam

Lab - 5 Minute Run and Review of Calculations from the first 5 weeks

For lab marks please be dressed in our black uniform, no hats. Please bring your sheets from all previous labs, calculator, BP measurement equipment, HR monitor and be on time!


Personal Training - Week 6 and 7

Week 6 Lecture - Resume and Cover Letter Skills

Week 6 Lab - Networking Interview Preparation

Week 7 Lecture - Interview Prep

Week 7 Lab - Resume and Cover Letter Skills


Exercise Technique - Week 6 and 7

Extra Help - Monday at 11am.

Mondays Lab at 12pm - Lunge Patterns

There is NO LECTURE OR FRIDAY LAB THIS WEEK. Next Week there are no lectures or labs scheduled. In place of class hours you will be signing up for a practical exam time slot. Your practical exam evaluation takes the place of your classroom hours. You only have to show up to the time slot you have signed up for.

You will be able to sign up for your practical exam as of 8am tomorrow. At 8am tomorrow (Monday), a "link" will appear on the news feed of your Exercise Technique Elearn Page. Click this link (or copy and paste it into your browser) and it will take you to a document for you to sign up for your practical exam. You only need to put your name in one space on the document. You choose a time that works for you. You must be 15 minutes early to your practical exam and you must be prepared to be present 15 minutes after your scheduled time (in case we are running behind schedule). Once you put your name in a space on the document, it will automatically save itself. Please take a screen shot to have proof that you haver signed up in that spot. It is first come, first serve. If you erase someone's name from the document and put your name over top you will be penalized. If you cannot find a time that works for you, please just email me and we will find a time that works for you. Do not stress if you cannot find a spot, we will figure it out so please do not erase other peoples names. That is also why you have a screenshot of your time slot.

If you have any questions, please let me know. You can also come to extra help tomorrow if you have more questions!


Energy Systems - Week 5

Lecture - Walking/Running Field Tests

Lab - 12 Minute Run and Andersen Maximal Cycle Test

In Lab you must have your HR monitor, BP measurement equipment, Lab Sheets, On time and Dressed in the proper clothing! Let me know if you have any questions!


Exercise Technique - Week 5

Lab - Lunge Patterns

Lab Marks

Lab Sheets
Dressed in proper uniform
On Time
Participating in the lab
Lecture - Lunge Patterns

Quiz due Sunday at 11:59pm.


Personal Training - Week 5

Happy Superbowl Sunday! I hope you are all enjoying the snow and are prepared to shovel. : )

I have begun to rework the plan for the remainder of the semester based on what you "dropboxed" in regards to what you were hoping to take from this course and there were a lot of common themes! With that being said, I will post the updated learning plan as soon as it is done.

This week for labs you have to watch the following video on YouTube. It is titled, The Science of Body Language. It is a 90 minute video that talks about why body language is so important. You can find the video here . After you watch the video you will have to do a short reflection in a dropbox about your own body language and what you took from the video. The dropbox will be your lab marks for the week. The dropbox will open tomorrow. Please refer to the dropbox description in order to make sure you follow the guidelines!!

In lecture this week we will be going through professional attire dos and donts. Many of you mentioned that you would like to learn more about appropriate professional attire vs business casual vs business formal and how to dress for all situations. We will also be discussing the body language video you are watching in place of labs this week.

Have a great time tonight and if you are travelling anywhere, be safe! Please let me know if you have any questions!


Fennell Campus
Hamilton, ON


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