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Effective: Summer 2013
PHED 22BEGINNING FULL-BODY FLEXIBILITY1 Unit(s)

Advisory: Advisory: This course is included in the Flexibility & Stability family of activity courses.
Grade Type: Letter Grade, the student may select Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Identify the components of fitness and goals/benefits for flexibility exercises.
  • Demonstrate proper stretching and flexibility exercise techniques and increasing expertise in flexibility exercises.
Description -
Increased flexibility enhances physical performance, helps maintain muscle fitness and assists in injury rehabilitation. Intended for individuals with a variety of fitness experience levels. Students must provide their own fitness mat.

Course Objectives -
The student will be able to:
  1. evaluate range of motion measurements in musculoskeletal joints.
  2. assess musculoskeletal tension as it relates to flexiblity
  3. employ safe and effective stretching techniques to reduce tension in skeletal muscles and joints
  4. practice stretching for fitness and enjoyment.
  5. select appropriate stretches for individual abilities.
  6. increase muscle suppleness and joint flexibility through progressive programs specific to the individuals.
  7. describe how stretching relates to the components of fitness
Special Facilities and/or Equipment -
Student must provide personal fitness mat and appropriate workout clothing.

Course Content (Body of knowledge) -
  1. Evaluate
    1. hip range of motion pre/post test
      1. seated wide angle forward bend (measure hip angle)
      2. reclined hamstring measurement
      3. prone quadricep measurement
    2. shoulder range of motion
      1. hand lock
    3. Spine
      1. seated forward bend
      2. prone- cobra stretch
      3. seated vs reclined twist
  2. Assessment
    1. muscle groups and muscle action
    2. tendon, ligaments and joint compression as related to joint range of motion
    3. factors that influence flexbility including aging process
      1. controllable
      2. uncontrollable
  3. Safe/Effective Techniques
    1. Application to individual characteristics and purpose.
    2. Stretch reflex, reciprocal inhibition reflex and precautions.
    3. Basic theories of stretching techniques and related kinesiology.
    4. Yoga, Pilates, Athletic techniques
  4. Effects of individual stretching routines
    1. Functional range of motion
    2. Conscious relaxation and muscle tension control
    3. Breathing patterns
    4. Postural capability
  5. Fitness Components
    1. Strength and Muscle Endurance
    2. Cardio
    3. Flexiblity
    4. Body Composition
Methods of Evaluation -
  1. Evaluation and regular participation for maximum improvement.
  2. Final exam covering basic concepts of
    1. Flexibilty principles and joint range of motion
    2. types of stretching exercises
    3. beneficial effects
    4. precautions and injury prevention
    5. effects of aging process
Representative Text(s) -
Hopson, Janet, Donatelle, Rebecca, Littrell, Tanya. Get Fit, Stay Well. Glenville, Illinois: Pearson, 2013.

Disciplines -
Physical Education, Dance
 
Method of Instruction -
Instructor demonstration, mini-lecture, group discussion.
 
Lab Content -
  1. Shoulder opening exercises
  2. Hip opening exercises
  3. Posterior and anterior pelvic tilting
  4. Hamstring opening exercises
  5. Hand and feet stretching and strengthening exercises
  6. Spinal flexion and extension, twisting, and bending
 
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional reading and writing assignments as recommended by instructor.