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

Prerequisites: Prerequisite: PHED 22.
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 principles and goals for Pilates and flexibility exercises.
  • Demonstrate proper techniques and increasing expertise in Pilates and flexibility exercises
Description -
An intermediate level stretching program emphasizing seated and standing flexibility exercises for the hips, hamstrings, quadriceps, wrists, ankels, shoulders, obliques, and lumbar, thoracic and cervical spine. Complimentary abdominal exercises and standing postures will be introduced to develop balance, tone and endurance.

Course Objectives -
The student will be able to:
  1. perform range of motion assessment and set goals to be reviewed and re-evaluated at 3-week intervals, adjusting as needed
  2. demonstrate effective intermediate stretching series for muscle fitness, core stability, performance enhancement in other activities, and relaxation
  3. develop optimum flexibility through a progressive and individualized intermediate stretching program
  4. demonstrate how to deeply stretch muscles effectively and safely to improve overall range of motion and stability
  5. apply intermediate strength and balancing exercises to improve posture and muscular efficiency to improve lung capacity and strengthen pelvic floor
  6. employ a variety of intermediate stretching exercises for the eight major muscle groups
  7. increase available range of motion in at least three of the five pre-test stretches through progressive intermediate stretching program specific to the individual
  8. identify and describe the benefits and value of stretching as a lifelong fitness activity
Special Facilities and/or Equipment -
Stretch straps, yoga blocks, resistance bands, chairs, walls, foam rollers. Students must supply a personal fitness mat and optional towel.

Course Content (Body of knowledge) -
  1. Measurement and goals
    1. Flexibility, strength and balance measurements of
      1. Shoulders - crossed arm stretch, full clock rotation, shoulder swimming
      2. Hips - seated bent knee forward stretch and bilateral twisting
      3. Legs - supine hamstring stretch
      4. Ankles -standing wide-legged hip shift
      5. Transverse - criss-cross/roll-up & roll-down
      6. Chest - bent or straight-legged plank position
    2. Goal settings. Each student determines 3 goals for specific flexibility improvements
      1. Each student determines 3 goals for specific flexibility improvements
      2. Each student determines 3 steps for achieving their goal
  2. Types and techniques of intermediate stretching
    1. Application to individual body types and related life activities
    2. Intermediate stretching precautions
    3. Intermediate theories of stretching techniques and related kinesiology
      1. Use of partners for flexibility improvement and posture training
    4. Use of resistance bands, therapeutic techniques and other related core strength exercises to both improve muscle movement and overall muscle fitness
  3. Effects of aging process on muscle tendon functions and joints
  4. Effects of individual intermediate stretching routines
    1. Functional range of motion
    2. Conscious relaxation and muscle tension control
    3. Breathing patterns
    4. Postural capability
    5. Linking intermediate stretching series together for specific development of flexibility and deep relaxation
  5. Range of motion measurement
Methods of Evaluation -
  1. Evaluation will be based on an individual basis - participation and improvement
  2. Final written exam or verbal knowledge of
    1. types of intermediate stretching
    2. theories of intermediate stretching and related kinesiology
    3. beneficial effects
    4. precautions and injury prevention
    5. effects of aging process
    6. proficiency in designing individual routine for specific flexibility goals
Representative Text(s) -
Hopson, Janet, Rebecca Donatelle, and Tanya Littrell. Get Fit, Stay Well. Glenville, IL: Pearson, 2013.

Disciplines -
Physical Education, Dance
 
Method of Instruction -
  1. Instructor demonstration
  2. Mini-lectures
  3. Group discussion
 
Lab Content -
May include but is not limited to:
  1. Foam roller series to release myofascial tissue to allow for muscle lengthening
  2. Standing arm/shoulder opening series
  3. Standing hip opening and pelvic anterior and posterior tilting/circling
series
  • Standing spinal extension/flexion, twisting and side-bending series
  • Side-lying leg series, including bicycle circles, pulsing/sweeping and flexion and extension
  • Prone back-strengthening series, including flight and full/side plank
  •  
    Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
    1. Optional reading and writing assignments as recommended by instructor.