Print Version

Effective: Summer 2013

Advisory: Advisory: This course is included in the Cardio Fitness 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 create a hiking program to meet personal fitness goals.
  • Demonstrate efficient hiking technique, use of 10 essentials (gear) and leave no trace principles.
Description -
The opportunity to exercise in the great outdoors to gain and improve cardiovascular fitness, muscular strength and endurance through hiking at a fitness pace on the trail.

Course Objectives -
The student will be able to:
  1. understand and explain the principles of exercise which increase cardiovascular fitness, muscle strength and endurance.
  2. demonstrate and practice outdoor ethics called "leave no trace"
  3. list a minimum three benefits of regular cardiovascular exercise
  4. identify the different types of park systems in the San Francisco Bay Area
  5. analyze and make decisions regarding weather and trail conditions
  6. develop basic navigation skills on marked trails
  7. Recognize and site examples of potential safety/health hazards when exercising in the outdoors
  8. Learn leadership skills and increase social skills through hiking as a group
  9. Explain the basic gear for fitness hiking including the "10-essentials"
Special Facilities and/or Equipment -
Local foothills from the North Bay to the South Bay to Santa Cruz.

Course Content (Body of knowledge) -
  1. Principles of Exercise
    1. Intensity
    2. Duration
    3. Frequency
  2. Leave No Trace
    1. techniques to preserve environment: minimum impact
    2. "pack it in, pack it out"
    3. waste disposal in the outdoors
  3. Benefits of cardio fitness (including but not limited to examples below)
    1. maintain or lose weight
    2. improve blood pressure, sleep and ability to relax
    3. improved body mass (fat to muscle ratio)
    4. improve energy level
    5. feel better, look better
  4. Park Systems
    1. County
    2. City
    3. Private
    4. Reserve vs preserve
    5. State
  5. Trail and Health Hazards
    1. trailhead safety
    2. animal and plant hazards
    3. trail conditions - hiking as a group with appointed daily leaders, scouts and sweeps to maintain group safety and other user safety
    4. heat and cold emergencies
    5. physical injuries on the trail - basic first aid skills
  6. Gear and 10-Essentials
    1. proper trail shoes and socks
    2. layered clothing appropriate for the season
    3. explain when cotton is recommended and when it is strongly discouraged.
    4. small pack or back pack with 10-essentials: extra food, water, clothing, map of location, emergency contact information, personal first aid kit, duct tape, sunscreen, hat, whistle.
Methods of Evaluation -
  1. Pre-test: Initial time to get to quarter-mark, halfway-mark, three-quarter mark, and top of mountain to be recorded.
  2. Post-test: Improvement of time to get to quarter-mark, halfway-mark, three- quarter mark and top of mountain be compared to initial time.
  3. Hiking/exercise preparation, navigation skills, leadership skills, and minimum impact skills will be assessed by direct instructor observation.
Representative Text(s) -
Brown Marie Ann. 101 Great hikes of the Bay Area. 3rd edition Avalon Travel Publishing, Emmeryville ,CA: 2009
Anderson, Bob, Bill Pearl, Ed Burke, and Jeff Galloway. Getting Back in Shape. 3rd Edition. Bolinas, Ca.:Shelter Publications, 2007.
Kavanagh,James and Raymond Leung. Nature of San Francisco and the Bay Area. A Pocket Naturalist Guide. Waterford Press Inc., 2006.
Rusmore, Jean, Betsy Crowder and Frances Spangle. South Bay Trails. 3rd printing. Berkeley, Ca.: Wilderness Press, 2007.
Rusmore, Jean. Bay Area Ridge Trail. 2nd printing. Berkeley, Ca.: Wilderness Press, 2003.

Disciplines -
Physical Education
Method of Instruction -
pre and post testing to see improvement of hiking skills.
lecture discussing propers hiking skills
Lab Content -
May include but is not limited to:
  1. Intensity
  2. Duration
  3. Frequency
  4. trailhead safety
  5. animal and plant hazards
  6. trail conditions
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Take home worksheets, and tests.