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Effective: Summer 2013
PHED 20ABEGINNING MAT PILATES1 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 principles and goals for beginning level Pilates exercises.
  • Demonstrate proper technique and increasing expertise in Pilates exercises.
Description -
Beginning Pilates stresses the fundamentals and principles of the Pilates method. Traditional Mat Pilates exercises and principles are combined to achieve body control, core strength and joint mobility.

Course Objectives -
The student will be able to:
  1. identify the exercises and principles of beginning mat Pilates
  2. engage in exercises appropriate for individual abilities
  3. demonstrate and/or explain benefit of combining Pilates principles with the mat exercises
  4. demonstrate knowledge of the anatomy and terminology used in performing the beginning mat Pilates exercises.
  5. maintain or demonstrate increased core strength, joint mobility and body control
Special Facilities and/or Equipment -
Fitness Mat and appropriate workout clothing.
Towel is optional.

Course Content (Body of knowledge) -
  1. Principle of matwork
    1. Concentration through connecting mind and body with breathing and relaxation techniques
    2. Controlled and precise movement
    3. Strengthen core muscles
    4. Increase precision by focusing on correct movement patterns and complimentary breathing techniques
  2. Appropriate exercises for individual abilities
    1. Use of visual and verbal cues to demonstrate exercises
    2. Techniques for correct body alignment and releasing muscle tension
  3. Mat Pilates exercise
    1. Exercises that progress from simple to complex
    2. Use of whole body for improved stability, strength and flexibility
    3. Muscle developed uniformly
  4. Kinesthetic awareness
    1. Use of visual framework to reinforce movements
    2. Abdominal and lower back strengthening
    3. Body awareness
  5. Muscle strength and tone
    1. Abdomen and buttocks
    2. Lower back and hips
  6. Flexibility and balance
    1. Fluid, unrestricted movement

Methods of Evaluation -
  1. Instructor and student pre-test and post-test of exercise performance and knowledge of beginning terminology and principles
  2. Assess students ability to demonstrate or explain principles of Mat Pilates as related to Mat Exercises

Representative Text(s) -
Hopson, Janet L., Donatelle, Rebecca J., Littrell, Tanya R. Get Fit, Stay Well!. 2nd edition. Glenview, IL: Pearson Education, 2009.

Disciplines -
Physical Education
Dance
 
Method of Instruction -
Lecture presentations and classroom discussion using the language of Pilates.
 
Lab Content -
Lab content may contain but is not limited to:
  1. Roll up
  2. Single leg circles
  3. Rolling like a ball
  4. Single leg stretch
  5. Double leg stretch
  6. The hundred
  7. Spine stretch forward
  8. Spine twist
  9. Obliques
 
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional writing exercise based on recommended reading