Foothill CollegeApproved Course Outlines

Kinesiology and Athletics Division
3 hours laboratory.1 Unit

Total Quarter Learning Hours: 36 (Total of All Lecture, Lecture/Lab, and Lab hours X 12)
 Lecture Hours: Lab Hours: 3 Lecture/Lab:
 Note: If Lab hours are specified, see item 10. Lab Content below.

Repeatability -
Statement: Not Repeatable.

Status -
 Course Status: ActiveGrading: Letter Grade with P/NP option
 Degree Status: ApplicableCredit Status: Credit
 Degree or Certificate Requirement: Foothill GE
 GE Status: Lifelong Understanding

Articulation Office Information -
 Transferability: BothValidation: 11/13/12

1. Description -
An intermediate level mat Pilates class focusing on fluid transitions between stretching and strengthening intermediate exercises to improve coordination, endurance, posture, flexibility and balance for a more streamlined shape. Focuses on neutral pelvic placement and increasingly challenging series of exercises considered intermediate.
Prerequisite: PHED 20A.
Co-requisite: None
Advisory: This course is included in the Flexibility & Stability family of activity courses.

2. Course Objectives -
The student will be able to
  1. Demonstrate intermediate level muscular endurance, core stabilization and coordination.
  2. Select appropriate intermediate level exercises to achieve individual fitness goals
  3. Safely and correctly use props/equipment to enhance benefits of intermediate mat Pilates exercises
  4. Discuss and/or distinguish the relationship between beginner and intermediate mat Pilates exercises.
  5. Demonstrate correct technique and fluid transition for a variety of intermediate mat Pilates exercises
  6. Identify the anatomy and terminology used in intermediate mat Pilates.
3. Special Facilities and/or Equipment -
Pilates mat or thick fitness mat, resistance bands, large therapy balls, rollers, light hand weights, small "overball" and other available equipment.

4. Course Content (Body of knowledge) -
  1. Intermediate Level
    1. Complete the three warm-up and five supine exercises without fatigue
    2. Maintain neutral pelvis during specific mat exercises
    3. Ability to coordinate appropriate breath patterns to each exercise effectively and fluidly
    4. Controlled movements performed fluidly in a non-interrupted sequence of exercises
    5. Increase stabilization by performing mat exercises on stability equipment and further developing the skill of concentration
  2. Appropriate exercises for fitness levels
    1. Student can interpret visual and verbal cues to appropriately choose the way to perform the exercise for their own fitness level
    2. Student accepts responsibility for self-pacing based on fitness level and mat Pilates experience
  3. Use of props and/or equipment
    1. Practice basic mat class with added challenge of resistance or stability equipment
    2. Adding props will further develop muscle strength, flexibility, coordination and stability
  4. Fluid movement
    1. With mastery of basic mat, the intermediate student will practice and have exposure to focusing attention/effort on moving with relaxed effort to produce more fluid movement
  5. Principles of exercise
    1. Muscle strength
    2. Muscle endurance
    3. Flexibility
    4. Stability of core
5. Repeatability - Moved to header area.
6. Methods of Evaluation -
  1. Instructor and student evaluation of technique
  2. Improvement through participation
  3. Pre- and Post- tests
7. Representative Text(s) -
Hopson, Janet L., Rebecca J. Donatelle, and Tanya R. Littrell. Get Fit, Stay Well!. 2nd edition. Glenview, IL: Pearson Education, 2009.

8. Disciplines -
Physical Education or Dance
9. Method of Instruction -
  1. Lecture
  2. Presentations
  3. Classroom discussion using the language of Pilates
10. Lab Content -
Lab content may contain but is not limited to:
  1. Double leg stretch
  2. Scissors
  3. Roll over
  4. Breast stroke
  5. Open leg rocker
  6. Side leg lift series
  7. Seal
  8. Teaser
  9. Swimming
11. Honors Description - No longer used. Integrated into main description section.
12. Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
  1. Optional writing exercises based on recommended reading.
13. Need/Justification -
This course satisfies the Foothill GE Requirements for Area VII, Lifelong Learning.

Course status: Active
Last updated: 2014-03-20 13:16:43

Foothill CollegeApproved Course Outlines