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| 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. Once the foundational beginning exercises are in place, the intermediate level focuses on neutral pelvic placement and increasingly challenging series of exercises considered intermediate.
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| Prerequisite: PHED 20A.
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| Co-requisite: None
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| Advisory: This course is included in the Flexibility & Stability Family of activity courses.
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| 2. Course Objectives - |
| The student will be able to
- Demonstrate intermediate level muscular endurance, core stabilization and coordination.
- Select appropriate intermediate level exercises to achieve individual fitness goals
- Safely and correctly use props/equipment to enhance benefits of intermediate mat Pilates exercises
- Discuss and/or distinguish the relationship between beginner and intermediate mat Pilates exercises.
- Demonstrate correct technique and fluid transition for a variety of intermediate mat Pilates exercises
- Identify the anatomy and terminology used in intermediate mat Pilates.
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| 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.
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| 4. Course Content (Body of knowledge) - |
| - Intermediate Level
- Complete the three warm-up and five supine exercises without fatigue
- Maintain neutral pelvis during specific mat exercises
- Ability to coordinate appropriate breath patterns to each exercise effectively and fluidly
- Controlled movements performed fluidly in a non-interrupted sequence of exercises
- Increase stabilization by performing mat exercises on stability equipment and further developing the skill of concentration
- Appropriate exercises for fitness levels
- Student can interpret visual and verbal cues to appropriately choose the way to perform the exercise for their own fitness level
- Student accepts responsibility for self-pacing based on fitness level and mat Pilates experience
- Use of props and/or equipment
- Practice basic mat class with added challenge of resistance or stability equipment
- Adding props will further develop muscle strength, flexibility, coordination and stability
- Fluid movement
- 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
- Principles of exercise
- Muscle strength
- Muscle endurance
- Flexibility
- Stability of core
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| 5. Repeatability - Moved to header area. |
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| 6. Methods of Evaluation - |
| - Instructor and student evaluation of technique
- Improvement through participation
- Pre- and Post- tests
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| 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.
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| 8. Disciplines - |
| Physical Education or Dance
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| 9. Method of Instruction - |
| - Lecture
- Presentations
- Classroom discussion using the language of Pilates
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| 10. Lab Content - |
| Lab content may contain but is not limited to:
- Double leg stretch
- Scissors
- Roll over
- Breast stroke
- Open leg rocker
- Side leg lift series
- Seal
- Teaser
- Swimming
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| 11. Honors Description - No longer used. Integrated into main description section. |
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| 12. Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
| - Optional writing exercises based on recommended reading.
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| 13. Need/Justification - |
| This course satisfies the Foothill GE Requirements for Area VII, Lifelong Learning.
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