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: 07/01/2007; 11/13/12

1. Description -
Strengthen thigh, abdominal and gluteus muscles in an intensive, fun and highly energized workout.
Prerequisite: None
Co-requisite: None
Advisory: This course is included in the Cross Training family of activity courses.

2. Course Objectives -
The student will be able to:
  1. Increase the strength of abdominal core muscles
  2. demonstrate effective stretching for muscle fitness, relaxation and enjoyment
  3. develop improved balance
  4. demonstrate increased muscle endurance
  5. design a variety of exercise routines for increasing strength of thighs, abs and gluteus
  6. identify and describe the benefits and value of core work-outs
3. Special Facilities and/or Equipment -
Hand weights, resistance bands, Bosu Balls, foam rollers, jump ropes, and a personal fitness mat

4. Course Content (Body of knowledge) -
  1. Strengthen abdominal core muscles
    1. abdominals and gluteus
    2. lower back and hips
    3. engaging pelvic floor
    4. abs- max curl up with good form in 60-second time frame
    5. chest- max push-ups
  2. Effective stretching
    1. application to individual characteristics and purpose
    2. stretch reflex, reciprocal inhibition reflex and precautions
    3. theories of stretching techniques and related kinesiology
    4. use of resistance bands, therapeutic techniques and other related tools to both improve muscle movement and overall movement flexibility
  3. Improved balance
    1. use of resistance bands, foam rollers and blocks to improve posture
    2. centering
    3. coordinating strength and flexibility of core
  4. Increase muscle endurance
    1. use of intensity and time to test endurance
    2. conscious relaxation and muscle tension control
    3. use of bosu balls and foam rollers to uniformly develop muscles
  5. Variety of exercise routines
    1. core exercise sequencing designed to music to extend intensity and duration
    2. mat and standing exercises commingled to iimprove muscle strength and tone
    3. active and static exercises performed with function and control
  6. Indentify and describe benefits and value of core work-outs
    1. demonstrate and practice principles of perceived exertion
    2. test for strength of core muscle groups
    3. describe muscle groups as mat work is practiced

5. Repeatability - Moved to header area.
6. Methods of Evaluation -
  1. Evaluation will be based on an individual practice - daily effort and improvement
  2. Class demonstration of core strength routine
7. Representative Text(s) -
Hopson, Janet L., Donatelle, Rebecca J., Littrell, Tanya R. " Get Fit, Stay Well!". 2nd edition. Glenview, IL: Pearson Education, 2009.

8. Disciplines -
Physical Education
9. Method of Instruction -
Laboratory, Demonstration, Skill demonstrations
10. Lab Content -
The student will demonstrate:
  1. Exercises that strengthen core muscles.
  2. Effective stretching for muscle fitness, relaxation and enjoyment
  3. Design a variety of exercise routines for increasing strength of thighs, abs and gluteus
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 -
Optional writing exercises based on recommended text.
13. Need/Justification -
This course meets the Foothill GE Requirements for Area VII, Lifelong Learning.

Course status: Active
Last updated: 2014-03-20 14:41:38

Foothill CollegeApproved Course Outlines