| | |
| 1. Description - |
| This course is designed to 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:
- Increase the strength of abdominal core muscles
- demonstrate effective stretching for muscle fitness, relaxation and enjoyment
- develop improved balance
- demonstrate increased muscle endurance
- design a variety of exercise routines for increasing strength of thighs, abs and gluteus
- 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) - |
| - Strengthen abdominal core muscles
- abdominals and gluteus
- lower back and hips
- engaging pelvic floor
- abs- max curl up with good form in 60-second time frame
- chest- max push-ups
- Effective stretching
- application to individual characteristics and purpose
- stretch reflex, reciprocal inhibition reflex and precautions
- theories of stretching techniques and related kinesiology
- use of resistance bands, therapeutic techniques and other related tools to both improve muscle movement and overall movement flexibility
- Improved balance
- use of resistance bands, foam rollers and blocks to improve posture
- centering
- coordinating strength and flexibility of core
- Increase muscle endurance
- use of intensity and time to test endurance
- conscious relaxation and muscle tension control
- use of bosu balls and foam rollers to uniformly develop muscles
- Variety of exercise routines
- core exercise sequencing designed to music to extend intensity and duration
- mat and standing exercises commingled to iimprove muscle strength and tone
- active and static exercises performed with function and control
- Indentify and describe benefits and value of core work-outs
- demonstrate and practice principles of perceived exertion
- test for strength of core muscle groups
- describe muscle groups as mat work is practiced
|
| 5. Repeatability - Moved to header area. |
| |
| 6. Methods of Evaluation - |
| - Evaluation will be based on an individual practice - daily effort and improvement
- 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:
- Exercises that strengthen core muscles.
- Effective stretching for muscle fitness, relaxation and enjoyment
- 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.
|
