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: Certificate of Achievement,   Foothill GE
 GE Status: Lifelong Understanding

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

1. Description -
Explanation of all phases of running, improve cardiovascular fitness, increase flexibility, develop endurance, introduction to the physiologic responses of the body to running.
Prerequisite: None
Co-requisite: None
Advisory: This course is included in the Cardio Fitness family of activity courses; not open to students with credit in H P 61.

2. Course Objectives -
The student will be able to:
  1. Understand the health benefits of running.
  2. Understand the physiologic responses of the body to running.
  3. Understand the four principles of successful training.
  4. Develop and practice a training plan.
  5. Understand the idea of Periodization.
  6. Understand the risk, prevention and treatments of running and training injuries.
  7. Study the fluids, nutrients and caloric requirments for training and ideal weight.
3. Special Facilities and/or Equipment -
Approriate shoes and clothing for training.

4. Course Content (Body of knowledge) -
  1. Health benefits
    1. Improved cardiovascular endurance.
    2. Enhanced body composition.
    3. Improved muscular system.
  2. Understand the physiologic responses of the body to running.
    1. Biomechanical differences of gender, age and training
    2. Using VO2 Max
  3. The four principles of a successful training program.
    1. Start slowly and be consistent.
    2. The 10% rule.
    3. The hard/easy principle.
    4. The walk/run method
  4. The training plan
    1. Getting started
    2. Six paces of running.
    3. Types of running workouts.
    4. Tips and strategies for a successful running plan
  5. Periodization Pyramid.
    1. Phase I Base Training.
    2. Phase II Strength Training.
    3. Phase III Speed Workout.
    4. Phase IV Racing.
    5. Phase V Rest/Recovery.
  6. Prevention and treatment of injury.
    1. Overuse
    2. Core stability
    3. Stretching and massage.
    4. Physiotherapy, podiatry and orthotics
    5. Overtraining.
  7. Fluids and nutrients
    1. Water and dehyradtion
    2. Calculating daily caloric requirements.
    3. Supplements, vitamins and minerals.
    4. Exercise and weight control.
5. Repeatability - Moved to header area.
6. Methods of Evaluation -
  1. Training log.
  2. Short and long term goals for 3 recreational runs.
  3. Participation in class training sessions.

7. Representative Text(s) -
Recommended Text;
Barder, Owen Running For Fitness2006.

8. Disciplines -
Physical Education
9. Method of Instruction -
Lecture, Laboratory, Demonstration.
10. Lab Content -
May include but is not limited to:
  1. Calculating fluid loss.
  2. hard/easy
  3. walk/run
  4. training plan
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 -
The student will be asked to keep a journal of their running schedule.
13. Need/Justification -
This course meets the Foothill GE Requirements for Area VII, Lifelong Learning.

Course status: Active
Last updated: 2014-03-20 13:33:56

Foothill CollegeApproved Course Outlines