|1. Description - |
|A total body conditioning class that emphasizes intense free weight exercises set to music and incorporates core conditioning. Featured equipment includes dumbbells, body bar, resistance bands, body weight and balls. Students must provide their own fitness mat.|
|Prerequisite: PHED 46|
|Advisory: This course is included in the Strength Development family of activity courses.|
|2. Course Objectives - |
|The student will be able to |
- Demonstrate and explain safety considerations and correct lifting techniques for all major muscle groups.
- Employ proper warm-up, cool-down and plan modifications/variations as needed to meet individual needs.
- Increase strength levels and muscle endurance.
- Recognize and explain the components of health related fitness and the benefits of muscular strength, endurance and power (sports related fitness).
- Set reasonable fitness goals at the intermediate level and design a plan to achieve fitness goals.
- Understand the principles of core training and the overall benefits of core control.
|3. Special Facilities and/or Equipment - |
|Fitness mat and weight room |
|4. Course Content (Body of knowledge) - |
2 .Instructor provides explanation and resources for various types of strength training specificity, overload, adaptation, progression, plateau/reverse, maintenance
- Instructor discusses safety and demonstrates correct lifting techniques and stretching exercises including complimentary breathing pattern, modifications and variations are explained.
- muscle groups: legs, back, chest, shoulders, ab's, arms
- exercises: squat, lunge, plie, bicep curl, tricep kick back, upright row, bent over row, overhead press, Arnold Press, lateral/front raise, push-up, Pilates basic mat and Yoga poses.
- Active aerobic warm-up (1-3) and cool-down (4)
- dance aerobics
- sport style warm-up may include jogging, jump rope or circuit
- light weights or no weights with high repetitions using exercises that will be used with heavier weight later in class
- core training and static stretches for neck, shoulders, back, abs and legs
- Pre and post testing
- leg press max, bench press max and pull-up or lat pull-down max
- sit-up and push-up to exhaustion with good form
- Health related fitness components
- Strength, flexibility, endurance, cardiovascular endurance, body composition
- Benefits of strength development and guidelines for designing individual programs
- benefits: hypertrophy, endurance, rehab, increase flexibility, burn calories efficiently, improved posture, improved quality of breathing, decrease risk of osteoporosis, mental health
Core training and muscles involved
- Pelvic neutral, pelvic floor muscular control, hip and shoulder stability
- abdominals, low-back, gluteals, hip flexors
|5. Repeatability - Moved to header area.|
|6. Methods of Evaluation - |
- Pre and post testing on strength, endurance and flexibility will be assessed by direct instructor observation and/or written evaluation
- safe participation as observed during class
- students will develop a fitness goal and create a fitness plan to meet the needs of goal
|7. Representative Text(s) - |
|Handouts will be provided. |
|8. Disciplines - |
|Physical Education |
|9. Method of Instruction - |
|Discussion, Cooperative learning exercises, Laboratory, Demonstration |
|10. Lab Content - |
- Bench Pressing
- Cardio work
|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 - |
|Handouts and written assessments as assigned |
|13. Need/Justification - |
|This course is a restricted support course for the Certificate of Achievement in Transfer Studies-CSU GE and also satisfies one of the two Foothill GE Requirements for Area VII, Lifelong Learning. |