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Effective: Summer 2014

Advisory: Advisory: This course is included in the Cardio Fitness family of activity courses.
Grade Type: Letter Grade, the student may select Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Develop improved cardiovascular conditioning through spinning
  • Practice safe and effective warm-up and cool-down exercises for cardiovascular training
Description -
Cardio interval exercise set to appropriate cadence music on an indoor bicycle with periods of aerobic and anaerobic work mixed with appropriate recovery periods.

Course Objectives -
The student will be able to:
  1. Demonstrate correct bio-mechanics on an indoor bicycle including proper seat position and handlebar height.
  2. Evaluate and measure personal fitness level and move towards improved cardiovascular endurance.
  3. Recognize the purpose of progression in an exercise program.
  4. Correlate the impact of heart rate training with the intensity of the intervals being used.
  5. Demonstrate an understanding of cadence control as it pertains to both hills and sprints.
  6. Recognize physiological and psychological benefits of a regular interval training program.
Special Facilities and/or Equipment -
Heart rate monitor is encouraged.

Course Content (Body of knowledge) -
  1. Fitness Components
    1. Muscular endurance, cardiovascular endurance, flexibility and body composition
    2. Cardiovascular principle of frequency, activity and duration
  2. Basic Skills
    1. Cadence monitoring as it relates to intervals
    2. Heart rate as it relates to interval training
  3. Benefits of interval training
    1. Train and condition both the anaerobic and aerobic energy systems
    2. Increases the amount of calories you burn during a single exercise session
    3. Metabolic adaptations that enable a student to use more fat as fuel under a variety of conditions, therefore improving athletic endurance and fat-burning potential.
Methods of Evaluation -
Written and/or oral evaluation will be made by instructor regarding students knowledge related to:
Benefits of interval training, types of interval training, safety and injury prevention techniques, benefits of warm up and cool down, fitness components, cadence monitoring, and aerobic exercise prescriptions.
Representative Text(s) -
Hopson, Janet L., Donatelle, Rebecca J., Littrell, Tanya R. " Get Fit, Stay Well!". 2nd edition. Glenview, IL: Pearson Education, 2009.

Disciplines -
Physical Education
Method of Instruction -
Discussion, Cooperative learning exercises, Oral presentations, Laboratory, Demonstration.
Lab Content -
Lab content may contain but not limited to:
  1. heart rate and how it relates to different levels of fitness
  2. basic anatomy - demonstrating knowledge of muscles trained during specific exercise
  3. Identifying current fitness levels and constructing goals

Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional reading and writing assignments as recommended by instructor.