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| 1. 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.
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| Prerequisite: None
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| Co-requisite: None
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| Advisory: This course is included in the Cardio Fitness Family of activity courses.
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| 2. Course Objectives - |
| The student will be able to:
- Demonstrate correct bio-mechanics on an indoor bicycle including proper seat position and handlebar height.
- Evaluate and measure personal fitness level and move towards improved cardiovascular endurance.
- Recognize the purpose of progression in an exercise program.
- Correlate the impact of heart rate training with the intensity of the intervals being used.
- Demonstrate an understanding of cadence control as it pertains to both hills and sprints.
- Recognize physiological and psychological benefits of a regular interval training program.
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| 3. Special Facilities and/or Equipment - |
| Heart rate monitor is encouraged.
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| 4. Course Content (Body of knowledge) - |
| - Fitness Components
- Muscular endurance, cardiovascular endurance, flexibility and body composition
- Cardiovascular principle of frequency, activity and duration
- Basic Skills
- Cadence monitoring as it relates to intervals
- Heart rate as it relates to interval training
- Benefits of interval training
- Train and condition both the anaerobic and aerobic energy systems
- Increases the amount of calories you burn during a single exercise session
- 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.
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| 5. Repeatability - Moved to header area. |
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| 6. 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.
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| 7. Representative Text(s) - |
| Hopson, Janet L., Donatelle, Rebecca J., Littrell, Tanya R. " Get Fit, Stay Well!". 2nd edition. Glenview, IL: Pearson Education, 2009.
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| 8. Disciplines - |
| Physical Education
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| 9. Method of Instruction - |
| Discussion, Cooperative learning exercises, Oral presentations, Laboratory, Demonstration.
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| 10. Lab Content - |
| Lab content may contain but not limited to:
- heart rate and how it relates to different levels of fitness
- basic anatomy - demonstrating knowledge of muscles trained during specific exercise
- Identifying current fitness levels and constructing goals
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| 11. Honors Description - No longer used. Integrated into main description section. |
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| 12. Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
| Optional reading and writing assignments as recommended by instructor.
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| 13. Need/Justification - |
| This course meets the Foothill GE Requirements for Area VII, Lifelong Learning.
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