|Student Learning Outcomes -|
- Identify the components of fitness and goals/benefits for flexibility exercises.
- Demonstrate proper stretching and flexibility exercise techniques and increasing expertise in flexibility exercises.
|Description - |
|Increased flexibility enhances physical performance, helps maintain muscle fitness and assists in injury rehabilitation. Intended for individuals with a variety of fitness experience levels. Students must provide their own fitness mat.|
|Course Objectives - |
|The student will be able to: |
- evaluate range of motion measurements in musculoskeletal joints.
- assess musculoskeletal tension as it relates to flexiblity
- employ safe and effective stretching techniques to reduce tension in skeletal muscles and joints
- practice stretching for fitness and enjoyment.
- select appropriate stretches for individual abilities.
- increase muscle suppleness and joint flexibility through progressive programs specific to the individuals.
- describe how stretching relates to the components of fitness
|Special Facilities and/or Equipment - |
|Student must provide personal fitness mat and appropriate workout clothing. |
|Course Content (Body of knowledge) - |
- hip range of motion pre/post test
- seated wide angle forward bend (measure hip angle)
- reclined hamstring measurement
- prone quadricep measurement
- shoulder range of motion
- hand lock
- seated forward bend
- prone- cobra stretch
- seated vs reclined twist
- muscle groups and muscle action
- tendon, ligaments and joint compression as related to joint range of motion
- factors that influence flexbility including aging process
- Safe/Effective Techniques
- Application to individual characteristics and purpose.
- Stretch reflex, reciprocal inhibition reflex and precautions.
- Basic theories of stretching techniques and related kinesiology.
- Yoga, Pilates, Athletic techniques
- Effects of individual stretching routines
- Functional range of motion
- Conscious relaxation and muscle tension control
- Breathing patterns
- Postural capability
- Fitness Components
- Strength and Muscle Endurance
- Body Composition
|Methods of Evaluation - |
- Evaluation and regular participation for maximum improvement.
- Final exam covering basic concepts of
- Flexibilty principles and joint range of motion
- types of stretching exercises
- beneficial effects
- precautions and injury prevention
- effects of aging process
|Representative Text(s) - |
|Hopson, Janet, Donatelle, Rebecca, Littrell, Tanya. Get Fit, Stay Well. Glenville, Illinois: Pearson, 2013. |
|Disciplines - |
|Physical Education, Dance |
|Method of Instruction - |
|Instructor demonstration, mini-lecture, group discussion. |
|Lab Content - |
- Shoulder opening exercises
- Hip opening exercises
- Posterior and anterior pelvic tilting
- Hamstring opening exercises
- Hand and feet stretching and strengthening exercises
- Spinal flexion and extension, twisting, and bending
|Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
|Optional reading and writing assignments as recommended by instructor. |