Foothill CollegeApproved Course Outlines

Kinesiology and Athletics Division
PHED 22BEGINNING FULL-BODY FLEXIBILITYSummer 2013
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 -
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.
Prerequisite: None
Co-requisite: None
Advisory: This course is included in the Flexibility & Stability family of activity courses.

2. Course Objectives -
The student will be able to:
  1. evaluate range of motion measurements in musculoskeletal joints.
  2. assess musculoskeletal tension as it relates to flexiblity
  3. employ safe and effective stretching techniques to reduce tension in skeletal muscles and joints
  4. practice stretching for fitness and enjoyment.
  5. select appropriate stretches for individual abilities.
  6. increase muscle suppleness and joint flexibility through progressive programs specific to the individuals.
  7. describe how stretching relates to the components of fitness
3. Special Facilities and/or Equipment -
Student must provide personal fitness mat and appropriate workout clothing.

4. Course Content (Body of knowledge) -
  1. Evaluate
    1. hip range of motion pre/post test
      1. seated wide angle forward bend (measure hip angle)
      2. reclined hamstring measurement
      3. prone quadricep measurement
    2. shoulder range of motion
      1. hand lock
    3. Spine
      1. seated forward bend
      2. prone- cobra stretch
      3. seated vs reclined twist
  2. Assessment
    1. muscle groups and muscle action
    2. tendon, ligaments and joint compression as related to joint range of motion
    3. factors that influence flexbility including aging process
      1. controllable
      2. uncontrollable
  3. Safe/Effective Techniques
    1. Application to individual characteristics and purpose.
    2. Stretch reflex, reciprocal inhibition reflex and precautions.
    3. Basic theories of stretching techniques and related kinesiology.
    4. Yoga, Pilates, Athletic techniques
  4. Effects of individual stretching routines
    1. Functional range of motion
    2. Conscious relaxation and muscle tension control
    3. Breathing patterns
    4. Postural capability
  5. Fitness Components
    1. Strength and Muscle Endurance
    2. Cardio
    3. Flexiblity
    4. Body Composition
5. Repeatability - Moved to header area.
 
6. Methods of Evaluation -
  1. Evaluation and regular participation for maximum improvement.
  2. Final exam covering basic concepts of
    1. Flexibilty principles and joint range of motion
    2. types of stretching exercises
    3. beneficial effects
    4. precautions and injury prevention
    5. effects of aging process
7. Representative Text(s) -
Hopson, Janet, Donatelle, Rebecca, Littrell, Tanya. Get Fit, Stay Well. Glenville, Illinois: Pearson, 2013.

8. Disciplines -
Physical Education, Dance
 
9. Method of Instruction -
Instructor demonstration, mini-lecture, group discussion.
 
10. Lab Content -
  1. Shoulder opening exercises
  2. Hip opening exercises
  3. Posterior and anterior pelvic tilting
  4. Hamstring opening exercises
  5. Hand and feet stretching and strengthening exercises
  6. Spinal flexion and extension, twisting, and bending
 
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 -
Optional reading and writing assignments as recommended by instructor.
13. Need/Justification -
This course satisfies the Foothill GE Requirements for Area VII, Lifelong Learning.


Course status: Active
Last updated: 2014-03-20 13:21:35


Foothill CollegeApproved Course Outlines