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| 1. Description - |
| Increased flexibility enhances physical performance, helps maintain muscle fitness and assists in injury rehabilitation. This course is designed for individuals with a variety of fitness experience levels. Students must provide their own fitness mat.
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| Prerequisite: None
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| Co-requisite: None
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| Advisory: This course is included in the Flexibility & Stability Family of activity courses.
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| 2. 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
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| 3. Special Facilities and/or Equipment - |
| Student must provide personal fitness mat and appropriate workout clothing.
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| 4. Course Content (Body of knowledge) - |
| - Evaluate
- 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
- Spine
- seated forward bend
- prone- cobra stretch
- seated vs reclined twist
- Assessment
- muscle groups and muscle action
- tendon, ligaments and joint compression as related to joint range of motion
- factors that influence flexbility including aging process
- controllable
- uncontrollable
- 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
- Cardio
- Flexiblity
- Body Composition
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| 5. Repeatability - Moved to header area. |
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| 6. 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
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| 7. Representative Text(s) - |
| Hopson, Janet, Donatelle, Rebecca, Littrell, Tanya. Get Fit, Stay Well. Glenville, Illinois: Pearson, 2013.
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| 8. Disciplines - |
| Physical Education, Dance
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| 9. Method of Instruction - |
| Instructor demonstration, mini-lecture, group discussion.
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| 10. 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
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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 satisfies the Foothill GE Requirements for Area VII, Lifelong Learning.
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