Print Version

Effective: Summer 2013

Advisory: Advisory: This course is included in the Flexibility & Stability 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 -
  • Identify the principles and goals for core conditioning.
  • Demonstrate proper technique while performing various core conditioning exercises.
Description -
A combination Pilates and Yoga class designed to improve strength, body control, and coordination. Resistance and stability equipment will be incorporated with abdominal, low back, and full body exercises. Students must provide their own fitness mat.

Course Objectives -
The student will be able to
  1. Define and explain components of fitness related to health and sports movement
  2. identify muscles of the core and major muscle groups
  3. recognize the relationship between core control, body awareness and posture
  4. demonstrate and develop personalized fitness routine using props of choice
  5. understand and demonstrate how to effectively add props to Pilates and Yoga exercises
  6. identify similarities, differences and benefits of Pilates and Yoga breathing techniques
  7. describe and explain the warm-up phase, the workout phase and the cool-down phase of a core training session
Special Facilities and/or Equipment -
Fitness mat, classroom for chalk-talk and video reviews.

Course Content (Body of knowledge) -
  1. Components of Fitness, health and sports related
    1. instructor will provide discussion and handouts on the health related and sports related aspects of fitness
    2. other discussions include defining terms: homestasis, training effects, exercise prescription, SOAPPM, PRICE, and FIT principles/acronyms
    3. warm-up, work-out, cool-down guidelines will be provided by the instructor
  2. Core and Major Muscle groups
    1. Core: abdominals, low back, hips and gluteals and pelvic floor
    2. Major: deltoid, latissimus dorsi/rhomboids, biceps/triceps, hamstrings/quadriceps, gastrocnemius
  3. Core Control
    1. instruction and resources for further study on core control will be provided by the instructor; essential information: pelvic neutral and neutral spine and relaxation
    2. Principles from Pilates, Yoga, Alexander Techniques and economy of movement will be discussed, demonstrated and practiced by the students
  4. Breathing styles
    1. Pilates nose/mouth, lateral/back breathing, inhale to prepare for movement/exhale to move
    2. Yoga érapid and forceful nose/mouth for cleansing the lungs, nose-nose for focus, relaxation, stamina, alternate nostril for balancing/center mind and body
  5. Students will work with prop's individually and in groups to explore body awareness, creativity and self-expression and discovery
Methods of Evaluation -
  1. Pre and post testing on terminology, writing an exercise prescription, muscular strength, endurance and flexibility as well as balancing activities with use of props. The method of evaluation may include direct instructor observation/assessment and/or written evaluation
  2. regular attendance and safe participation
  3. students will develop a fitness goal and create a fitness plan to meet the needs of goal
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 -
During the periods of instruction the student will be:
  1. Demonstrating their skill in class by performing each exercise with awareness and increased understanding of their fitness goals.
  2. Developing a fitness plan

Lab Content -
Lab content may contain but not limited to:
  1. Pilates mat exercises
  2. Yoga poses - standing and sitting
  3. Warm up and cool down exercises
  4. Discussion of health related topics and issues
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional writing exercises based on recommended reading and class topics.