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Effective: Summer 2013

Advisory: Advisory: This course is included in the Cross Training 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 -
  • Design and practice a training program for increasing strength and endurance in thighs, abs and gluteus muscles
  • The student will be demonstrate increased awareness of their current fitness level and their desired fitness level.
  • 85% of students upon completion of the class will be able to demonstrate the proper form and technique for lower body and core workouts.
Description -
Strengthen thigh, abdominal and gluteus muscles in an intensive, fun and highly energized workout.

Course Objectives -
The student will be able to:
  1. Increase the strength of abdominal core muscles
  2. demonstrate effective stretching for muscle fitness, relaxation and enjoyment
  3. develop improved balance
  4. demonstrate increased muscle endurance
  5. design a variety of exercise routines for increasing strength of thighs, abs and gluteus
  6. identify and describe the benefits and value of core work-outs
Special Facilities and/or Equipment -
Hand weights, resistance bands, Bosu Balls, foam rollers, jump ropes, and a personal fitness mat

Course Content (Body of knowledge) -
  1. Strengthen abdominal core muscles
    1. abdominals and gluteus
    2. lower back and hips
    3. engaging pelvic floor
    4. abs- max curl up with good form in 60-second time frame
    5. chest- max push-ups
  2. Effective stretching
    1. application to individual characteristics and purpose
    2. stretch reflex, reciprocal inhibition reflex and precautions
    3. theories of stretching techniques and related kinesiology
    4. use of resistance bands, therapeutic techniques and other related tools to both improve muscle movement and overall movement flexibility
  3. Improved balance
    1. use of resistance bands, foam rollers and blocks to improve posture
    2. centering
    3. coordinating strength and flexibility of core
  4. Increase muscle endurance
    1. use of intensity and time to test endurance
    2. conscious relaxation and muscle tension control
    3. use of bosu balls and foam rollers to uniformly develop muscles
  5. Variety of exercise routines
    1. core exercise sequencing designed to music to extend intensity and duration
    2. mat and standing exercises commingled to iimprove muscle strength and tone
    3. active and static exercises performed with function and control
  6. Indentify and describe benefits and value of core work-outs
    1. demonstrate and practice principles of perceived exertion
    2. test for strength of core muscle groups
    3. describe muscle groups as mat work is practiced

Methods of Evaluation -
  1. Evaluation will be based on an individual practice - daily effort and improvement
  2. Class demonstration of core strength routine
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 -
Laboratory, Demonstration, Skill demonstrations
Lab Content -
The student will demonstrate:
  1. Exercises that strengthen core muscles.
  2. Effective stretching for muscle fitness, relaxation and enjoyment
  3. Design a variety of exercise routines for increasing strength of thighs, abs and gluteus
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional writing exercises based on recommended text.