Print Version

Effective: Summer 2013

Advisory: Advisory: This course is included in the Cardio Fitness family of activity courses; not open to students with credit in H P 61.
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 -
  • Practice progressively increasing running distances with improved time
  • Understand the fluids, nutrients and caloric requirements for training
Description -
Explanation of all phases of running, improve cardiovascular fitness, increase flexibility, develop endurance, introduction to the physiologic responses of the body to running.

Course Objectives -
The student will be able to:
  1. Understand the health benefits of running.
  2. Understand the physiologic responses of the body to running.
  3. Understand the four principles of successful training.
  4. Develop and practice a training plan.
  5. Understand the idea of Periodization.
  6. Understand the risk, prevention and treatments of running and training injuries.
  7. Study the fluids, nutrients and caloric requirments for training and ideal weight.
Special Facilities and/or Equipment -
Approriate shoes and clothing for training.

Course Content (Body of knowledge) -
  1. Health benefits
    1. Improved cardiovascular endurance.
    2. Enhanced body composition.
    3. Improved muscular system.
  2. Understand the physiologic responses of the body to running.
    1. Biomechanical differences of gender, age and training
    2. Using VO2 Max
  3. The four principles of a successful training program.
    1. Start slowly and be consistent.
    2. The 10% rule.
    3. The hard/easy principle.
    4. The walk/run method
  4. The training plan
    1. Getting started
    2. Six paces of running.
    3. Types of running workouts.
    4. Tips and strategies for a successful running plan
  5. Periodization Pyramid.
    1. Phase I Base Training.
    2. Phase II Strength Training.
    3. Phase III Speed Workout.
    4. Phase IV Racing.
    5. Phase V Rest/Recovery.
  6. Prevention and treatment of injury.
    1. Overuse
    2. Core stability
    3. Stretching and massage.
    4. Physiotherapy, podiatry and orthotics
    5. Overtraining.
  7. Fluids and nutrients
    1. Water and dehyradtion
    2. Calculating daily caloric requirements.
    3. Supplements, vitamins and minerals.
    4. Exercise and weight control.
Methods of Evaluation -
  1. Training log.
  2. Short and long term goals for 3 recreational runs.
  3. Participation in class training sessions.

Representative Text(s) -
Recommended Text;
Barder, Owen Running For Fitness2006.

Disciplines -
Physical Education
Method of Instruction -
Lecture, Laboratory, Demonstration.
Lab Content -
May include but is not limited to:
  1. Calculating fluid loss.
  2. hard/easy
  3. walk/run
  4. training plan
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
The student will be asked to keep a journal of their running schedule.