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Effective: Summer 2013
PHED 19BKICKBOXING FOR FITNESS1 Unit(s)

Advisory: Advisory: This course is included in the Combatives 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)

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Description -
Introduction to the basic skills and mechanics of kickboxing for fitness. Total cardiovascular workout emphasizing basic footwork, body mechanics, punching and kicking combinations and basic offensive and defensive techniques.

Course Objectives -
The student will be able to:
  1. examine the history and origins of contemporary kickboxing in the United States
  2. demonstrate basic footwork, proper punching and kicking combinations
  3. understand the fundamentals of applied kinesiology
  4. employ proper warm-up and cool-down stretching for injury prevention
  5. demonstrate knowledge of the anatomical terms related to kickboxing
  6. recognize the physical benefits derived from kickboxing
  7. explain the difference between aerobic and anaerobic exercise
  8. select appropriate beginning level exercises and maintain low to moderate intensity
Special Facilities and/or Equipment -
Fitness mat and appropriate workout clothing. Towel is optional.

Course Content (Body of knowledge) -
  1. History and origins of kickboxing
    1. Introduction to United States
    2. Integration of aerobics, karate,and boxing
  2. Fundamentals of exercise physiology
    1. Muscular strength
    2. Muscular endurance
    3. Cardiovascular endurance
    4. Flexibility
    5. Body composition
  3. Guidelines for improving cardiovascular endurance
    1. intensity
    2. duration
    3. frequency
    4. mode
  4. Safety and prevention of injury
    1. warm-up
    2. cool-down
    3. proper stretching
    4. breathing
    5. monitoring intensity based on perceived exertion
  5. Footwork
    1. Stances
    2. Proper alignment
    3. Weight distribution
Methods of Evaluation -
  1. Direct instructor observation of skill techniques
  2. Demonstration of individual kickboxing routine
Representative Text(s) -
Roca, Hector. The Gleason's Gym Total Body Boxing Workout for Women. New York, New York: Simon and Schuster, 2007.
Buller, Debz and Lawler, Jennifer. Kickboxing for Women. Terre Haute, Indiana: Wish Publishing, 2011.

Disciplines -
Physical Education
 
Method of Instruction -
Cooperative learning exercises, laboratory, demonstration, mini-lectures.
 
Lab Content -
Laboratory content may include, but is not limited to:
  1. Footwork
    1. March
    2. Jog
    3. Tapping
    4. Step touch
    5. Squat
    6. Hops
    7. Jumps
    8. Lunges
    9. Travel
    10. Alternate knees
  2. Punches
    1. Jab
    2. Double jab
    3. Triple jab
    4. Cross
    5. Double-cross
    6. Triple-cross
    7. Upper cut
    8. Hook
    9. Elbow
  3. Kicks
    1. Front
    2. Step over front kick
    3. Side
    4. Step to side kick
    5. Rear
    6. Step to rear kick
    7. Roundhouse
    8. Step side to roundhouse
    9. Double step to roundhouse
 
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional reading and writing exercises as recommended by instructor.