|1. Description - |
|Cardio interval exercise set to appropriate cadence music on an indoor bicycle with periods of aerobic and anaerobic work mixed with appropriate recovery periods.|
|Advisory: This course is included in the Cardio Fitness Family of activity courses.|
|2. Course Objectives - |
|The student will be able to: |
- Demonstrate correct bio-mechanics on an indoor bicycle including proper seat position and handlebar height.
- Evaluate and measure personal fitness level and move towards improved cardiovascular endurance.
- Recognize the purpose of progression in an exercise program.
- Correlate the impact of heart rate training with the intensity of the intervals being used.
- Demonstrate an understanding of cadence control as it pertains to both hills and sprints.
- Recognize physiological and psychological benefits of a regular interval training program.
|3. Special Facilities and/or Equipment - |
|Heart rate monitor is encouraged. |
|4. Course Content (Body of knowledge) - |
- Fitness Components
- Muscular endurance, cardiovascular endurance, flexibility and body composition
- Cardiovascular principle of frequency, activity and duration
- Basic Skills
- Cadence monitoring as it relates to intervals
- Heart rate as it relates to interval training
- Benefits of interval training
- Train and condition both the anaerobic and aerobic energy systems
- Increases the amount of calories you burn during a single exercise session
- Metabolic adaptations that enable a student to use more fat as fuel under a variety of conditions, therefore improving athletic endurance and fat-burning potential.
|5. Repeatability - Moved to header area.|
|6. Methods of Evaluation - |
|Written and/or oral evaluation will be made by instructor regarding students knowledge related to: |
Benefits of interval training, types of interval training, safety and injury prevention techniques, benefits of warm up and cool down, fitness components, cadence monitoring, and aerobic exercise prescriptions.
|7. Representative Text(s) - |
|Hopson, Janet L., Donatelle, Rebecca J., Littrell, Tanya R. " Get Fit, Stay Well!". 2nd edition. Glenview, IL: Pearson Education, 2009. |
|8. Disciplines - |
|Physical Education |
|9. Method of Instruction - |
|Discussion, Cooperative learning exercises, Oral presentations, Laboratory, Demonstration. |
|10. Lab Content - |
|Lab content may contain but not limited to: |
- heart rate and how it relates to different levels of fitness
- basic anatomy - demonstrating knowledge of muscles trained during specific exercise
- Identifying current fitness levels and constructing goals
|11. Honors Description - No longer used. Integrated into main description section.|
|12. Types and/or Examples of Required Reading, Writing and Outside of Class Assignments - |
|Optional reading and writing assignments as recommended by instructor. |
|13. Need/Justification - |
|This course meets the Foothill GE Requirements for Area VII, Lifelong Learning. |