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

Prerequisites: Prerequisite: PHED 19B.
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)

Student Learning Outcomes -
  • Perform with an increasing degree of kickboxing techniques, basic knowledge in anatomy, physiology and safety related to kickboxing as life long exercise.
  • Demonstrate increased cardiovascular fitness
Description -
Intermediate kickboxing focuses on punching and kicking combination drills, with fewer breaks or interruptions, and with an increase in intensity, impact and duration. An emphasis is placed on intermediate level footwork and body mechanics to improve coordination, reaction time and balance.

Course Objectives -
The student will be able to:
  1. Identify major muscles and bones related to kickboxing
  2. Understand the fundamentals of applied kinesiology
  3. Demonstrate intermediate level movements and sequences
  4. Demonstrate proper alignment of intermediate punching and kicking postures
  5. Modify exercises to achieve personal fitness goals
  6. Recognize and implement the importance of safe exercise practice
Special Facilities and/or Equipment -
Comfortable workout clothing, fitness mat, resistance bands and light hand weights.

Course Content (Body of knowledge) -
  1. Muscular and skeletal system as they relate to kickboxing
  2. Fundaments movements
    1. Sagittal plane: flexion, extension, dorsiflexion, plantarfexion
    2. Frontal plane: abduction, adduction, elevation, depression, inversion, eversion
    3. Transverse plane: rotation, pronation, supination, horizontal flexion and extension
  3. Anatomical terminology: major muscles, joints and bones
  4. Movements/combination drills based on 32-count phrasing using music
  5. Increased focus and concentration in performance of intermediate level punching and kicking drills
  6. Cardiovascular high intensity exercise without fatigue
  7. Body alignment, core strength and hip rotation in smooth sequential intermediate level kickboxing movements
  8. Injury prevention
    1. General good health
    2. Proper warm-up/cool-down/stretching
    3. Monitoring of maximum and target heart rates
  9. Physical Benefits
    1. Cardiovascular
    2. Muscular strength and endurance
    3. Flexibility
    4. Body composition
Methods of Evaluation -
Direct observation of student skills and techniques. Student demonstration of individual intermediate level 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, instructor and student demonstration, mini-lectures.
 
Lab Content -
Laboratory content may include, but is not limited to:
  1. Footwork
    1. Fighting stance
    2. Proper alignment for punching and kicking postures
    3. Double step touch
    4. Squat lunges (stationary)
    5. Squat lunges (traveling)
    6. Jumping jacks
    7. Shuffle
    8. Ball change
    9. Pivot
    10. Sweeping
  2. Punches
    1. Jabs
    2. Double jabs
    3. Cross
    4. Double cross
    5. Triple cross
    6. Upper cut
    7. Double upper cut
    8. Hook
    9. Double hook
  3. Kicks
    1. Crescent kick
    2. Axe kick
    3. Step kick
    4. Step knee kick
    5. Double step kick
    6. Rear kick with squat
    7. Side kick
    8. Step side kick
    9. Double step kick
    10. Roundhouse kick
    11. Roundhouse kick with jumping jack
    12. Hook kick
  4. Core Strength Skills
    1. Bob and weave
    2. Blocking
    3. Side knee up with one leg balance
    4. Repeated one-leg kicking
    5. Upper cut using core muscles
 
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional reading and writing exercises as recommended by instructor.