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Effective: Summer 2013

Prerequisites: Prerequisite: PHED 27A.
Advisory: Advisory: This course is included in the Cardio Fitness 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 -
  • Practice progressively increasing running distances with improved times
  • Understand the fluids, nutrients and caloric requirements for training
Description -
Focus on proper training and running technique, race management, nutrition, prevention and treatments of common running injuries. Intended for the student wishing to improve fitness and running skills.

Course Objectives -
The student will be able to:
  1. Develop cardiovascular endurance through progressively increasing running distances.
  2. Develop a Periodization Program.
  3. Understanding of Training Principles
  4. Develop and practice proper running form.
  5. Demonstrate how to prepare for competition.
  6. Understand the prevention and treatments of running and training injuries.
  7. Study the fluids and diet needed to maintain a healthy training program.
Special Facilities and/or Equipment -
Approriate shoes and clothing for training.

Course Content (Body of knowledge) -
  1. Develop cardiovascular endurance
    1. Fitness and Intensity Benchmarks.
  2. Develop a periodization program.
    1. Base Training
    2. Strength
    3. speed
    4. Racing
    5. Rest and Recovery
  3. Training Guidelines
    1. Monitoring progress
    2. Six paces of running
    3. Three types of distance running workouts
  4. Running form.
    1. Body lean
    2. Over-Striding.
    3. Arm swing
  5. Competition
    1. Define your goals
    2. Prepare for your races
    3. Establish race day routine.
  6. Prevention and treatment of injury.
    1. Overuse
    2. Core stability
    3. Stretching and massage.
    4. Podiatry and orthotics
    5. Overtraining.
  7. Fluids and nutrients
    1. Water and dehyradtion
    2. Calculating daily caloric requirements.
3.A balanced diet
Methods of Evaluation -
  1. Training log.
  2. Short and long term goals for 3 recreational runs.
  3. Participation in class training sessions.
  4. Pace chart.
Representative Text(s) -
Running For Fitness by Owen Barder 2006
Phd, Daniels Jack, Daniels'Running Formula Proven programs 800 m to the marathon. Champaign, IL: Human Kinetics, 2005

Disciplines -
Physical Education
Method of Instruction -
Lecture, Laboratory, Demonstration
Lab Content -
  1. Base Training
  2. Strength
  3. speed
  4. Racing
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
The student will keep a written log documenting their personal improvement of their fitness level.
The student will read journals, handouts, articles, applicable internet sites for personal research related to intergrading walking into a healthy lifestyle.