|1. Description - |
|Intended for the student wishing to improve fitness and running skills. Focus on proper training and running technique, race management, nutrition, prevention and treatments of common running injuries.|
|Prerequisite: PHED 27A.|
|Advisory: This course is included in the Cardio Fitness family of activity courses.|
|2. Course Objectives - |
|The student will be able to: |
- Develop cardiovascular endurance through progressively increasing running distances.
- Develop a Periodization Program.
- Understanding of Training Principles
- Develop and practice proper running form.
- Demonstrate how to prepare for competition.
- Understand the prevention and treatments of running and training injuries.
- Study the fluids and diet needed to maintain a healthy training program.
|3. Special Facilities and/or Equipment - |
|Approriate shoes and clothing for training. |
|4. Course Content (Body of knowledge) - |
3.A balanced diet
- Develop cardiovascular endurance
- Fitness and Intensity Benchmarks.
- Develop a periodization program.
- Base Training
- Rest and Recovery
- Training Guidelines
- Monitoring progress
- Six paces of running
- Three types of distance running workouts
- Running form.
- Body lean
- Arm swing
- Define your goals
- Prepare for your races
- Establish race day routine.
- Prevention and treatment of injury.
- Core stability
- Stretching and massage.
- Podiatry and orthotics
- Fluids and nutrients
- Water and dehyradtion
- Calculating daily caloric requirements.
|5. Repeatability - Moved to header area.|
|6. Methods of Evaluation - |
- Training log.
- Short and long term goals for 3 recreational runs.
- Participation in class training sessions.
- Pace chart.
|7. 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
|8. Disciplines - |
|Physical Education |
|9. Method of Instruction - |
|Lecture, Laboratory, Demonstration |
|10. Lab Content - |
- Base Training
|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 - |
|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.
|13. Need/Justification - |
|This course meets the Foothill GE Requirements for Area VII, Lifelong Learning. |