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Effective: Summer 2013

Prerequisites: Prerequisite: PHED 41.
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)

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Description -
Promotes physical fitness using an indoor stationary bike. This intermediate indoor cycling course focuses on pedaling techniques, safety procedures, and conditioning exercises necessary for an intermediate cycling.

Course Objectives -
The students will be able to:
  1. Demonstrate correct bio-mechanics on an indoor bicycle including proper seat position and handlebar height.
  2. Evaluate and measure personal fitness level and move towards improved cardiovascular endurance at an intermediate level.
  3. Recognize the purpose of progression in an exercise program.
  4. Correlate the impact of heart rate training with the intensity of the "terrain" used.
  5. Demonstrate an understanding of cadence control as it pertains to both hills and sprints - which relates to "terrain or geography of the intermediate level ride".
  6. Recognize physiological and psychological benefits of an intermediate level endurance fitness class.

Special Facilities and/or Equipment -
Heart rate monitor recommended.

Course Content (Body of knowledge) -
  1. Terminology, equipment, and riding guidelines for an intermediate rider
1. Safety procedures for indoor cycling
2. Pedaling cadence and proper workload for the intermediate rider
  • Intermediate skills
  • 1. Increased technical aspects of cycling
    2. Knowledge of varying training terrains in relation to target heart rates
  • Intermediate training goals and programs
  • 1. Identify current fitness level
    2. Develop fitness goals
    3. Emphasis on improving strength and endurance through class participation
    Methods of Evaluation -
    The student will demonstrate proficiency by:
    1. skill analysis
    2. self-assessment
    3. peer assessment
    4. written quizzes
    Representative Text(s) -
    Hopson, Janet L., Donatelle, Rebecca J., Littrell, Tanya R. " Get Fit, Stay Well!". 2nd edition. Glenview, IL: Pearson Education, 2009.

    Disciplines -
    Physical education
    Method of Instruction -
    During periods of instruction the student will be participating in class where they will be improving their cardiovascular fitness through indoor cycling. The student will be completing "rides" where the imaginary terrain is of an intermediate level with increased difficulty. They will be familiar with bike set up and the perceived effort zones used in an intermediate class.

    Lab Content -
    Lab content may contain but not limited to:
    1. heart rate and how it relates to different levels of fitness
    2. basic anatomy - demonstrating knowledge of muscles trained during specific exercise
    3. Identifying current fitness levels and constructing goals

    Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
    Optional reading and writing assignments recommended by instructor.