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Effective: Summer 2014
PHED 41CINTERMEDIATE INDOOR CYCLING: HILLS & SPRINTS1 Unit(s)

Prerequisites: Prerequisite: PHED 41A.
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 -
  • Demonstrate correct bio-mechanics on an indoor bicycle using the high performance bike fit which focuses on the saddle height for pedaling efficiency.
  • Demonstrate an increased and intermediate level understanding of cadence control as it pertains to both hills and sprints at an intermediate level.
Description -
An intermediate cardio interval exercise class which includes high-end endurance. Periods of aerobic and anaerobic work depending on the "ride" and "terrain" for this intermediate class.

Course Objectives -
The student will be able to:
  1. Demonstrate correct bio-mechanics on an indoor bicycle using the high performance bike fit which focuses on the saddle height for pedaling efficiency.
  2. Evaluate and measure personal fitness level and move towards improved and intermediate level cardiovascular endurance.
  3. Recognize the purpose of progression in high intensity interval training
  4. Correlate the impact of heart rate training with the intensity of the intermediate level intervals being utilized.
  5. Demonstrate an increased and intermediate level understanding of cadence control as it pertains to both hills and sprints.
  6. Recognize physiological and psychological benefits of an intermediate interval training program.
Special Facilities and/or Equipment -
Heart rate monitor is recommended.

Course Content (Body of knowledge) -
  1. Intermediate fitness component
1. Muscular endurance, cardiovascular endurance, flexibility and body composition.
2. Cardiovascular principle of frequency, activity and duration
  • Intermediate skills
  • 1. Intermediate cadence monitoring as it relates to intervals
    2. Heart rate as it relates to interval training at the intermediate level
  • Benefits of interval training
  • 1. Train and condition both anaerobic and aerobic energy systems
    2. Increases the amount of calories you burn during a single exercise session at the intermediate level.
    3. 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.
  • High Performance Bike fit
  • 1. Ensures the saddle height is optimal position for pedaling efficiency
  • Increased awareness of the anatomy utilized in indoor cycling optimizing the pedal stroke to increase the energy output (watts).
  • 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 and cool down, fitness components, cadence monitoring, and aerobic exercise prescriptions.
    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 -
    Discussion, cooperative learning exercises, oral presentations, demonstration
     
    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 exercises as recommended by instructor.