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Effective: Summer 2013
ATHL 33BSPORT TECHNIQUES & CONDITIONING FOR WOMEN'S WATER POLO2 Unit(s)

Grade Type: Letter Grade, the student may select Pass/No Pass
May be taken six times for credit.
FHGE: Lifelong Learning Transferable: CSU/UC
6 hours laboratory. (72 hours total per quarter)

Student Learning Outcomes -
  • Upon completion students should be able to utilize a variety of exercise modes and techniques to improve muscular strength, endurance, flexibility and cardio-respiratory endurance.
  • Upon completion students should be able to identify weight management principles, basic physiology of exercise and benefits of regular exercise.
Description -
This course teaches and provides practice specific techniques and conditioning for the sport of water polo. This includes drills, weight and flexibility training, and cardio-respiratory development.

Course Objectives -
The student will be able to:
  1. Assess and improve muscle strength and muscle endurance used for the sport of water polo.
  2. Design and practice a program of effective muscle-training exercises.
  3. Define and assess flexibility and describe the benefits of increased flexibility for the sport of water polo.
  4. Demonstrate water polo specific strength exercises and routines
  5. Practice specific aerobic and anaerobic training
  6. Demonstrate and assess sport techniques for water polo
Special Facilities and/or Equipment -
Water polo specific equipment

Course Content (Body of knowledge) -
  1. Assess and improve muscle strength and endurance
    1. Practice a program of progressive overloading with an understanding of repetitions and sets.
    2. Physical testing to determine the measure for repetition maximums.
    3. Demonstrate the ability to select the weight and exercise for targeting each major muscle group.
    4. Perform and understand the importance of multiple joint exercise.
  2. Design a program of effect muscle training exercise for the sport of water polo.
    1. Design a program for circuit training exercises that are sport specific.
    2. Perform proper free weight lifting techniques
    3. Explain the advantages and disadvantages of free weights vs. weight machines.
  3. Define and assess flexibility and describe the benefits of increased flexibility for water polo specific training.
    1. Explain the following factors and their influence on flexibility: muscle temperature, physical activity, age and disease.
    2. Assess flexibility at four joint sites.
  4. Demonstrate water polo specific flexibility exercises and routines.
    1. Practice water polo specific stretching routines.
    2. Demonstrate PNF stretching exercises.
  5. Practice water polo specific aerobic and anaerobic training.
    1. Measure and assess individual cardiorespiratory endurance.
    2. Practice proper warm-up for aerobic and anaerobic exercise.
  6. Demonstrate and assess sport technique for competitive water polo training.
    1. Analyze water polo tapes for successful techniques.
    2. Practice sport techniques that develop skills for competitive water polo.
Methods of Evaluation -
Water polo specific pre and post test for individual strength, flexibility, and endurance.

Representative Text(s) -
None required

Disciplines -
Physical Education or Coaching
 
Method of Instruction -
Discussion, Cooperative learning exercises, demonstrations.
 
Lab Content -
Swimming
Running
Lifting
Passing
Treading Water
Stretching
 
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
Optional reading and writing assignments as recommended by instructor.