FOOTHIL COLLEGE - PHYSICAL EDUCATION DEPARTMENT
Instructor/Coach Kara Giannetto Spring 2010
Students are responsible for the information in the syllabus.
Kara Giannetto, Faculty
650-949-7285
[email protected]
Office Hours: M/W 3:30-5pm 4/5- 5/10; M/W 1:30-3pm 5/17-6/14
If you have a question about the course you are taking or thinking of taking, or
a question about the course syllabus, please send an email, stop by during my
office hours or call to make an appointment.
April 5 – Spring qtr begins
April 30 – deadline to file pass/no-pass card
May 31 – Monday Holiday – campus closed
June 17 – final class for Kickboxing
June 21 – final class for all classes that meet M/W
Instructor/Coach Giannetto Winter 2010 Schedule
PHED 20C
Standing Pilates/Yoga
M/W
PHED 47B
Thighs/Abs/Gluteus
M/W
PHED 27/27A
Walk and Run for Fitness
M/W
PHED 19B
Kickboxing for Fitness
T/TH
PHED 34DIntercollegiate W. Tennis
M-F
8:30 – 9:50AM
10:00 -11:20AM
12:00-1:20PM
10:00-11:20AM
2507
2601
Track
2501
TBA
Grading Scale/Attendance requirement for classes that meet twice per week
applies to all new, returning and repeating students:
P/A = 18 + days of active participation within personal limits + pre/post test
P/B = 17 days of active participation within personal limits + pre/post test
P/C = 16 days of active participation within personal limits + pre/post test
NP/D = 15 days of active participation within personal limits + pre/post test
NP/F = 14 or less days of active participation with or without pre/post test
**A student’s grade will drop one letter if they do not have both pre/post test
completed. Example, if you attend 19 classes but do not have a pre/post test
complete you will earn a B.
**Students may be dropped for not attending the first class session, for repeated
absences, tardiness and/or early exits as full participation is required for a safe and
effective exercise session as well as to meet the course requirements.
**“As a Foothill student, you are expected to attend all scheduled classes in which
you are enrolled”. Foothill College Catalog/Schedule/Beyond the Classroom
***** ONLY REGISTERED STUDENTS IN CLASSROOM. NO MAKE-UPS *****
Required reading and extra-credit materials can be accessed online at
http://www.foothill.edu/ath/tennisw/index.php
scroll to bottom for link
Extra-Credit:
A maximum of two written extra-credit assignments are permitted to help you meet
course requirements and improve your grade. Extra credit assignments must be
submitted on or before the last class meeting to earn credit. Each assignment is
worth 1 point. http://www.foothill.edu/ath/tennisw/index.php scroll to
bottom for link.
Class Format: The classroom will be opened at the time the class is scheduled.
Group instruction and activity will begin 5-10 minutes after scheduled start time.
The class will end, including stretching and replacing equipment, 5-10 minutes
before class is scheduled to end.
STUDENT RESPONSIBILITIES/REQUIREMENTS:
1. To be eligible to participate students must be registered for the course,
wear fitness clothes and provide their own fitness mat.
2. Every student should arrive on time, sign-in and complete the entire
class for class participation points. Students earn 1-point per class.
3. Students are responsible for picking up and replacing their own
classroom equipment within the first and last 10-minutes of class. Do
not pick up or put away the instructors or fellow students equipment.
4. Students are expected to engage in physical activities within their
personal comfort level, within their physical abilities and never to the
point of pain.
5. Use of the following items are prohibited during class: headphones, cell
phones, text messaging, lap top computers.
6. Students are not permitted to make-up classes by attending a class for which
they are not registered. There are no “make-ups”.
7. Students will earn a letter grade for the course(s) listed on front page
unless they request P/NP, in writing, before the end of fourth week from
the Admissions/Records office, not from the instructor.
8. It is the student’s responsibility to drop a course if they stop attending.
However, an instructor may drop a student who: are absent one week or
more; are failing to meet requirements of the course; are not following
instructions during class; consistently arrive late and/or leave early; are
absent due to injury or illness and cannot participate. Active
participation is required to meet course requirements.
9. A student may be dropped if they are absent two consecutive classes
for a class that meets twice per week and after one absence for a class
that meets once per week.
10.
Students are required to focus on themselves during class and are
not permitted to instruct other students in class on how to perform
exercises or how correct technique.
11.
Rain cancels walk/run class.
Course Description: Thighs Abs Gluts. TAG. This course is designed to
strengthen thigh, abdominal and gluteus muscles in an intensive, fun
and highly energized workout. Student must wear fitness clothes and
shoes and their own fitness mat. Exercises include a combination of floor work,
resistance/wt. training, core/sport skill training, step/cardio kick box/isolations,
muscular endurance training, and daily stretching. At the completion of the course
students should have improved fitness test scores in one or more areas of muscular
endurance, muscular strength and/or flexibility.
Student Outcomes/Requirements at the completion of the course:
1. The student will be able to define the F.I.T.T. principle and explain how
T.A.G. class exercises fit into the five components of fitness.
2. The student will be able to discuss the three phases of a workout session.
3. The student will be able to identify a minimum of two injury mechanisms.
4.
The student will be able to identify, describe and/or demonstrate rest
position, neutral pelvis and neutral spine.
5.
The student will be able to perform pre-Pilates and basic mat exercises
within their personal comfort level within 30-minutes.
6.
The student will be able to differentiate between pre-Pilates exercises
and basic mat exercises.
7.
The student will be able to identify, describe or perform beginner,
intermediate and advanced levels of one of the following exercises: the
hundred, roll-up or leg circles.
8.
The student will be able to give one example of a Pilates breath
technique.
9.
The student will be able to give three examples or identify three
principles of Pilates.
10. The student will be able to describe, define or identify one health
benefit and one component of fitness that relates to performing Pilates mat
exercises on a regular basis as a part of an active lifestyle.
Required equipment: fitness mat. Optional: hand weights, resistance band
and resistance tubing with handles.
Recommended Text and DVD:
Giannetto, Kara. The Lifetime Fitness and Activities Book. 2004. Foothill
College Bookstore.
Ungaro, Alycea. Pilates Body in Motion. New York, N.Y.: DK Publishing, Inc.,
2002
Verstegen, Mark. Core Peformance and Core Performance Endurance.
2004/2006.
DVDs: CRUNCH, GAIAM, THE METHOD PILATES, Core Fusion.
Course Description:
Walking for Health: Introduction to fitness
walking. Includes basic principles of exercise and how they relate to
fitness walking. Running for Fitness; The student will gain an
appreciation for all phases of running, improve cardiovascular fitness,
increase flexibility, develop endurance, and gain an understanding of
the physiologic responses of the body to running.
Student Outcomes/Requirements at the completion of the course:
1. The student will be able to define the F.I.T.T. principle and explain how
walking or running fits into the five components of fitness.
2. The student will be able to discuss the three phases of a workout session.
3. The student will be able to identify a minimum of two injury mechanisms.
4.
The student will be able to identify or define the components of fitness.
5.
The student will be able to give examples of the misconceptions of
walking for fitness and/or differentiate between walking and fitness walking.
6.
The student will be able to demonstrate and practice proper body
mechanics of walking and/or running.
7.
The student will be able to identify and/or define techniques for
preventing, recognizing and caring for common walking or running related
injuries.
8.
The student will be able to give one example of a personal walking or
running program or one example of a short and long term goals list for
walking or running.
9.
Develop cardiovascular endurance and flexibility through progressively
increasing walking or running distance, pace and elevation followed by
appropriate cool down and stretching techniques.
10. The student will be able to describe, define or identify one health
benefit and one component of fitness that relates to engaging in a regular
walking or running program as a part of an active lifestyle.
Recommended Text:
Giannetto, Kara. The Lifetime Fitness and Activities Book. 2004. Foothill
College Bookstore.
Barder, Owen. Running For Fitness. 2006 www.runningforfitness.org
Fletcher, Colin; Rawlins, Chip. The Complete Walker I-IV. 1969 – present.
Verstegen, Mark. Core Performance Endurance. 2006.
Course Description: KICKBOXING FOR FITNESS: Introduction to the
basic skills and mechanics of kickboxing for fitness. Total
cardiovascular workout emphasizing footwork, body mechanics,
punching and kicking combinations and basic offensive and defensive
techniques. Students must provide their own fitness mat.
Student Outcomes/Requirements at the completion of the course:
The student will be able to:
1.
Demonstrate basic footwork, proper punching and kicking
combinations. (footwork: shuffle, cross front/back, bob/weave; punches: jab,
upper cut, hook, cross, (speed bag); kicks: front, side, roundhouse and back)
2.
Develop self-defense skills. (block, evade, kick, punch, countering)
3.
Employ proper warm-up and cool-down stretching for injury
prevention (rhythmic and static movements, breathing, heart rate)
4.
Define the F.I.T.T. principle and explain how kickbox exercise fits into
the five components of fitness.
5.
Identify the equipment employed in cardio kickboxing. (Body weight,
resistance equipment, jump rope, proper foot support)
6.
Identify a minimum of two injury mechanisms.
7.
Recognize the physical benefits derived from kickboxing.
Controlled extension of elbow and knee joints during kicks and punches
is recommended. Locking out joints is discouraged.
Recommended Text and DVDS:
Blanks, Billy. The Tae Bo Way. 252 pages. 1999
Sipe, Daniel. Kickboxing. The Modern Martial Art. (history, martial art of
kickbox, equipment and basic moves and some competitions) 1994
DVDs: Billy Blanks, 10-Minute Solution, GAIAM, Quick Fix, Crunch.
Giannetto, Kara. The Lifetime Fitness and Activities Book. 2004. Foothill
College Bookstore. (General information on fitness and cardio concepts, yoga,
Pilates, golf, tennis, hiking; with 60-minute relaxation and stretch CD) Every
chapter has section with recommended books and DVD for further study.
Course Description: STANDING PILATES/YOGA for Fitness
A fitness class designed to improve full body strength, stamina,
balance, and fluid movement utilizing standing Pilates and yoga
exercises. Students must provide their own fitness mat.
Student Learning Outcome #1 – perform yoga postures and breathing
techniques with increasing degree of proficiency. Pre/post test.
Student Learning Outcomes #2 – perform core strength exercises with
increasing degree of proficiency. Pre/post test.
Student Outcomes/Requirements at the completion of the course:
1. The student will be able to define the F.I.T.T. principle and explain how
core and flexibility exercises fit into the five components of fitness.
2. The student will be able to discuss the three phases of a workout session.
3. The student will be able to identify a minimum of two injury mechanisms.
4.
The student will have increased abdominal core strength (increase
pre/post test timed scores for forearm plank.)
5.
The student will be able to identify the core muscles.
6.
The student will be able to define Advanced Pilates Fundamentals and
Yoga principles
7.
The student will be able to demonstrate and engage in appropriate
exercises based on individual abilities
8.
The student will be able to design a variety of exercise routines for
increasing full body strength, stamina, balance and/or fluid movement.
9. The student will be able to describe, define or identify three health
benefits related to engaging in a regular standing Pilates/yoga training
program as a part of an active lifestyle.
Recommended Text:
Giannetto, Kara. The Lifetime Fitness and Activities Book. 2004. Foothill
College Bookstore.
Martin, Suzanne. Stretching. New York, New York. DK Publishing, 2005.
Anderson, Bob, Bill Pearl, Ed Burke,and Jeff Galloway. Getting Back in Shape
3rd Edition. Bolinas, Ca.: Shelter Publications, 2007.
Blahnik, Jay. Full-Body Flexibility. Human Kinetics. 2004.
Health-related components of fitness are linked to fitness components that may lower risks such as
high blood pressure, diabetes, or low back pain. Health-related physical fitness includes the following
five components:
* Aerobic fitness - ability of the heart and lungs to deliver blood to muscles (20+ minutes walking,
hiking, jogging, swimming, cycling, treadmill, elliptical, indoor bike, rowing, etc)
* Muscular strength and endurance - normal activities are easy and protect the low back (strength
= Resistance Training – low rep/high resistance; endurance = high rep/low resistance)
* Flexibility - ability to move your many joints through their proper range of motion, (ability to
move all joints through full range of motion)
* Body composition - not too much body fat, especially around the waist. (what you eat + %lean
tissue vs. %fat tissue)
The FITT Principle: Intensity is inversely related to Time and is the most critical factor.
Frequency
More often for short time is optimal for achieving fitness.
Intensity
Overload progressively, specifically and overtime
Time
plan time to exercise AND time to rest/recover
Type
variety is preferred (cardio, resistance, stretching, sports)
Performance-related fitness is linked to athletic performance and is linked to agility, speed, reaction
time, and coordination. Includes such exercises as: jump rope, lateral movements, tossing/catching
while moving, one-leg balance etc.
PRICE: Prevent
Rest
Ice
Compression Elevation (within 24-48 hours of injury)
Overweight = exceed normal weight standards; Over fat = excess body fat putting person at risk
Injury mechanisms: overuse, fatigue, improper technique, muscle imbalance, lack of flexibility.
A “workout” refers to 1-exercise session and should include: warm-up, workout, cool-down.
The Core muscles are responsible for coordinating upper and lower body together.
GENERAL
SPECIFIC
Abdominals
Thighs
Gluts
Lower Back
Rectus abdominus, obliques, transverse abominus
Ilio-psoas (hip flexor)
Gluteus maximus, minimus and medius
Erector Spinae
Training core muscle function provides a foundation for more complex exercises and movements that
require whole body function (lunges, squats, fluid movement, balance changing directions etc.)
Pilates Principles:
Alignment, Relaxation, Breathing, Flowing movement, Concentration, Strength/Flexibility,
Stamina/Freedom/Control.
Yoga Breathing Techniques: ujjayi or hot breath; complete-three-part-breath; rhythmic breathing;
alternate nostril, cleansing breath.
Resistance, Cardiovascular and Kickboxing Exercise Tips:
Learn the correct technique/form never sacrifice form for more reps, resistance, time or distance.
Short and frequent workout sessions. (30-minutes 4 times per week better than 2-3 hours 2x week)
Perceived rate of exertion and talk test are guides to help you monitor heart rate intensity
Nausea, dizziness, loss of coordination and breathlessness are signs of overexertion
Aerobic exercise related to large muscles and steady heart rate while anaerobic relates to intervals
Always warm-up, work within your limits for that workout; and cool down/stretch.
Drink water and eat whole foods; especially replace water, carbohydrates and some protein within 1hour of an intense workout (not so necessary for maintenance workouts).
ATTENDANCE FOR STUDENT
Circle your courses:
Standing Pilates/Yoga M/Q
TAG M/W
Kick T/Th
Students are responsible for signing initials over date for each day of class
participation. The instructor will write “A” indicating an absence.
April
M
T
5
6
W
Th
7
8
12
13
14
15
19
20
21
22
26
27
28
29
M
T
W
Th
3
4
5
6
10
11
12
13
Pre Test
2-day class Grading
P/A=18+ppt
P/B=17/ppt
P/C=16/ppt
NP/D=15/ppt
NP/F=14
May
17
18
19
20
24
25
26
27
holiday
*Classes are for
registered students*
MID-TEST
June
M
T
W
Th
1
2
3
7
8
9
10
14
15
16
17
21
REVIEW
Holiday May 31.
POST-TEST for M/W 6/16 and T/Th 6/17
Finals Week. No classes 6/22-6/25.
Extra-Credit for Instructor Giannetto
A maximum of two extra-credit assignments are permitted to improve grade and
must be completed and submitted between September 23rd and November 25th,
2009. Late extra credit assignments are not permitted. Each assignment is worth 1
point. Contact the instructor for the extra credit assignment instructions.
EXTRA CREDIT OPTIONS AND INSTRUCTIONS
A. Article or Video review
a. choose an instructional article or vide related to your class.
b. Read the article or view the video and think about the information.
c. Write a brief 1 -2 paragraph reaction/response to the information.
1. Use these questions to help organize your written reaction/response.
a. write your name and date.
b. write the name, date, source of article or video.
c. the first paragraph should include a non-judgmental view of
information. In a few sentences describe the main points of the article or
video.
d. the second paragraph should include your response/reaction to the
information. Base your response on what you already know about the subject.
In what way did the information challenge your beliefs/knowledge?
e. did you learn something new? Did the information conflict with your
knowledge/experience ? how? How do you feel about the conflicting
information?
f. did what you read/viewed confirm your knowledge/experience? How?
How do you feel about the confirmation ?
g. who would you recommend this article/video to ?
B. Participation in fitness related activity off-campus.
Use the instructions above to write a brief summary of your fitness
experience. Include date, location, activity, conditions, and at least one
highlight of your experience and one challenge/confirmation of previous
knowledge.