11/21/2024 2:34:36 AM	KFIT 21.1 Course Outline as of Summer 2022	Changed Course
CATALOG INFORMATION
Discipline and Nbr:  KFIT 21.1	Title:  CARDIO KICKBOXING
Full Title:  Cardio Kickboxing
Last Reviewed:4/27/2020

Units		Course Hours per Week			Nbr of Weeks	Course Hours Total
Maximum	1.50	Lecture Scheduled	0		17.5 max.	Lecture Scheduled	0
Minimum	1.50	Lab Scheduled	3.00		6 min.	Lab Scheduled	52.50
		Contact DHR	0			Contact DHR	0
		Contact Total	3.00			Contact Total	52.50
		Non-contact DHR	0			Non-contact DHR Total	0

Total Out of Class Hours:  26.25

Total Student Learning Hours: 78.75

Title 5 Category:  AA Degree Applicable
Grading:  Grade or P/NP
Repeatability:  00 - Two Repeats if Grade was D, F, NC, or NP
Also Listed As: 
Formerly: 

Catalog Description:

This course emphasizes a total body workout through cardio kickboxing. Cardio kickboxing incorporates punches and kicks in a choreographed routine to music to improve cardiovascular conditioning, muscular endurance, and body composition. Course will also include resistance training,  core exercise, and stretching.

Prerequisites/Corequisites:

Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description:

This course emphasizes a total body workout through cardio kickboxing. Cardio kickboxing incorporates punches and kicks in a choreographed routine to music to improve cardiovascular conditioning, muscular endurance, and body composition. Course will also include resistance training,  core exercise, and stretching.

(Grade or P/NP)
Prerequisites:
Recommended:
Limits on Enrollment:
Transfer Credit:CSU;UC.
Repeatability:00 - Two Repeats if Grade was D, F, NC, or NP

ARTICULATION, MAJOR, and CERTIFICATION INFORMATION

Associate Degree:		Effective:		Inactive:
Area:
CSU GE:	Transfer Area			Effective:	Inactive:
IGETC:	Transfer Area			Effective:	Inactive:
CSU Transfer:	Transferable	Effective:	Fall 2013	Inactive:
UC Transfer:	Transferable	Effective:	Fall 2013	Inactive:
C-ID:

Certificate/Major Applicable: Both Certificate and Major Applicable

COURSE CONTENT

Student Learning Outcomes:
At the conclusion of this course, the student should be able to:

1.  Perform cardio kickboxing exercises with proper form and intensity for fitness level.

2.  Perform resistance training and core exercise with proper form according to fitness level.

 

Objectives:

At the conclusion of this course, the student should be able to:

1. Demonstrate kicks, punches, and endurance exercises with proper technique and coordination.

2. Explain and demonstrate modifications, regressions, and progressions for cardio kickboxing and muscular

    endurance exercises.

3. Calculate and monitor exercise intensity using target heart rate and perceived rate of exertion.

4. Identify basic anatomy and biomechanics principles.

5. Explain proper nutritional guidelines for fitness and wellness.

6. Describe and explain components of a dynamic warm-up and cool-down for cardio

    kickboxing routine.

7. Perform dynamic and static flexibility exercises.

8. Assess current fitness level and fitness goals.

Topics and Scope

I. Warm-up Activities

    A. Low intensity cardiovascular exercise

     B. Upper and lower body warm-up exercises to prepare for punches and kicks.

     C. Dynamic stretching

II. Cardio Kickboxing Exercises

    A. Punches and arm movements

         1. Hook

         2. Upper cut

         3. Jab and cross jab

         4. Block

         5. Elbow

    B. Kicks and leg movements

         1. Front, side, back kick

         2. Roundhouse

         3. Knee strike

    C. Other movements

         1. Bob and weave

         2. Slip

         3. Push-ups

         4. Jumping jacks

         5. Jump rope

         6. Squat jumps

         7. Shuffle

III. Resistance Training

    A. Free weights

    B. Bands

    C. Body weight resistance exercises

    D. Stability ball

    E. Core exercises

IV. Cool-down

V.  Flexibility

VI. Muscle Identification and Biomechanics

    A. Safety and injury prevention  

     B. Modifications, regressions, and progressions for fitness level and injuries.

VII. Heart Rate

    A. Target heart rate

    B. Rate of perceived exertion

VIII. Fitness Testing (Fitness Level Assessment)

    A. Body composition analysis

    B. Cardiovascular and muscular endurance tests

IX. Healthy Eating Habits for Fitness and Wellness

Assignments:

Students are expected to spend an additional one and one-half hours per week outside of class completing one or more of the following assignments:

 

1. Fitness assessments (2  per semester)

2. Written goals (1-2 per semester)

3. Objective quizzes, exam(s) (1 - 3)

4. Written report(s) and/or journal(s) (1 - 4)

5. Target heart rate calculation

6. Performance exams

Methods of Evaluation/Basis of Grade.

Writing: Assessment tools that demonstrate writing skill and/or require students to select, organize and explain ideas in writing.		Writing 0 - 15%
Reports and/or journals, goals
This is a degree applicable course but assessment tools based on writing are not included because skill demonstrations are more appropriate for this course.
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.		Problem Solving 0 - 5%
Target heart rate calculation
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.		Skill Demonstrations 10 - 30%
Performance exams, fitness assessment including body composition
Exams: All forms of formal testing, other than skill performance exams.		Exams 10 - 30%
Quizzes and exams
Other: Includes any assessment tools that do not logically fit into the above categories.		Other Category 40 - 60%
Attendance and participation

Representative Textbooks and Materials:

ACSM's Complete Guide to Health and Fitness. 2nd ed. Bushman, Barbara. American College of Sports Medicine. 2017

Instructor prepared materials

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