SRJC Course Outlines

6/12/2024 9:38:27 PMPHYED 33 Course Outline as of Fall 2003

Changed Course

Discipline and Nbr:  PHYED 33Title:  PILATES MAT  
Full Title:  Pilates Mat
Last Reviewed:4/13/2020

UnitsCourse Hours per Week Nbr of WeeksCourse Hours Total
Maximum2.00Lecture Scheduled017.5 max.Lecture Scheduled0
Minimum1.00Lab Scheduled4.003 min.Lab Scheduled70.00
 Contact DHR0 Contact DHR0
 Contact Total4.00 Contact Total70.00
 Non-contact DHR0 Non-contact DHR Total0

 Total Out of Class Hours:  0.00Total Student Learning Hours: 70.00 

Title 5 Category:  AA Degree Applicable
Grading:  Grade or P/NP
Repeatability:  22 - 4 Times in any Comb of Levels
Also Listed As: 
Formerly:  PE 92

Catalog Description:
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This class is designed for individuals of all fitness levels, dancers and athletes who want to increase overall movement efficiency, correct muscle imbalances, increase core strength and develop the mind/body connection during movement. Students will be introduced to principles of proper alignment, strength, flexibility, balance and coordination through mat exercises that have evolved from the original techniques developed by fitness pioneer, Joseph H. Pilates. Deep breathing is used to facilitate smooth and efficient movement, promote sufficient oxygen circulation and enhance kinesthetic awareness.


Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description: Untitled document
Based on techniques developed by fitness pioneer Joseph Pilates, this course will emphasize coordination, balance, flexibility, and overall body strength with focus on the deep muscles of the body's core, development of the mind/body connection and efficient breathing.
(Grade or P/NP)

Limits on Enrollment:
Transfer Credit:CSU;UC.
Repeatability:22 - 4 Times in any Comb of Levels


Associate Degree:Effective:Inactive:
CSU GE:Transfer Area Effective:Inactive:
IGETC:Transfer Area Effective:Inactive:
CSU Transfer:TransferableEffective:Fall 2001Inactive:
UC Transfer:TransferableEffective:Fall 2001Inactive:

Certificate/Major Applicable: Both Certificate and Major Applicable


Outcomes and Objectives:
At the conclusion of this course, the student should be able to:
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Upon completion of the course the student will be able to:
1.  Demonstrate and verbalize knowledge of a variety of exercises based
   on the principles of Joseph Pilates.
2.  Perform fitness activities applying body alignment and usage
   principles integral to the Pilates-based exercise method including:
   recruitment of deep pelvic/abdominal musculature, neutral pelvic and
   spine placement, proper alignment of extremities, coordination of
   breathing with movement, and overall muscle control.
3.  Identify one or more fitness goals and relate these goals to specific
   Pilates-based exercises.
4.  Analyze personal fitness progress in relation to Pilates-based

Topics and Scope
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I.  Theoretical Information
   A.  Historical origins of Pilates-based exercise
       1.  The Joseph Pilates story
       2.  Introduction of Pilates' exercise methods in the Unites States
       3.  Evolution of Joseph Pilates' original theories
           a.  Interpretation of his methods by his students and other
               teachers to whom the exercises were taught
           b.  Developments and modifications up to the present
   B.  Introduction to key principles and objectives of Pilates-based
       1.  Incorporation of natural curves of the spine (neutral pelvic
           and spine position)
       2.  Core strengthening and stability
       3.  Extremity placement
       4.  Improvement of coordination and balance
       5.  Augmentation of joint range of motion
       6.  Development of increased kinesthetic awareness
       7.  Correction of muscle imbalances
       8.  Use of breath
           a.  as a tool to enhance concentration and centering
           b.  to facilitate physical execution
       9.  Injury Prevention
      10.  Use of visualization to facilitate performance of exercises
           and improve mental focus during exercise
II.  Exercise Techniques
    A.  Fundamental movements
        1.  "Pelvic Clocks"
            a.  facilitation of engagement of deep pelvic muscles
            b.  promotion of flexibility, strength and coordination of
                pelvic muscles in relation to the legs
        2.  Breathing exercises
        3.  "Knee folds"
            a.  facilitation of iliopsoas and deep abdominal coordination
                and strength
            b.  promotion of stability of back and pelvis while moving
                the legs
        4.  Various abdominal exercises focusing on engagement of
            internal and external obliques and transversus abdominal
        5.  Scapular Release
            a.  release of muscular tension in neck and shoulders
            b.  augmentation of awareness of scapular positioning in
                "neutral" position
     B. Adaptations of exercises based on Joseph Pilates' original
        1.  Exercises that emphasize:
            a.  strengthening of the deep muscles of the body's core
            b.  stabilizing of the pelvis and spine through engagement
                of deep muscles
            c.  mobilizing and strengthening of extremities while
                stabilizing scapulae or pelvis and low back
        2.  Modifications for varied levels of fitness and special
            populations reflecting research in physical fitness since
            Pilates' time in the areas of biomechanics, muskulo-skeletal
            Injury prevention and contraindicated exercise
     C. Application of key principles such as breathing and neutral spine
        to the execution of exercises
     D. Practice of kinesthetic awareness during all movement

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Written analysis of fitness objectives including identification of
Pilates-based exercises relevant to these objectives and evaluation
of progress towards stated goals throughout the semester.
Practice and demonstration of Pilates-based exercises and techniques.

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
10 - 30%
Written homework
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.Problem Solving
0 - 0%
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.Skill Demonstrations
20 - 40%
Class performances, Performance exams
Exams: All forms of formal testing, other than skill performance exams.Exams
10 - 30%
Multiple choice, True/false, Matching items, Completion
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:
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Instructor prepared materials

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