| 12/21/2024 7:16:50 PM |
| Changed Course |
| CATALOG INFORMATION
|
| Discipline and Nbr:
KFIT 17.1 | Title:
INTERVAL TRAINING |
|
| Full Title:
Interval Training |
| Last Reviewed:3/9/2020 |
| 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:
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Interval training is a discontinuous style of training where different intensities and/or types of exercises are alternated along with rest periods. Course will include various methods of interval training including a warm-up, cool-down, cardiovascular conditioning, muscular endurance, core training, and flexibility.
Prerequisites/Corequisites:
Recommended Preparation:
Limits on Enrollment:
Schedule of Classes Information
Description:
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Interval training is a discontinuous style of training where different intensities and/or types of exercises are alternated along with rest periods. Course will include various methods of interval training including a warm-up, cool-down, cardiovascular conditioning, muscular endurance, core training, and flexibility.
(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: | | |
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| CSU GE: | Transfer Area | | Effective: | Inactive: |
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| IGETC: | Transfer Area | | Effective: | Inactive: |
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| CSU Transfer: | Transferable | Effective: | Fall 2013 | Inactive: | |
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| UC Transfer: | Transferable | Effective: | Fall 2013 | Inactive: | |
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| 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:
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1. Demonstrate and apply proper technique and interval training protocol based on fitness level.
Objectives:
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At the conclusion of this course, the student should be able to:
1. Identify basic musculo-skeletal anatomy.
2. Demonstrate proper form and technique for exercises and use of fitness equipment.
3. Explain the use of specific muscle groups in relation to various weight training exercises.
4. Describe principles, methods and benefits of interval training.
5. Create short and long term fitness goals.
6. Assess personal fitness level.
7. Explain proper safety considerations and modifications for interval training exercises and
equipment.
8. Assess target heart rate and exercise intensity.
Topics and Scope
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I. Basic Musculo-Skeletal Anatomy
II. Form and Technique for Use of Equipment
A. Machines
B. Free weights
C. Agility ladders
D. Stability balls
E. Resistance bands
F. Glider discs
III. Exercise Selection
A. Fitness level
B. Muscles worked
C. Physical fitness component
IV. Methods of Interval Training
A. H.I.I.T. (High Intensity Interval Training)
B. Tabata interval training
C. Cardiovascular (aerobic) intervals
D. Anaerobic capacity intervals
E. Power intervals
F. Rest periods
G. Benefits
H. Time, intensity, repetitions, and recovery
V. Benefits of Interval Training
A. Excess Post Oxygen Consumption (EPOC)
B. Aerobic capacity
C. Body composition
D. Sport specific
VI. Goal Setting
A. SMART goals
B. Sport specific
VII. Fitness Assessment
A. Baseline
B. Post-test
VIII. Appropriate Safety, Modifications and Progressions Based on Fitness Level
IX. Cardiovascular Fitness and Heart Rate
A. Resting heart rate
B. Maximum heart rate
C. Target heart rate
D. Exercise heart rate intensity
Optional topic:
X. Basic Nutritional Concepts
A. Healthy Eating
B. Pre and post workout meals
C. Critical evaluation of diets and supplements
Assignments:
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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. Goal setting
2. Development of an interval training program based on fitness level and goals
3. Fitness assessments
4. Exam(s) or quiz(zes) (1 - 3)
5. Performance exams
6. Target heart rate calculation
7. Critique of diet or supplements
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
5 - 25% |
| Goal assignment, critique of diet or supplements | |
| Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills. | Problem Solving
5 - 25% |
| Target Heart Rate Calculation, Interval Training Program Design | |
| Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams. | Skill Demonstrations
5 - 25% |
| Skill performance exam | |
| Exams: All forms of formal testing, other than skill performance exams. | Exams
15 - 30% |
| Exam(s) or quiz(zes) | |
| Other: Includes any assessment tools that do not logically fit into the above categories. | Other Category
40 - 60% |
| Participation and attendance | |
Representative Textbooks and Materials:
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Instructor prepared materials
ACSM Fitness Book. 3rd ed. American College of Sports Medicine. Human Kinetics. 2003 (classic)
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