| 12/21/2024 6:47:00 PM |
| 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:
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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:
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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: | | |
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| CSU GE: | Transfer Area | | Effective: | Inactive: |
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| IGETC: | Transfer Area | | Effective: | Inactive: |
| |
| CSU Transfer: | Transferable | Effective: | Fall 2013 | Inactive: | |
| |
| 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. 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:
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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
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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:
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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. 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:
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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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