SRJC Course Outlines

8/15/2020 5:58:03 AMKFIT 16.1 Course Outline as of Fall 2021

Changed Course

Discipline and Nbr:  KFIT 16.1Title:  PLYOS, SPEED AND AGILITY  
Full Title:  Plyometrics, Speed and Agility
Last Reviewed:3/9/2020

UnitsCourse Hours per Week Nbr of WeeksCourse Hours Total
Maximum1.50Lecture Scheduled017.5 max.Lecture Scheduled0
Minimum1.50Lab Scheduled3.006 min.Lab Scheduled52.50
 Contact DHR0 Contact DHR0
 Contact Total3.00 Contact Total52.50
 Non-contact DHR0 Non-contact DHR Total0

 Total Out of Class Hours:  26.25Total 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: 

Catalog Description:
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This course will introduce students to equipment and drills used to improve strength, power, speed, agility, and jumping ability while developing coordination and balance.


Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description: Untitled document
This course will introduce students to equipment and drills used to improve strength, power, speed, agility, and jumping ability while developing coordination and balance.
(Grade or P/NP)

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


Associate Degree:Effective:Inactive:
CSU GE:Transfer Area Effective:Inactive:
IGETC:Transfer Area Effective:Inactive:
CSU Transfer:TransferableEffective:Fall 2013Inactive:
UC Transfer:TransferableEffective:Fall 2013Inactive:

Certificate/Major Applicable: Both Certificate and Major Applicable


Student Learning Outcomes:
Upon completion of the course, students will be able to:
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1. Describe the basic physiology of muscular function as it applies to plyometrics, speed, and
    agility training.
2. Generate and apply exercises for plyometrics, speed and agility with proper form and
3. Design a training protocol based on assessment results of fitness level and athletic goals.

Objectives: Untitled document
Students will be able to:
1. Identify basic muscle anatomy, physiology and function.
2. Identify and perform exercises to increase speed, agility and speed endurance.
3. Explain the importance of periodization in a strength and conditioning program.
4. Describe proper technique, injury prevention, and safety concerns for plyometrics, speed, and
    agility training.
5. Design a sport-specific strength and conditioning program.
6. Assess current fitness level and establish athletic goals.
7. Describe effect of strength, agility, balance, coordination, speed, power and flexibility training
    on sport performance.

Topics and Scope
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I. Muscle Anatomy, Physiology and Function
    A.  Muscle tissue, bones, tendons and ligaments
    B.  Muscle fiber types
    C.  Eccentric, concentric, and isometric muscle action
    D. Structure of muscle cell
    E. Muscle elasticity and the stretch-shortening cycle
II. Types of Training
    A. Power training
    B. Flexibility
    C. Aerobic and anaerobic training
    D. Muscular endurance and strength
III. Exercises and Drills
    A. Proper warm-up
    B. Assisted and resisted acceleration
    C. Assisted and resisted speed
    D. Agility ladders
    E. Basic and supplemental speed technique
    F. Basic and supplemental acceleration
    G. Plyometrics jumps
    H. Sprints
    I. Cone drills
    J. Medicine ball
    K.  Reaction and directional change
    L. Quick feet
    M. Bleachers and bench stepping
    N. Jump rope
    O. Hurdles
IV. Periodization and Program Design
    A. Fitness testing and assessment
    B. Athletic goals
    C. Sport specific programming
    D. Frequency, intensity, and volume of training
    E. Proper preparation and progression
    F. Injury prevention and safety concerns
    G. Program design

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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 testing and assessment (1-2 per semester)
2. Short term and long term goal setting (2 - 4 per semester, 1 - 2 pages each)
3. Performance exam(s) (1-3 per semester)
4. Developing a sport-specific program
5. Written reports or journals (1 per week)
6. Exam(s)/quiz(zes) (1 - 3)
7. Performing exercises 1 to 2 hours per week in addition to regularly scheduled class meetings

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 reports and journals, program design
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.Problem Solving
5 - 10%
Fitness testing and assessment
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.Skill Demonstrations
10 - 30%
Performance exam(s)
Exams: All forms of formal testing, other than skill performance exams.Exams
20 - 40%
Other: Includes any assessment tools that do not logically fit into the above categories.Other Category
30 - 50%
Participation and attendance

Representative Textbooks and Materials:
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Training for Speed, Agility, and Quickness. 2nd ed. Brown, Lee and Ferrigno, Vance. Human Kinetics. 2015 (classic)
Jumping Into Plyometrics. 2nd ed. Chu, Donald. Human Kinetics. 1998 (classic)
Advanced Power Training, Version 1.1. Maliszewski, Anne. Human Kinetics. 2006 (classic)
Instructor prepared materials

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