SRJC Course Outlines

9/20/2019 9:51:45 PMKFIT 17.1 Course Outline as of Fall 2016

Changed Course
CATALOG INFORMATION

Discipline and Nbr:  KFIT 17.1Title:  INTERVAL TRAINING  
Full Title:  Interval Training
Last Reviewed:4/23/2013

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: 
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: Untitled document
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:
 
CSU GE:Transfer Area Effective:Inactive:
 
IGETC:Transfer Area Effective:Inactive:
 
CSU Transfer:TransferableEffective:Fall 2013Inactive:
 
UC Transfer:TransferableEffective:Fall 2013Inactive:
 
C-ID:

Certificate/Major Applicable: Major Applicable Course



COURSE CONTENT

Student Learning Outcomes:
Upon completion of the course, students will be able to:
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1. Demonstrate and apply proper technique and interval training protocol based on fitness level.
 

Objectives: Untitled document
Upon completion of the course students will 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
          1.  Machines
          2.  Free weights
          3. Agility ladders
          4. Stability balls
          5. Resistance bands
          6. 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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1. Goal setting
2. Development of an inteval training program based on fitness level and goals
3. Fitness assessments
4. 1-3 exams or quizzes
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%
Multiple choice, True/false
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 Edition. American College of Sports Medicine. Human Kinetics: 2003

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