SRJC Course Outlines

8/15/2020 6:24:24 AMKFIT 21.1 Course Outline as of Fall 2021

Changed Course
CATALOG INFORMATION

Discipline and Nbr:  KFIT 21.1Title:  CARDIO KICKBOXING  
Full Title:  Cardio Kickboxing
Last Reviewed:4/27/2020

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: 
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: Untitled document
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:
 
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.  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: Untitled document
Students will 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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