SRJC Course Outlines

4/18/2024 7:22:26 PMKAQUA 63 Course Outline as of Fall 2023

New Course (First Version)
CATALOG INFORMATION

Discipline and Nbr:  KAQUA 63Title:  LAP SWIM PROG DESIGN  
Full Title:  Lap Swimming Program Design
Last Reviewed:3/13/2023

UnitsCourse Hours per Week Nbr of WeeksCourse Hours Total
Maximum1.50Lecture Scheduled017.5 max.Lecture Scheduled0
Minimum.50Lab Scheduled06 min.Lab Scheduled0
 Contact DHR3.00 Contact DHR52.50
 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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Students will learn how to develop their own personal swim training program based on their personal fitness goals. This course offers flexibility to complete the participation requirement during any open lap swim hours at the Santa Rosa Campus.

Prerequisites/Corequisites:


Recommended Preparation:

Limits on Enrollment:

Schedule of Classes Information
Description: Untitled document
Students will learn how to develop their own personal swim training program based on their personal fitness goals. This course offers flexibility to complete the participation requirement during any open lap swim hours at the Santa Rosa Campus.
(Grade or P/NP)

Prerequisites:
Recommended:
Limits on Enrollment:
Transfer Credit:CSU;
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 2023Inactive:
 
UC Transfer:Effective:Inactive:
 
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. Complete personal lap swim training program based on personal fitness goals and proper swim mechanics.
2. Create a personalized swim training program with proper progression, exercise intensity, and event specific training guidelines.
 

Objectives: Untitled document
At the conclusion of this course, the student should be able to:
1. Demonstrate safe and proper swim training techniques and mechanics.
2. Monitor exercise intensity using target heart rate and perceived rate of exertion.
3. Design personal swimming program based on proper progression and event specific training.
4. Use fitness assessments and established goals to design swim training program.
5. Demonstrate technical components of strokes, starts, and turns.
6. Identify and summarize swim training information from credible sources.

Topics and Scope
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I. Warm-up Activities
    A. Low intensity cardio/respiratory exercise
    B. Dynamic stretching
II. Swim Program Design
    A. Proper progression based on fitness level
    B. Periodization
    C. Interval training
    D. Aerobic vs anaerobic training
    E. Proper design based on goals
    F. Event specific training
III. Muscular Development
    A. Strength
    B. Endurance
    C. Resistance training
    D. Effective use of training equipment
         1. Kicking gear
         2. Pulling gear
         3. Snorkles
IV. Flexibility/Range of Motion
V. Injury Prevention
VI. Exercise Intensity Measurement
    A. Frequency, Intensity, Time, Type (FITT) principle
    B. Establish appropriate target heart rate zones based on program
    C. Rate of Perceived Exertion (RPE)    
VII. Fitness Assessments
    A. Cardiovascular endurance
     B. Muscular endurance
     C. Flexibility
    D. Muscular strength
VIII. Goal-setting
    A. Specific, Measurable, Attainable, Relevant and Timely (SMART) goal
    B. Behavior change principles
    C. Motivation
IX. Credible Sources for Swim Training Information

Assignments:
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1. Pre- and post-fitness assessments
2. Goal-setting assignment
3. Personal swim program design
4. Swim article summary
5. Quizzes

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 - 10%
Swim article summary; goal-setting assignment
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills.Problem Solving
5 - 15%
Personal swim program design
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams.Skill Demonstrations
5 - 10%
Pre- and post-fitness assessments
Exams: All forms of formal testing, other than skill performance exams.Exams
15 - 20%
Quizzes
Other: Includes any assessment tools that do not logically fit into the above categories.Other Category
50 - 60%
Attendance and participation


Representative Textbooks and Materials:
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Science of Swimming Faster. Riewald, Scott and Rodeo, Scott. Human Kinetics. 2015 (Classic)
Instructor prepared materials

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