| 4/18/2024 4:59:48 AM |
| New Course (First Version) |
| CATALOG INFORMATION
|
| Discipline and Nbr:
KFIT 16.1 | Title:
PLYOS, SPEED AND AGILITY |
|
| Full Title:
Plyometrics, Speed and Agility |
| Last Reviewed:3/9/2020 |
| 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: 0.00 | Total Student Learning Hours: 52.50 | |
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 will introduce students to equipment and drills used to improve strength, power, speed, agility, and jumping ability while developing coordination and balance.
Prerequisites/Corequisites:
Recommended Preparation:
Limits on Enrollment:
Schedule of Classes Information
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.
(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: |
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| CSU Transfer: | Transferable | Effective: | Fall 2013 | Inactive: | |
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| UC Transfer: | Transferable | Effective: | Fall 2013 | Inactive: | |
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| C-ID: |
Certificate/Major Applicable:
Both Certificate and Major Applicable
COURSE CONTENT
Outcomes and Objectives:
At the conclusion of this course, the student should be able to:
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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 techique, 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
Assignments:
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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. Writtem reports or journals (1 per week)
6. 1-3 exams/quizzes
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 exams | |
| Exams: All forms of formal testing, other than skill performance exams. | Exams
20 - 40% |
| Quizzes/Exams | |
| 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 Edition. Brown and Ferrigno. Human Kinetics: 2005.
Jumping Into Plyometrics, 2nd Edition. Donald A. Chu. Human Kinetics: 1998
Advanced Power Training, 1st Edition. Ann F. Maliszewski. Human Kinetics: 2006
Instructor prepared materials
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