Course Outline for Physical Education Activity STP1
Introduction to Cardio- Step

Effective: Fall 2013
SLO Rev: 12/28/2016
Catalog Description:

PEAC STP1 - Introduction to Cardio- Step

0.50 - 2.00 Units

Designed to improve cardio-respiratory fitness utilizing a variety of choreographed and non-choreographed movement patterns. Proper stepping techniques, coinciding and non-coinciding arm and leg patterns, floor exercises and mat work, light hand weights with stretching, will be incorporated.
0835.10 - Physical Fitness and Body Movement
Letter Grade Only
Type Units Inside of Class Hours Outside of Class Hours Total Student Learning Hours
Laboratory 0.50 - 2.00 36.00 - 108.00 0.00 36.00 - 108.00
Total 0.50 - 2.00 36.00 - 108.00 0.00 - 0.00 36.00 - 108.00
Measurable Objectives:
Upon completion of this course, the student should be able to:
  1. demonstrate a basic level of cardiovascular fitness through a series of stepping exercises;
  2. demonstrate a knowledge of muscular strength and cardio fitness to increase resting metabolism and improve fat loss;
  3. demonstrate and explain how to calculate their target heart rate training zones;
  4. design, create and choreograph exercise step patterns;
  5. track their blood pressure on a consistent basis;
  6. summarize and compare the differences between aerobic and anerobic conditioning.
Course Content:
  1. Role of resistance exercise in overall health and wellness.
  2. Principles of resistance exercise.  
  3. Step exercises that provide aerobic fitness and lower the heart rate.
  4. Provide a series of step exercises and movements that will promote strength endurance 
  5. Aerobic and Anaerobic Training Exercises using step boxes
  6. High glycemic foods and their effect on your health
  7. Symptoms of prediabetes
Methods of Instruction:
  1. Demonstration/Exercise
  2. Lecture/Discussion
  3. Individual Performance
  4. Practice/Demonstration
  5. Presentation of audio-visual materials
  6. Textbook reading assignments
Assignments and Methods of Evaluating Student Progress:
  1. Read the chapter on blood pressure and blood sugar. Be prepared to discuss how these two measurements relate to pre-diabetes and hypertension.
  2. Measure blood pressure twice weekly over six weeks. Keep a journal of each day's measure
  3. Keep a 12-week exercise journal. In the journal record daily activity, time spent on the activity, how you felt and your exercise heart rate. Once every two weeks record your hips to waist measure.
  4. Read the chapter on bench stepping. Be prepared to explain the importance of warming up and cooling down.
  5. Read the chapter on workout intensity. Be prepared to explain the difference between burning fat and burning glucose.
  6. Performance final will be a 2-3 minute stepping routine choreographed by the student.
  7. Calculate personal 10-second target heart rate zone, and explain the importance of this information.
  1. Class attendance and participation in assigned class activities, promptness to class.
  2. Quizzes
  3. Journals
  4. Final Class Performance
Upon the completion of this course, the student should be able to:
  1. Demonstrate and explain the physiological reasons for performing a proper warm up.
  2. Demonstrate improved fitness, and overall wellness, by participating in a consistent training program
Textbooks (Typical):
  1. Bricker, kathryn and Sabra Bonelli (2011). Traditional Aerobics and Step Training Human Kinetics.
  • Appropriate physical education attire.
Abbreviated Class Schedule Description:
Designed to improve cardio-respiratory fitness utilizing a variety of choreographed and non-choreographed movement patterns. Proper stepping techniques, coinciding and non-coinciding arm and leg patterns, floor exercises and mat work, light hand weights with stretching, will be incorporated.