Course Outline for Physical Education Activity ITC2
Intermediate Integrated Core Fitness

Effective: Fall 2015
SLO Rev: 12/11/2016
Catalog Description:

PEAC ITC2 - Intermediate Integrated Core Fitness

0.50 - 2.00 Units

Designed for students who want to accomplish their goals in strength, fitness and body fat loss through high intensity interval training.
Prerequisite: PEAC ITC1, Strongly Recommended: Physician's approval to participate in high intensity exercise
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. properly perform a clean and jerk;
  2. do a bar dip;
  3. sumo deadlift high pull;
  4. front squat;
  5. use kettle bells properly;
  6. use dumb bells to perform an entire multi-directional training session.
Course Content:
  1. Review on how to perform olympic cleans properly
  2. How to perform a clean and jerk properly
  3. Exercise progressions to do a bar dip
  4. Exercise progressions leading to a front squat
  5. Two armed kettle bell swings
  6. One armed kettle bell swings
  7. Squating with a kettle bell
  8. Russian get ups with a kettle bell
  9. Weighted dead carries with a kettle bell
  10. Weighted dead carries with a dumb bell
  11. Snatches with a dumb bell
  12. Sumo squats with a dumb bell
Methods of Instruction:
  1. Demonstration/Exercise
  2. Practice/Demonstration
  3. Use of Recordings
  4. Small Group Coaching
Assignments and Methods of Evaluating Student Progress:
  1. After reading about heart rate training zones, figure out what your heart rate training zone numbers are and explain why 120 beats per minutes is a significant number for heart rate training and recovery.
  2. Outline on a piece of paper the energy systems in the body and how each one is activated through movement.
  3. After reading the chapter on how to squat, list and describe all the different types of squat exercises.
  1. Class Work
  2. Class Participation
  3. Exams/Tests
  4. Student Teaching Demonstrations
  5. Skills performance examination
Upon the completion of this course, the student should be able to:
  1. Work within a group, or team, to solve problems
  2. Demonstrate and explain the physiological reasons for performing a proper warm up.
Textbooks (Typical):
  1. Charles B. Corbin and Ruth Lindsey (2011). Fitness for Life Human Kinetics.
Abbreviated Class Schedule Description:
Designed for students who want to accomplish their goals in strength, fitness and body fat loss through high intensity interval training.
Prerequisite: PEAC ITC1, Strongly Recommended: Physician's approval to participate in high intensity exercise