Course Outline for Physical Education Activity ITC3
Advanced Integrated Core Fitness

Effective: Fall 2015
SLO Rev: 12/21/2016
Catalog Description:

PEAC ITC3 - Advanced Integrated Core Fitness

0.50 - 2.00 Units

Designed for students who want to improve their fitness and lose body fat through high intensity training and a total body workout.
Prerequisite: PEAC ITC2.
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 an understanding of the body composition and its impact on overall health;
  2. move for a minimum of thirty minutes non-stop with their heart rate between 70 to 85% of their predicted maximum heart rate;
  3. dead lift a minimum of 75% of their current body weight;
  4. properly squat 75% of their body weight;
  5. do a pull up;
  6. complete a three minute non-stop core routine;
  7. demonstrate the variations in training utilizing a high intensity interval training, body building and strength training.
Course Content:
 
  1. Body Composition - What it is and why it is important
  2. How to assess body composition
  3. Heart rate training - Learning to train while within your target training zones during circuit training.  
  4. Dead lifts - How to perform them correctly and improve your overall core strength.
  5. How to Squat properly and perform squats in a circuit routine. 
  6. Pull ups and pull up variations to improve core strength.  
  7. Core routines - Using planks, squats, dead lifts and pull ups
  8. Training variations - high intensity interval training circuit training, strength training and body building routines. 
Methods of Instruction:
  1. Demonstration/Exercise
  2. Discussion Seminar
  3. Group Activities
  4. Individual Performance
  5. Small Group Coaching
Assignments and Methods of Evaluating Student Progress:
  1. After reading and discussing target heart rate training, determine and write out on a piece of paper what your training numbers are for 70%, 80% and 85%.
  2. After assessing your lean mass, determine what your weight should be at a healthy percentage of body fat?
  3. After doing your strength assessment in the squat and the dead lift calculate how much you would need to improve in order to lift, 75%, 100% and 110% of your body weight.
  1. Class Work
  2. Class Participation
  3. Exams/Tests
  4. Final 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. Work within a group, or team, to solve problems
Textbooks (Typical):
  1. Corbin, Charles (2013). Fitness for Life Human Kinetics.
Abbreviated Class Schedule Description:
Designed for students who want to improve their fitness through high intensity training and a total body workout.
Prerequisite: PEAC ITC2.