ࡱ> uxta bjbj 4DAbAb  PPPPPddd8dDdz&DDDDD zzzzzzz$|i2zPnnn2zPPDDGztttn:PDPD ztn zttowD ]{x|rrPy]z0zr$ww"PwD0O"tq2z2zznnnn B : GROSSMONT COLLEGE Official Course Outline EXERCISE SCIENCE 008A BEGINNING INDOOR CYCLING 1. Course Number Course Title Semester Units Semester Hours ES 008A Beginning Indoor Cycling 1.0 1 hour lecture: 16-18 hours 1 hour lab: 16-18 hours 32-36 outside-of-class hours for lecture 64-72 total hours 2. Course Prerequisites None Corequisite None. Recommended Preparation None. 3. Catalog Description This course is designed to provide a beginning level indoor cycling experience to develop the key components of health-related physical fitness: cardiorespiratory, endurance, muscular strength/endurance, body composition, and flexibility. The components of fitness will be met through structured individually paced indoor group cycling classes. Students will also learn the fundamental principles of physical fitness and their impact on a life-long health and wellness. 4. Course Objectives The student will: Identify the basic functional aspects of physical fitness necessary to maintain the health and vigor of his/her body for a lifetime. Recognize and demonstrate indoor cycling safety guidelines through proper body positions and mechanics. Demonstrate technique and knowledge of indoor cycling and bike adjustment. Arrange and safely perform activities on an indoor cycling bike. Identify and interpret the interplay of variables which are essential to a healthy lifestyle: muscular strength/endurance, cardiorespiratory endurance, flexibility, nutrition, stress management, and weight management. Discuss and employ attitudes concerning the positive relationship between lifelong physical fitness and disease prevention and overall health. Evaluate current health-related physical fitness, develop a personalized beginning level indoor cycling program, and measure progress relative to individual goals and standard exercise theories. Design methods to increase individual adherence and enjoyment of regular exercise. Apply theories of exercise conditioning and other relevant health-related topics. 5. Instructional Facilities Indoor cycling facility (indoor cycling bikes, carpeted, functional training equipment, adequate air conditioning, flexibility mats, music, and voice-prompt system). Computer monitoring system. Projector and screen. ES 008A BEGINNING INDOOR CYCLING page 2 6. Special Materials Required of Student a. Appropriate footwear (indoor cycling shoes are optional) b. T-shirt or cycling jerseys, cycling chimes, shorts, or sweats, appropriate exercise attire for indoor activities. c. Water bottle d. Towel 7. Course Content Basic fitness training methods to increase muscle strength, flexibility, and cardiovascular endurance for beginning level indoor cycling. Assessment of body conditions and limitations. Fitness training principles. Psychological, physical, and overall health benefits of exercise training to enhance overall health. Stress management and relaxation techniques. Injury prevention and treatment. Principles of exercise conditioning, nutrition, weight control, and related health practices. Effects of poor body/health maintenance on society and self. Beginning level personalized indoor cycling fitness training program. 8. Method of Instruction a. Lectures/Demonstration b. Visual instructional materials. c. Instructor-led exercises and individual consultation. d. Beginning level fitness testing and monitoring. 9. Methods of Evaluating Student Performance Beginning level fitness evaluation of aerobic fitness, muscular strength/endurance, flexibility, and body composition. Written final exam (knowledge and core) Practical testing on various conditioning skills. Participation in a variety of conditioning activities. Monitor and adjustment of indoor cycling training activities. Evaluation of outside class assignments utilizing Core Curriculum Booklet assignments (i.e., components of physical fitness and healthy life-styles). 10. Outside Class Assignments Inclusion of at least one additional day of prescribed exercise to meet minimum frequency and training standards needed to gain fitness. At least 1-2 hours per week practicing aerobic and anaerobic fitness techniques. Core Curriculum Booklet assignments (i.e. components of physical fitness and healthy life-styles). 11. Texts Required Text(s): Exercise Science and Wellness Department. The Way to a Long and Healthy Life. El Cajon, CA: ڰAPP, 6th edition, 2017. b. Supplementary texts and workbooks: Instructor materials Addendum: Student Learning Outcomes Upon successful completion of this course, our students will be able to do the following: Demonstrate knowledge, physical fitness, skills and appreciation of aerobic fitness and weight training at a beginning level. Identify basic principles for maintaining an active and healthy life. 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