Academic Catalog

PHDA 15B: INTERMEDIATE MODIFIED TOTAL FITNESS

Foothill College Course Outline of Record

Foothill College Course Outline of Record
Heading Value
Effective Term: Fall 2026
Units: 1
Hours: 3 laboratory per week (36 total per quarter)
Degree & Credit Status: Degree-Applicable Credit Course
Foothill GE: Area 7: Lifelong Learning
Transferable: CSU Approved, UC Pending
Grade Type: Letter Grade (Request for Pass/No Pass)
Repeatability: Not Repeatable

Student Learning Outcomes

  • Demonstrate the proper safe form and technique of a variety of full body exercises.
  • Identify and discuss the components of a total body fitness program.

Description

Designed to provide the student the opportunity to engage in an appropriate and safe total body workout. Exercise programs will be developed with consideration given to each student's individual needs and abilities. Students will progress in their level of exercise, incorporating balance and coordination activities.

Course Objectives

The student will be able to:

  1. Identify and apply the components of a comprehensive fitness program.
  2. Understand the principles of fitness.
  3. Demonstrate proper technique and body mechanics of each exercise.
  4. Understand training benefits of balance and coordination activities.
  5. Incorporate balance and coordination activities into fitness program.
  6. Understand body equilibrium, proprioception, and spacial awareness.
  7. Understand the role that muscular strength, muscular endurance, and flexibility play towards improved balance and coordination.

Course Content

  1. Components of fitness
    1. Cardiovascular endurance
    2. Muscular strength
    3. Muscular endurance
    4. Flexibility
    5. Balance and coordination
    6. Body composition
  2. Principles of fitness
    1. Frequency
    2. Intensity
    3. Set and repetitions
    4. Progression and overload
    5. Specificity
    6. Adaptation and recovery
    7. Warm-up
    8. Cool down
  3. Body mechanics
    1. Breathing technique
    2. Posture
    3. Proper form
    4. Range of motion
  4. Balance and coordination training
    1. Static balance
    2. Dynamic balance
    3. Body equilibrium
    4. Proprioception
    5. Body awareness and body positioning
    6. Spacial awareness
    7. Reaction time
    8. Agility
  5. Improved muscular strength and muscular endurance
    1. Integrating balance and stabilization exercises
    2. Functional balance and coordination activities
  6. Improved flexibility and joint range of motion
    1. Active stretching vs. passive stretching
    2. Dynamic balance activities to improve flexibility

Lab Content

During the periods of instruction, the student will demonstrate their skill in class by performing each exercise safely and correctly with awareness to their level of exertion, posture, and body alignment.

Special Facilities and/or Equipment

Gymnasium with fitness equipment, to include weight machines, hand weights, cardiovascular and balance equipment.

Method(s) of Evaluation

Methods of Evaluation may include but are not limited to the following:

Pre- and post-activity measurement
Measurable progress on SEC
Written self-evaluation

Method(s) of Instruction

Methods of Instruction may include but are not limited to the following:

Instructor demonstration and interaction
Discussion
Cooperative learning exercises

Representative Text(s) and Other Materials

No materials are required for this course.

Types and/or Examples of Required Reading, Writing, and Outside of Class Assignments

Optional reading and writing assignments as recommended by instructor.

Discipline(s)

Physical Education (Adapted): Disabled Student Programs and Services