PHED 19C: INTERMEDIATE KICKBOXING FOR FITNESS
Foothill College Course Outline of Record
| Heading | Value |
|---|---|
| Units: | 1 |
| Hours: | 3 laboratory per week (36 total per quarter) |
| Advisory: | This course is included in the Combatives family of activity courses. |
| Degree & Credit Status: | Degree-Applicable Credit Course |
| Foothill GE: | Area VII: Lifelong Learning |
| Transferable: | CSU/UC |
| Grade Type: | Letter Grade (Request for Pass/No Pass) |
| Repeatability: | Not Repeatable |
Student Learning Outcomes
- Demonstrate proper alignment and advanced level of kicking/punching techniques.
Description
Course Objectives
The student will be able to:
A. Identify major muscles and bones related to kickboxing
B. Understand the fundamentals of applied kinesiology
C. Demonstrate intermediate level movements and sequences
D. Demonstrate proper alignment of intermediate punching and kicking postures
E. Modify exercises to achieve personal fitness goals
F. Recognize and implement the importance of safe exercise practice
Course Content
A. Muscular and skeletal system as they relate to kickboxing
B. Fundaments movements
1. Sagittal plane: flexion, extension, dorsiflexion, plantarfexion
2. Frontal plane: abduction, adduction, elevation, depression, inversion, eversion
3. Transverse plane: rotation, pronation, supination, horizontal flexion and extension
B. Anatomical terminology: major muscles, joints and bones
C. Movements/combination drills based on 32-count phrasing using music
D. Increased focus and concentration in performance of intermediate level punching and kicking drills
E. Cardiovascular high intensity exercise without fatigue
F. Body alignment, core strength and hip rotation in smooth sequential intermediate level kickboxing movements
G. Injury prevention
1. General good health
2. Proper warm-up/cool-down/stretching
3. Monitoring of maximum and target heart rates
H. Physical benefits
1. Cardiovascular
2. Muscular strength and endurance
3. Flexibility
4. Body composition
Lab Content
Laboratory content may include, but is not limited to:
A. Footwork
1. Fighting stance
2. Proper alignment for punching and kicking postures
3. Double step touch
4. Squat lunges (stationary)
5. Squat lunges (traveling)
6. Jumping jacks
7. Shuffle
8. Ball change
9. Pivot
10. Sweeping
B. Punches
1. Jabs
2. Double jabs
3. Cross
4. Double cross
5. Triple cross
6. Upper cut
7. Double upper cut
8. Hook
9. Double hook
C. Kicks
1. Crescent kick
2. Axe kick
3. Step kick
4. Step knee kick
5. Double step kick
6. Rear kick with squat
7. Side kick
8. Step side kick
9. Double step kick
10. Roundhouse kick
11. Roundhouse kick with jumping jack
12. Hook kick
D. Core strength skills
1. Bob and weave
2. Blocking
3. Side knee up with one leg balance
4. Repeated one-leg kicking
5. Upper cut using core muscles
Special Facilities and/or Equipment
Method(s) of Evaluation
A. Direct observation of student skills and techniques
B. Student demonstration of individual intermediate level kickboxing routine
Method(s) of Instruction
Cooperative learning exercises, instructor and student demonstration, mini-lectures.
Representative Text(s) and Other Materials
Di Marino, Stefano. A Complete Guide to Kickboxing. Enslow Publishing, 2017.
Types and/or Examples of Required Reading, Writing, and Outside of Class Assignments
Optional reading and writing exercises as recommended by instructor.