Academic Catalog

PHED 20A: BEGINNING MAT PILATES

Foothill College Course Outline of Record

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 Flexibility & Stability 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

  • Identify the principles and goals for beginning level Pilates exercises.
  • Demonstrate proper technique and increasing expertise in Pilates exercises.

Description

Beginning Pilates stresses the fundamentals and principles of the Pilates method. Traditional mat Pilates exercises and principles are combined to achieve body control, core strength and joint mobility.

Course Objectives

The student will be able to:
A. identify the exercises and principles of beginning mat Pilates
B. engage in exercises appropriate for individual abilities
C. demonstrate and/or explain benefit of combining Pilates principles with the mat exercises
D. demonstrate knowledge of the anatomy and terminology used in performing the beginning mat Pilates exercises
E. maintain or demonstrate increased core strength, joint mobility and body control

Course Content

A. Principle of matwork
1. Concentration through connecting mind and body with breathing and relaxation techniques
2. Controlled and precise movement
3. Strengthen core muscles
4. Increase precision by focusing on correct movement patterns and complimentary breathing techniques
B. Appropriate exercises for individual abilities
1. Use of visual and verbal cues to demonstrate exercises
2. Techniques for correct body alignment and releasing muscle tension
C. Mat Pilates exercise
1. Exercises that progress from simple to complex
2. Use of whole body for improved stability, strength and flexibility
3. Muscle developed uniformly
D. Kinesthetic awareness
1. Use of visual framework to reinforce movements
2. Abdominal and lower back strengthening
3. Body awareness
E. Muscle strength and tone
1. Abdomen and buttocks
2. Lower back and hips
F. Flexibility and balance
1. Fluid, unrestricted movement

Lab Content

Lab content may contain but is not limited to:
A. Roll up
B. Single leg circles
C. Rolling like a ball
D. Single leg stretch
E. Double leg stretch
F. The hundred
G. Spine stretch forward
H. Spine twist
I. Obliques

Special Facilities and/or Equipment

A. Fitness mat and appropriate workout clothing. Towel is optional.
B. When taught as an online distance learning or hybrid section, students and faculty need ongoing and continuous internet and email access.

Method(s) of Evaluation

A. Instructor and student pre-test and post-test of exercise performance and knowledge of beginning terminology and principles
B. Assess student's ability to demonstrate or explain principles of mat Pilates as related to mat exercises

Method(s) of Instruction

Lecture presentations and classroom discussion using the language of Pilates.

Representative Text(s) and Other Materials

Isacowitz, Rael. Pilates. 2nd ed. Champaign, IL: Human Kinetics, 2014.

 

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

Optional writing exercise based on recommended reading.

 

Discipline(s)

Physical Education, Dance