PHED 22: BEGINNING FLEXIBILITY & MOBILITY
Foothill College Course Outline of Record
|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|
|Grade Type:||Letter Grade (Request for Pass/No Pass)|
Student Learning Outcomes
- Identify the components of fitness and goals/benefits for flexibility exercises.
- Demonstrate proper stretching and flexibility exercise techniques and increasing expertise in flexibility exercises.
The student will be able to:
A. evaluate range of motion measurements in musculoskeletal joints.
B. assess musculoskeletal tension as it relates to flexibility.
C. employ safe and effective stretching techniques to reduce tension in skeletal muscles and joints.
D. practice stretching for fitness and enjoyment.
E. select appropriate stretches for individual abilities.
F. increase muscle suppleness and joint flexibility through progressive programs specific to the individuals.
G. describe how stretching relates to the components of fitness.
1. Hip range of motion pre/post test
a. Seated wide angle forward bend (measure hip angle)
b. Reclined hamstring measurement
c. Prone quadricep measurement
2. Shoulder range of motion
a. Hand lock
a. Seated forward bend
b. Prone--cobra stretch
c. Seated vs. reclined twist
1. Muscle groups and muscle action
2. Tendon, ligaments and joint compression as related to joint range of motion
3. Factors that influence flexbility including aging process
C. Safe/effective techniques
1. Application to individual characteristics and purpose
2. Stretch reflex, reciprocal inhibition reflex and precautions
3. Basic theories of stretching techniques and related kinesiology
4. Yoga, pilates, athletic techniques
D. Effects of individual stretching routines
1. Functional range of motion
2. Conscious relaxation and muscle tension control
3. Breathing patterns
4. Postural capability
G. Fitness components
1. Strength and muscle endurance
4. Body composition
A. Shoulder opening exercises
B. Hip opening exercises
C. Posterior and anterior pelvic tilting
D. Hamstring opening exercises
E. Hand and feet stretching and strengthening exercises
F. Spinal flexion and extension, twisting, and bending
Special Facilities and/or Equipment
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. Evaluation and regular participation for maximum improvement
B. Final exam covering basic concepts of:
1. Flexibilty principles and joint range of motion
2. Types of stretching exercises
3. Beneficial effects
4. Precautions and injury prevention
5. Effects of aging process
Method(s) of Instruction
Instructor demonstration, mini-lecture, group discussion.
Representative Text(s) and Other Materials
Hopson, Janet L., Rebecca J. Donatelle, and Tanya R. Littrell. Get Fit, Stay Well! 7th ed. Glenview, IL: Pearson Education, 2017.
Types and/or Examples of Required Reading, Writing, and Outside of Class Assignments
Optional reading and writing assignments as recommended by instructor.