Academic Catalog


Foothill College Course Outline of Record

Foothill College Course Outline of Record
Heading Value
Effective Term: Summer 2023
Units: 1
Hours: 3 laboratory per week (36 total per quarter)
Advisory: This course is included in the Strength Development 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

  • Design and implement a strength training work-out using balls, weights and core exercises
  • Demonstrate increasing proficiency in core strength


A total body conditioning course that emphasizes intense free weight exercises set to music and incorporates core conditioning. Featured equipment includes dumbbells, body bar, resistance bands, body weight, and balls. Students must provide their own fitness mat.

Course Objectives

The student will be able to:

  1. Demonstrate and explain safety considerations and correct lifting techniques for all major muscle groups
  2. Employ proper warm-up, cool-down, and plan modifications/variations as needed to meet individual needs
  3. Increase strength levels and muscle endurance
  4. Recognize and explain the components of health related fitness and the benefits of muscular strength, endurance, and power (sports related fitness)
  5. Set reasonable fitness goals at the intermediate level and design a plan to achieve fitness goals
  6. Understand the principles of core training and the overall benefits of core control

Course Content

  1. Instructor discusses safety and demonstrates correct lifting techniques and stretching exercises, including complementary breathing pattern; modifications and variations are explained
    1. Muscle groups: legs, back, chest, shoulders, abs, arms
    2. Exercises: squat, lunge, plie, bicep curl, tricep kick back, upright row, bent over row, overhead press
  2. Active aerobic warm-up (1-3) and cool-down (4)
    1. Dance aerobics
    2. Sport style warm-up may include jogging, jump rope, or circuit
    3. Light weights or no weights with high repetitions using exercises that will be used with heavier weight later in class
    4. Core training and static stretches for neck, shoulders, back, abs, and legs
  3. Pre- and post-testing
    1. Leg press max, bench press max, and pull-up or lat pull-down max
    2. Sit-up and push-up to exhaustion with good form
  4. Health related fitness components
    1. Strength, flexibility, endurance, cardiovascular endurance, body composition
  5. Benefits of strength development and guidelines for designing individual programs
    1. Benefits: hypertrophy, endurance, rehab, increase flexibility, burn calories efficiently, improved posture, improved quality of breathing, decrease risk of osteoporosis, mental health
    2. Instructor provides explanation and resources for various types of strength training specificity, overload, adaptation, progression, plateau/reverse, maintenance
  6. Core training and muscles involved
    1. Pelvic neutral, pelvic floor muscular control, hip and shoulder stability
    2. Abdominals, low-back, gluteals, hip flexors

Lab Content

  1. Lifting
  2. Squatting
  3. Bench pressing
  4. Stretching
  5. Cardio work

Special Facilities and/or Equipment

1. Fitness mat and weight room.
2. 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

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

Pre- and post-testing on strength, endurance, and flexibility will be assessed by direct instructor observation and/or written evaluation
Safe participation as observed during class
Students will develop a fitness goal and create a fitness plan to meet the needs of goal

Method(s) of Instruction

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

Cooperative learning exercises

Representative Text(s) and Other Materials

Baechle, Thomas R., and Roger N. Earles. Weight Training Steps to Sucess, 5th ed.. 2020.

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

  1. Handouts and written assessments as assigned


Physical Education