North Seattle College Physical Education Department.

Transcription

1 North Seattle College Physical Education Department Course Title: Yoga Pilates Instructor: Trish Root Course Number: PEC 139 Phone: (206) Time: MWF 10-10:50am Office Hours: M 9-10am, TTh 1-2pm Credits: patricia.root@seattlecolleges.edu Course Description This course integrates components of both Pilates matwork and yoga poses into a complete exercise program. Benefits include posture, strength, flexibility, coordination, and balance improvements as well as opportunities for breathing exercise and relaxation. Proper exercise mechanics, basic yoga and Pilates information, nutrition, and other fitness- and health-related topics are included in course learning materials. Course Materials Located Online Required course reading materials, the midterm exam, the final exam, and grades will be available via Canvas, an online courseware system used by many, if not most, NSC classes. Students will need internet access to view these materials. Upon opening an internet browser, the student will need to type in the Canvas address, below, after which a login and password must be provided: The student s login is their student ID number, and the password will also be the first six letters of their last name. If the last name is fewer than six letters, the student is to re-type enough letters of the last name until all sixs spaces are used. For instance, if the student s last name is Lee, the password is L-E-E-L-E-E (six characters). If the student s last name is Smith, the password is S-M-I-T-H-S. Any student wishing to change their password should record the information in an easily accessible place in the event the password is forgotten. Course Objectives and Outcomes By the end of the class the student will: 1) Perform activities for 50 minutes during each class to encourage improvements in muscular strength, muscular endurance, flexibility, posture, coordination, and balance. 2) Identify, through class activities or through written exams, the body s muscle groups used in yoga and Pilates. 3) Identify, through class activities or though written exams, the yoga poses practiced during class. 4) Improve musculoskeletal fitness, as evidenced through pre- and post-testing fitness scores. 5) Strive to obtain average or better classification of musculoskeletal fitness, as compared to age-based norms in the general population. 6) Use all exercises in a safe and productive manner during each class session, and be able to modify any exercise causing discomfort or pain. 7) Demonstrate at least two breathing techniques used for stress management and relaxation purposes.

2 North Seattle College Essential Learning Outcomes North Seattle College serves a diverse student population with a wide variety of educational backgrounds and goals. This Total Body Training class fosters and promotes the following NSC Essential Learning Outcomes: Knowledge Personal and Social Responsibility, including lifelong learning and personal well-being Student Responsibilities 1. Each student is to arrive on time and prepared to work out. If late, the student needs to inform instructor at the end of class. Students who arrive late will lose participation points. Students who leave early will lose participation points. 2. Each student needs to be aware of discomfort or pain. In such circumstances, the student should notify the instructor and either modify or eliminate the exercise. Use of blankets and blocks for the purposes of body support is encouraged when necessary. Students should inform their physicians of any chronic discomfort, and should also contact them before beginning a new exercise program. 3. Each student is to wear proper attire for the class. Examples of clothing items include bicycle shorts, t-shirts, yoga pants, sweat pants, leggings, etc. Jeans are not appropriate attire. In order to optimize the workout and minimize injury, clothing should not impede movement in class. Any student without proper attire will not be able to participate and HENCE LOSE PARTICIPATION POINTS FOR THAT CLASS PERIOD. NO EXCEPTIONS. This policy is in place to optimize safety in the classroom. 4. Each student is responsible for their own learning experience throughout the quarter. Any student with grade or course progress questions should make an appointment with the instructor well before the end of the academic term. 5. If a student needs any course adaptations or accommodation due to disability, if emergency medication information needs to be shared with the instructor, or if the student needs to make special arrangements in the event of building evacuation, the student will make an appointment with the instructor as soon as possible. 6. ALL students MUST bring their current school identification cards with them to each class. The appropriate quarter term sticker must be on the back of the card. Any student without a school identification card will be declined access to the Wellness Center. If students have any questions about this policy, they should speak with or call Cari Napoli, Wellness Center Manager, at Each student is expected to follow the NSC student conduct code. Required Text There is no textbook, but required course reading is available via the main page in Canvas, or directly at the below website: Evaluation Participation Midterm Exam (Canvas) Final Exam (Canvas) Fitness Testing Yoga Pose Testing Improvement Points 75 points 50 points 2

3 Participation Participation refers to a student s activity during class. Attendance is necessary for active participation to occur. IRREGULAR ATTENDANCE AND FREQUENT TARDINESS WILL RESULT IN A LOW PARTICIPATION GRADE. Low participation grades are inevitably the largest contribution to low overall grades. Attendance Students are expected to attend all class sessions. For every absence, the student will receive 10 points off the total. For example, four absences would subtract 40 points from the 225-point total. Any student arriving late must check in with the instructor at the end of the class to change the recorded absence to a late. A student who does not check in with the instructor risks counting the lateness as an absence. The purpose for this grading component is to provide incentive for students to participate fully, and subsequently obtain optimal benefits from the course. Being on time is important to participate in warm-up, which is an important safety component of any workout. Students will be allowed to make up three (3) missed days of participation by attending any of the drop-in classes available at the Wellness Center. Documentation for make-ups is required, as explained in class. At the end of the quarter, if a student has more than eight (8) absences after making up three missed days, the student will earn a 0.0 for the course. A student who prefers a grade of NC (no credit) instead of a 0.0 needs to inform the instructor before the end of the quarter. A NC grade will not impact a student s numerical GPA. Traditionally, a NC grade is not available for International Program students. Students may take Physical Education classes on a pass/no credit basis. In this case, a student must accumulate 64% of the possible class points to obtain a passing grade of S. An S grade in Body Conditioning appears on the transcript as two credits completed, but the letter grade does not impact a student s numerical GPA. A student interested in taking the class as pass/no credit needs to inform the instructor of this preference. A student may also audit a class, which means the student is registered but does not receive credit or a grade. A student interested in auditing a class must officially register into the class as audit. The last day to drop a course or to change to audit status is Friday, February 24. Examinations Midterm The exam will be available online via Canvas during the period of Wednesday, February 1, through Monday, February 6. Students can take the exam any time during that time frame. Exam questions are based on the first five weeks of class reading assignments. Final Exam The exam will be available online via Canvas during the period of Wednesday, March 15, through Monday, March 20. Students can take the exam any time during that time frame. The final exam is cumulative, but most of the content will be based on reading from weeks six through eleven. Fitness Testing Since daily class activities involve muscular strength, endurance and flexibility work, students will be assessed for their fitness in these components. Abdominal and upper body muscular strength and endurance will be assessed through an abdominal crunch test and a push-up test, respectively. Lower body muscular strength and endurance will be assessed through a wall sit test. Flexibility of the hamstrings and lower back will be assessed using a sit-and-reach test. Overall core strength/muscular endurance will be assessed through a forearm plank test. The student can score up to on each test, and the best two test scores

4 are used, for a total of 50 points possible. To identify how many points a specific performance is worth, students should look up the appropriate fitness test information in the class online reading. Yoga Pose Testing Each student will select five poses among those practiced in class and will then be assessed on their ability to move into, maintain, and exit, each selected pose. All students will be working together in class at the same time, moving through all yoga poses, during the testing session to help minimize stress associated with this grading component. Improvement This 25-point score will be based upon a student s performance in fitness testing sessions between the beginning and end of the quarter. Please communicate any questions or concerns about course policies to the instructor. Yoga Pilates Reading Assignments Week Number Reading Materials 1 About Pilates About Yoga 2 Pelvic Tilt and the Neutral Spine Yoga Asanas 3 Static, Ballistic, and Dynamic Stretching Safety When Stretching and Strengthening 4 ACE-Sponsored Study: Hot Yoga: Go Ahead and Turn Up the Heat (ACE) Delayed Onset Muscle Soreness (ACSM) 5 R.I.C.E. Basic Injury Treatment Abs! Abs! Abs! (ACE research) 6 Muscle Diagrams (front of body, back of body) Muscle Contraction 7 Muscle Fiber Types Finding Your Motivation for Exercise (ACSM) 8 Components of Fitness Breathing Exercises 9 The Body s Fuels Nutrition and Food Pyramids 10 Memorial Sloan-Kettering Cancer Center s About Herbs, Botanicals, and Other Products (choose four items to read about) Selecting and Effectively Using Hydration for Fitness (ACSM) 11 Selecting and Effectively Using a Stability Ball (ACSM) Reducing Sedentary Behaviors: Sitting Less and Moving More (ACSM)

5 Links to North Seattle College Student Services Disability Services: Counseking Services: E-Learning Student Support: Advising: Online Registration Tools: Tutoring in writing, mathematics, accounting, biology, chemistry, world languages: Women s Center: Safety & Security:

6 GRADING SCHEDULE At North Seattle College, the numerical grading system is used. Students who complete Aerobics will earn a grade of between 0.0 and 4.0. Students may also audit the course (no credit, no grade) or enroll for a pass/fail grade (two credits, no numerical grade; students must earn 60% or more of points for the passing grade of S ). Decimal Grade Letter Grade Percent 4.0 A A A A A A B B B B B B B B B B C C C C C C C C C C D D D D D D 0-63