SUBJECT: MARTIAL ARTS AND SELF-DEFENSE ELECTIVE GRADE LEVEL: 11 Martial Arts: Kickboxing and Self-Defense

Essential Understanding: I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times. ~ Bruce Lee

Don’t hit at all if it is honorably possible to avoid hitting; but never hit softly. ~ Theodore Roosevelt

Should you desire the great tranquility, prepare to sweat. ~ Hakuin

Overview: Martial Arts and Self-Defense offers students the opportunity to train their bodies as well as their minds in the art of kickboxing and self-defense. It combines cardiovascular training with strength and muscle conditioning to improve basic fitness as well as deepen your understanding of the human body's muscular structure and kinetic chain. Basic kickboxing and self-defense techniques are taught alongside more complex combinations with the use of pads and bags. You will be trained on a gradual increasing level of difficulty and will often work peer-to-peer and one-on-one with the instructor directly.

Guiding Question 1: What is self-defense? What is your motivation?

Lessons: 1. Why are you here? Why did you choose “Martial Arts and Self-Defense” as your first choice elective class? 2. Warm-up 3. Four punches: front jab, cross jab, hook, upper cut

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4.The Mile: Cardiovascular training 5. Core training: Stability + Movement -Four exercises for core stability training 1) marching 2) hip thrusts 3) cobra 4) plank

Group Work: 1. Warm-up (students will be leading a warm-up drill/exercise) 2. Strength training 3. Feedback for peers

Individual Work: 1. Demonstrate competency in each basic punch 2. Demonstrate competency in each basic kick (front, side, roundhouse) 3. Demonstrate competency in at least 3 combination movements 4. Demonstrate hard work/effort in cardiovascular training 5. Goal/Outcome setting handout

Assessment: 1. Effort 2. Lead a warm-up drill/stretch -- be able to name the anatomy/muscles involved 3. Goals reached

Extensions: 1. For students who have taken “The Anatomy of Kickboxing” previously, they will be called on to role model exercises and movements for the class. 2. Experienced students may elect to increase the intensity of their workout to level 2, 3, or 4.

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Guiding Question 2: What does it mean to be assertive?

Lessons: 1. Warm-up 2. Four punches: front jab, cross jab, hook, upper cut 3. Core training: Stability + Movement -Four exercises for core stability training 1) marching 2) hip thrusts 3) cobra 4) plank

Group Work: 1. Warm-up (students will be leading a warm-up drill/exercise) 2. Strength training 3. Feedback for peers

Individual Work: 1. Demonstrate competency in each basic punch 2. Demonstrate competency in each basic kick (front, side, roundhouse) 3. Demonstrate competency in at least 3 combination movements 4. Demonstrate hard work/effort in cardiovascular training 5. Goal/Outcome setting handout

Assessment: 1. Effort 2. Lead a warm-up drill/stretch -- be able to name the anatomy/muscles involved 3. Goals reached

Extensions: 1. For students who have taken “The Anatomy of Kickboxing” previously, they will be called on to role model exercises and movements for the class. 2. Experienced students may elect to increase the intensity of their workout to level 2, 3, or 4.

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Guiding Question 3: How can you align your body and your values? How do we practice/live the philosophy behind martial arts?

Lessons: 1. Warm-up 2. Four punches: front jab, cross jab, hook, upper cut 3. Core training: Stability + Movement -Four exercises for core stability training 1) marching 2) hip thrusts 3) cobra 4) plank

Group Work: 1. Warm-up (students will be leading a warm-up drill/exercise) 2. Strength training 3. Feedback for peers

Individual Work: 1. Demonstrate competency in each basic punch 2. Demonstrate competency in each basic kick (front, side, roundhouse) 3. Demonstrate competency in at least 3 combination movements 4. Demonstrate hard work/effort in cardiovascular training 5. Goal/Outcome setting handout

Assessment: 1. Effort 2. Lead a warm-up drill/stretch -- be able to name the anatomy/muscles involved 3. Goals reached

Extensions: 1. For students who have taken “The Anatomy of Kickboxing” previously, they will be called on to role model exercises and movements for the class. 2. Experienced students may elect to increase the intensity of their workout to level 2, 3, or 4.

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Additional Info: Christine Daisy Han is a Bay Area native and proud Berkeley alum who has been teaching group fitness and personal wellness for over 9 years. Christine is certified in First Aid, CPR, and lifeguard training (since 2007) and holds her group training certification from the American Council of Exercise (ACE, since 2007) as well as her personal training certification from the National Academy of Sports Medicine (NASM, since 2007). Christine holds her YMCA kickboxing, pilates, and spin specialty certification (2007) and her yoga and emotional freedom technique certification from San Marcos, Guatemala (2009). Christine started practicing boxing and kickboxing in 2007 while at Cal and has trained in Muay Thai in Thailand and here at home. She recently obtained her certification in UrbanKick Fitness: Kickboxing Skills (2015).

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