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2019 Syllabus Core

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2019 Syllabus Core PHYS ED 1, 2, 3 CORE CONDITIONING TONI MAR PHYS ED 1, 2, 3 - CORE CONDITIONING (0.05 units) Instructor: Toni Mar http://pe.berkeley.edu/instructors_toni_mar.html https://www.yogatrail.com/teacher/toni-mar-1384324 http://www.ratemyprofessors.com/ShowRatings.jsp?tid=312615 https://berkeley.uloop.com/professors/view.php/56459/Toni-Mar Contact: e: [email protected] p: 1.510.642.2375 Office: 225 Hearst Memorial Gymnasium Office Hours: Tuesday 9:15-10:00 with advance reservation or congruent availability Required Material: Syllabus contents, videos, links and Discussions via bCourse I. Course Description: Periodized training (progressive organized cycling of various aspects of training during various time periods) to develop core strength, core stability and ancillary attributes including static and dynamic balance, proprioception, somatosensory factors, static and dynamic stretching/flexibility, and postural alignment utilizing a variety of training methods and modalities in calisthenics (compound bodyweight exercises for strength, flexibility and balance); resistance training (use of medicine balls, dumbbells, weighted bars, kettlebells resistance bands); and balance training (use of balance pads, yoga blocks). Strong emphasis on the fundamentals of exercise and sport science (the multi-disciplinary study of human movement and performance encompassing biomechanics, neuromuscular physiology, exercise physiology, pathology, sport psychology, sport medicine, and sport nutrition) to provide a thorough understanding of the underlying principles of the training performed in class and to reinforce consistency; the process of skill acquisition including mental discipline; the effect of diet, nutrition, recovery, and mental mindset/stress management on goal attainment; and the development of positive lifestyle behaviors. II. Statement of Course Goals and Learning Objectives: Instruction and training are planned, progressive and sequential in skill development and apply the multi-disciplinary parameters of exercise and sport science and allied health disciplines to develop the skill set, mindset, and goal attainment for success. Be mentally prepared to work hard physically. The physicality of training is unique from the mental challenges of analytical or logical reasoning. Physical training is not as easy as the GRE, MCAT or LSAT. You will initially feel like stopping, giving up or taking numerous rest breaks---but you will appreciate the discipline and mental toughness that you develop to break negative habits, take your training to the next level, and value the positive changes in your fitness level, physique, energy levels, dietary habits, mindset, stress management and lifestyle. PHYS ED 1, 2, 3 CORE CONDITIONING TONI MAR The course goals and learning outcomes for Core Conditioning 1, 2, and 3 are presented to provide a comparative overview of the instruction, training, mindset, physical performance demands and skill set for each course level and includes the Course Description content and the Fundamentals of Core Training listed below. This comparison also provides a clear understanding of and appreciation for the importance and physiological justification of planned sequential instruction (periodization) for core development at the beginning, low-intermediate, and intermediate levels, the variety of their respective training modalities and methodologies of instruction, and indisputable recognition of the metrics for assessing performance throughout the semester. In addition to the physical training of Core Conditioning is the application of mental skills to become comfortable with uncomfortable during moments when you are pushed beyond your threshold level and training reaches intensities you may not have experienced before (and you want to quit) but realize that these are absolutely necessary for getting results, attaining goals, improving physical performance, and optimizing athletic attributes. Core 1 Goals: Recognition of the alignment of the neutral spine position; identification, location, and activation verification of the musculature of the primary core muscle groups (abdominal wall, spinal muscles and gluteal muscles) required for core strength and stability; initial training of the core muscle groups with fundamental static (stationary) exercises and drills and progressing to dynamic (“constantly changing”) functional fitness exercises; prevention of muscle imbalances (where agonist muscles become short and dominant and antagonists become weak and inhibited); development of balance and the somatosensory system and motor control to increase efficiency of movement; practical application of basic muscle physiology principles to enhance flexibility, joint mobility and proper joint function; exercise and sports injury prevention including OTS (Overtrain- ing Syndrome); and sequential development of muscle endurance and aerobic endurance. Fundamentals of training are also incorporated as listed below with specific emphasis on the components of fitness, benefits of exercise and a strong core, exercise design, exercise and sports nutrition, recovery/rest/sleep, kinetic chain (open and closed), warm up and cool down; General Adaptation Syndrome; troubleshooting skills, and the tonimar Lifestyle Rx. Equipment includes a bench platform, medicine balls, dumbbells, weight bars, yoga blocks, and yoga straps. Core 1 Skill Set: Elementary-level core-activating exercises and calisthenics in the supine, prone, seated and vertical body positions including but not limited to shoulder and wrist stability and upper body strength: plank, pushups, resistance training exercises using dumbbells and medicine ball; lower extremity strength training: front and rear squats, Bulgarian Split Squat, front, side and rear lunges, single-leg exercises; torso/functional strengthening: Russian Twist, Burpees, Turkish Getup; flexibility and mobility: stretching exercises, yoga, Pilates; kinesthetic awareness/balance/proprio- ception exercises; sports relaxation techniques: breath control and visualization. Outcomes: Students will successfully demonstrate (1) knowledge and understanding of all contents within the Syllabus and Core 1 Course Objectives through testing of knowledge and comprehension (Knowledge Festival) of the parameters of exercise science as provided in the instruction in each training session and in the supplemental material presented in bCourse, and (2) skill set proficiency (physical performance assessment of proper form and alignment, technique, and biomechanics) during the execution of exercises and drills practiced in class. PHYS ED 1, 2, 3 CORE CONDITIONING TONI MAR Core 2 Goals: Continued reinforcement of instruction, training, and skill set of Core 1 and introduction to progressively challenging low-intermediate level functional exercises in supine, prone, seated, and vertical positions; emphasis on developing muscle strength, muscle endurance, anaerobic endurance, and joint mobility and stability; static and dynamic balance and coordination while performing a variety of movement patterns in the three cardinal planes (sagittal, frontal, and transverse). Equipment includes bench platforms, medicine balls, resistance bands, dumbbells, weight bars, yoga blocks, and yoga straps. Core 2 Skill Set: Established Core 1 skill set; increased strength and endurance of upper body: planks, pushups, clap pushup, walking hands, elbow plank; resistance training for upper body (shoulders, biceps, triceps, forearms, chest, back); lower extremity strength training: front and rear squats, Bulgarian Split Squat, Sumo Squat, Goblet Squat, Romanian Deadlift, Squat Split Jumps, single-leg exercises: front, side and rear lunges, Pistol Squat, Overhead Squat; basic agility skills; torso/functional strengthening: Russian Twist, Burpees, Turkish Getup; flexibility and mobility: stretching exercises, yoga, Pilates; kinesthetic awareness/balance/proprioception exercises; sports relaxation techniques: breath control and visualization. Outcomes: Students will successfully demonstrate (1) knowledge and understanding of all contents within the syllabus and Core 2 Course Objectives through testing of knowledge and comprehension (Knowledge Festival) including the parameters of exercise science as provided in the instruction in each training session and in the supplemental material presented in bCourse, and (2) skill set proficiency (physical performance assessment of proper form and alignment, technique, and biomechanics) during the execution of exercises and drills practiced in class. Core 3 Goals: Encompasses the content in Course Objectives and Outcomes of Core Levels 1 and 2 and the fundamentals of training. Introduction to core power training with preparatory emphasis on reflexive control and postural regulation for the development of maximal force exertion with quickness. This training includes the development of power and the rate of muscle force production at various speeds to enhance acceleration, deceleration, and dynamic stabilization skills to further challenge core strength and stability. Static and dynamic balance development continues with the use of unstable surfaces. Core strength and stability, joint stability, balance, and flexibility should be acquired and demonstrably proficient by mid-semester to introduce plyometrics, also known as reactive training, which develops explosive power, quickness, and speed using three phases (the stretch-shortening cycle): (1) eccentric contraction (“loading” the muscle) to (2) amortization (the quick, powerful and
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