COURSE OUTLINE OXNARD COLLEGE I. Course Identification and Justification: A. Proposed course id: PE R131B Banner title: KOFIT II Full title: Kickboxing for Fitness II Previous course id: PE R131B Banner title: KOFIT II Full title: Kickboxing for Fitness II B. Reason(s) course is offered: This course meets the demand of students and expands the capacity of the physical education program. Kickboxing for Fitness II plays a unique role among the broader spectrum of PE offerings. In addition to weight loss and fitness development, it introduces students to intermediate kickboxing mechanics. This course fulfills Oxnard College’s Physical Education graduation requirement, provides credit towards area E of the CSU GE-Breadth pattern, and is one of the movement based courses included in the AA-T in Kinesiology. C. Reason(s) for current outline revision: Course Modification II. Catalog Information: A. Units: Current: 1.00 Previous: 1.00 B. Course Hours: 1. Weekly Meeting Hours: Current: Lecture: 0 Lab: 3.00 Other: 0 Previous: Lecture: 0 Lab: 3.00 Other: 0 2. Total Contact Hours: Current: 48.00 to 54.00 Previous: 48.00 to 54.00 C. Prerequisites, Corequisites, Advisories, and Limitations on Enrollment: 1. Prerequisites Current: PE R131A: Kickboxing for Fitness I Previous: 2. Corequisites Current: Previous: 3. Advisories: Current: Previous: 4. Limitations on Enrollment: Current: Previous: D. Catalog Description: Current: Kickboxing offers students a workout that focuses on building cardiorespiratory endurance and fitness through its more advanced curriculum. Body conditioning and weight loss are emphasized. Training equipment including focus mitts and kicking shields are used in class. Previous, if different: E. Fees: Current: $ None Previous, if different: $ F. Field trips: Current: Will be required: [ ] May be required: [ ] Will not be required: [X] Previous, if different: Will be required: [ ] May be required: [ ] Will not be required: [ ] G. Repeatability: Current: A - Not designed as repeatable Previous: 1 - H. Credit basis: Current: Letter Graded Only [X] Pass/No Pass [ ] Student Option [ ] Previous, if different: Letter Graded Only [ ] Pass/No Pass [ ] Student Option [ ] I. Credit by exam: Current: Petitions may be granted: [ ] Petitions will not be granted: [X] Previous, if different: Petitions may be granted: [ ] Petitions will not be granted: [ ] III. Course Objectives: Upon successful completion of this course, the student should be able to: A. Explain the basic nutritional concepts involved in weight loss B. Evaluate “target heart rate” during exercise C. Explain the mechanics of the jab, cross, hook, uppercut and physically demonstrate them utilizing principles taught in class D. Execute with proficiency the horizontal and downward diagonal elbow strike E. Explain the mechanics of a front kick, side kick round house kick, crescent kick, axe kick and physically demonstrate them utilizing principles taught in class F. Learn shin kicks as compared to instep or foot kicks G. Demonstrate kicking and punching combinations on the focus mitts H. Demonstrate speed and accuracy while punching the focus mitts: A minimum of 30 jabs per 1 minute round I. Demonstrate the three ranges of kickboxing J. Execute kicks with speed and accuracy on the focus mitts: A minimum of 60 kicks per 1 minute round K. Complete six (6) three (3) minute rounds of punching and kicking combinations L. Perform 100 crunches without stopping M. Perform a minimum of 30 push-ups with accurate body mechanics and muscle strength N. Demonstrate proficiency on training equipment O. Execute proper kick boxing footwork: Double step and slide, shuffle step, ascending and descending triangle, and the diamond IV. Course Content: Topics to be covered include, but are not limited to: A. Benefits of cardiorespiratory endurance exercise 1. Improved cardiorespiratory functioning 2. Improved cellular metabolism 3. Better control of body fat 4. Improved immune function B. Weight lost and nutrition: components of a healthy diet 1. Essential nutrients: Proteins, fats, carbohydrates, vitamins, minerals and water 2. Macronutrients: Proteins, fats, and carbohydrates 3. Micronutrients: Vitamins and minerals 4. Recommended protein, carbohydrate and fat intake 5. High protein diets and low carbohydrate diets 6. Why “fashionable” diets do not often have long-term results 7. How to control food intake along with moderate exercise for achieving long-term weight loss C. Basic kickboxing routine 1. How to appropriately warm the muscles with calisthenics prior to the aerobic workout 2. An aerobic kickboxing routine geared towards burning fat 3. A conditioning routine geared towards strengthening the muscles 4. A cool down routine will be taught utilizing isometrics and stretching techniques 5. Exercise will be taught to designed to develop flexibility D. Learning basic kickboxing mechanics 1. Footwork drills will be used for warming up and increasing cardiorespiratory conditioning 2. Proper skeletal alignment will be taught when doubling up punches such as the jab 3. How to combine punches such as the double jab with the cross in order to set up the hook and the uppercut will be taught and practiced 4. Kicks will be taught such as the front kick, side kick, round house kick, hook kick, crescent kick and spinning crescent kick 5. Lead and rear horizontal elbow strikes as well as knee strikes will be covered 6. Diagonal downward elbow strikes will be taught 7. Kicking and punching combinations with a minimum of six (6) elements will be taught E. Equipment utilized during class training sessions 1. Focus mitts will be utilized for the development of proper body mechanics, accuracy, speed and focus 2. Kicking shields will be used in order to develop muscle endurance, cardiovascular conditioning and power 3. Rope drills for the bob and weave exercises for lower body toning 4. Rubber bands will be used while punching and kicking F. How to develop a personalized exercise regimen based on individual needs that can be done at home 1. How to determine duration and length of the workout 2. How to establish sets and number of repetitions for the workout 3. How to choose which techniques are appropriate for a solo workout V. Lab Content: A. Benefits of cardiorespiratory endurance exercise 1. Improved cardiorespiratory functioning 2. Improved cellular metabolism 3. Better control of body fat 4. Improved immune function B. Weight lost and nutrition: components of a healthy diet 1. Essential nutrients: Proteins, fats, carbohydrates, vitamins, minerals and water 2. Macronutrients: Proteins, fats, and carbohydrates 3. Micronutrients: Vitamins and minerals 4. Recommended protein, carbohydrate and fat intake 5. High protein diets and low carbohydrate diets 6. Why “fashionable” diets do not often have long-term results 7. How to control food intake along with moderate exercise for achieving long-term weight loss C. Basic kickboxing routine 1. How to appropriately warm the muscles with calisthenics prior to the aerobic workout 2. An aerobic kickboxing routine geared towards burning fat 3. A conditioning routine geared towards strengthening the muscles 4. A cool down routine will be taught utilizing isometrics and stretching techniques 5. Exercise will be taught to designed to develop flexibility D. Learning basic kickboxing mechanics 1. Footwork drills will be used for warming up and increasing cardiorespiratory conditioning 2. Proper skeletal alignment will be taught when doubling up punches such as the jab 3. How to combine punches such as the double jab with the cross in order to set up the hook and the uppercut will be taught and practiced 4. Kicks will be taught such as the front kick, side kick, round house kick, hook kick, crescent kick and spinning crescent kick 5. Lead and rear horizontal elbow strikes as well as knee strikes will be covered 6. Diagonal downward elbow strikes will be taught 7. Kicking and punching combinations with a minimum of VI. Methods of instruction: Methods may include, but are not limited to: A. Physical demonstration of exercises by the instructor B. Students and the instructor will participate physically throughout the class period C. Instructor-guide utilization of training equipment D. Students will practice physical drills with each other E. Students will pair up in order to assist one another with the conditioning exercises performed during class VII. Methods of Evaluation and Assignments: A. Methods of evaluation for degree-applicable courses: Essays [ ] Problem-Solving Assignments (Examples: Math-like problems, diagnosis & repair) [ ] Physical Skills Demonstrations (Examples: Performing arts, equipment operation) [X] For any course, if "Essays" above is not checked, explain why. This is a lab course B. Typical graded assignments (methods of evaluation): 1. Nutritional journal tracking eating habits demonstrating knowledge of a balanced, nutritional diet 2. Development of personal work out program to demonstrate knowledge of how to exercise 3. Exercise journal recording training sessions to demonstrate student’s working knowledge of what a balance workout regimen is depending on established goals C. Typical outside of classroom assignments: 1. Reading a. None 2. Writing a. None 3. Other a. None VIII. Textbooks And Instructional Materials: A. Textbooks/Resources: 1. Handouts, “Wellness Sheets” B. Other Instructional Materials: 1. Boxing gloves 2. Kicking shield 3. Focus mitts 4. Kicking pads 5. Dumb bell weights 6. Jump ropes IX. Minimum Qualifications and Additional Certifications: A. Minimum Qualifications: 1. Martial Arts/Self-Defense 2. Physical Education (Masters Required) B. Additional Certifications: 1. Description of certification requirement: 2. Name of statute, regulation, or licensing/certification organization requiring this certification: X. Approval Dates CC Approval Date: 01/28/2015 Board Approval Date: 01/28/2015 Course ID: 1730 .