KIN 147: Swimming for Cardiovascular Improvement
Citrus College Course Outline of Record
| Heading | Value |
|---|---|
| Effective Term: | Winter 2021 |
| Credits: | 1 |
| Total Contact Hours: | 36 |
| Lecture Hours : | 18 |
| Lab Hours: | 18 |
| Hours Arranged: | 0 |
| Outside of Class Hours: | 36 |
| Strongly Recommended: | ENGL 101. |
| District General Education: | E3. Kinesiology Activity |
| Transferable to CSU: | Yes |
| Transferable to UC: | Yes - Approved |
| Grading Method: | Standard Letter, Pass/No Pass |
Catalog Course Description
Course Objectives
- improve endurance, strength, and flexibility within the limits of their physical ability through water exercises
- demonstrate the strength and skill to swim repetitive 50 meter lengths
- demonstrate the refinement of swimming skills
- Develop varying individual swim sessions by distance and intensity.
- Demonstrate an understanding of concepts such as interval sets and training phases
Major Course Content
1. Orientation
a. Safety
b. Swimming Practical Exam
c. Class Procedures
2. Components of Fitness
a. Cardiorespiratory Endurance
b. Muscular Stength and Endurance
c. Flexibility
d. Body Composition
3. Physiological Aspects of Fitness
a. Heart Rate
b. Respiration
c. Hydration
d. Stress Management
4. Diet
a. Effect on Performance
b. Weight Loss/ Weight Gain
Lab Content
1. Pre-Testing
a. Stroke Skills
b. Health Related Components
2. Flexibility Activities
a. Static Stretching
b. Active Stretching
3. Warm-up/ Cool-down Activities
a. Safety Modifications
b. Lane Rules
4. Stroke Development
a. Backstroke
i. Leg Kick
A. Kickboard
B. Fins
ii. Arm Cycle
A. Pull Buoy
B.Stretch Bands
iii. Breathing
A. Cycle (stroke count)
B. Snorkel
iv. Timing (Kick, stroke and breathing)
v. Turns
A.ip turns
b. Breaststroke
i. Leg Kick
A. Kickboard
B. Fins
ii. Arm Cycle
A. Pull Buoy
B. Stretch Bands
iii. Breathing
A. Cycle (stroke count)
B. Snorkel
iv. Timing (Kick, stroke and breathing)
v. Turns
A. Open turns
c. Butterfly
i. Leg Kick
A. Kickboard
B. Fins
ii. Arm Cycle
A. Pull Buoy
B. Stretch Bands
iii. Breathing
A. Cycle (stroke count)
B. Snorkel
iv. Timing (Kick, stroke and breathing)
v. Turns
A. Open turns
d. Freestyle (Crawl)
i. Leg Kick
A. Kickboard
B. Fins
ii. Arm Cycle
A. Pull Buoy
B. Stretch Bands
iii. Breathing
A. Cycle (stroke count)
B. Snorkel
iv. Timing (Kick, stroke and breathing)
v. Turns
A. Flip turns
5. Training Techniques
a. Specific Distance
b. Timed Interval
c. Continuous Swim
6. Target Heart Rate
a. Intensity Level
b. Age
c. Fitness Level
7. Workouts By Lanes
a. Skill Level
b. Speed
8. Progressive Overload
a. Intensity
b. Duration
c. Frequency
9. Post Tests
a. Stroke Skills
b. Health Related Components