KINC 216: Varsity Cross Country

Citrus College Course Outline of Record

Citrus College Course Outline of Record
Heading Value
Effective Term: Fall 2021
Credits: 3
Total Contact Hours: 162
Lab Hours: 162
Hours Arranged: 0
Outside of Class Hours: 0
Strongly Recommended: Advanced cross country skills to participate in a competitive collegiate experience; must be a collegiate varsity athlete/varsity college prospective athlete or with coach's permission.
Transferable to CSU: Yes
Transferable to UC: Yes - Approved
Grading Method: Standard Letter, Pass/No Pass

Catalog Course Description

Intercollegiate competition in varsity cross country. This course may be taken four times. 162 lab hours.

Course Objectives

  • demonstrate improvement in physical endurance and cardiovascular efficiency
  • comprehend the value of various workouts
  • analyze and apply race strategies
  • evaluate opponents weaknesses
  • exhibit proper running form

Major Course Content

All lab content.

Lab Content

Varsity Cross Country includes instructor guided practice and demonstration in the following content areas:

  1. Evaluate and Develop Individual Event Technique  
    1. Running Form
      1. Body Position
      2. Arm Position
      3. Foot Placement 
      4. Stride
  2. Training program
    1. Endurance Phase
      1. Building endurance by gradually increasing the weekly distance run 
      2. Adjusting to the style of running on softer and hillier ground 
    2. Hill Running Phase
      1. Helps develop power and muscle elasticity
      2. Improves stride frequency and length
      3. Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase
      4. Develops control and stabilization as well as improved speed (downhill running)
      5. Promotes muscular strength and endurance
      6. Develops maximum speed and strength (short hills)
      7. Improves lactate tolerance (mixed hills)
    3. Race Preparation
      1. Race Strategy
        1. Groupings  
        2. Time gaps
        3. Scoring opportunity
        4. Individual/Team
      2. Rules of Competition 
  3. Mental Preparation 
    1. Self-control methods 
    2. Relaxation/breathing
  4. Competition
    1. Pre-conference Competition
    2. Conference Competition
    3. Post Season Competition

Examples of Outside Assignments

Practice skills. Participate in activities related to course content. The student is expected to observe high-level competition, analyze these performances and attempt to apply the observations in competition.

Instruction Type(s)

Lab, Online Education Lab