PCC/ CCOG / PE

Course Content and Outcome Guide for PE 182P

Date:
19-DEC-2006
Posted by:
Curriculum Office
Course Number:
PE 182P
Course Title:
Body in Balance-Pilates Condi
Credit Hours:
1
Lecture hours:
0
Lecture/Lab hours:
0
Lab hours:
30
Special Fee:
$12

Course Description

Covers basic concepts and skills in the Pilates Method of conditioning, designed to increase core strength and stabilization, muscle balance, tone, coordination, and flexibility. Non-impact mat exercises develop whole body awareness and control, and can be modified to various fitness levels.

Addendum to Course Description


This course provides knowledge and skills in non-impact whole body exercise, which can be modified to all fitness levels. Benefits include increased core strength and stabilization, muscle tone, flexibility, improved posture and body/mind awareness. The exercises are based primarily on those created by the late Joseph H. Pilates. Students will provide their own exercise clothes for class.

Intended Outcomes for the course

  •   Apply principles and concepts of the Pilates Method to matwork exercises.
  •   Improve core strength, muscle balance, control, and body awareness.
  •   Apply modifications to mat exercises with regard to proper alignment and safety.
  •   Develop a personal workout using Pilates-based Body in Balance exercises.

Outcome Assessment Strategies

  •   Attendance and participation records..
  •   Classroom Demonstrations

Course Content (Themes, Concepts, Issues and Skills)

COURSE CONTENT

THEMES, CONCEPTS, ISSUES:

Warm-up techniques

cat stretches

range of motion exercises

spinal/alignment awareness





Principal Concepts of the Pilates Method

concentration

control

centering

precision

flow/fluidity of movement

breathing/imprinting

neutral spine

the powerhouse muscles--abdominals, hips, lower back, buttocks

Fundamentals-pre-Pilates exercises



Pilates mat exercises

10 essential mat exercises

level I and level II variations

principles of alignment

safety concepts and aids



SKILLS AND COMPTENCIES

Perform appropriate warm-up and Pilates fundamentals exercises.
Identify and demonstrate 10 basic body in balance mat exercises* with attention to proper alignment, control, and safety:

  • Hundreds
  • Roll up
  • Leg circles
  • Rolling like a ball
  • Single leg stretch
  • Double leg stretch
  • Spine stretch
  • Swan dive
  • Side kick series
  • Saw



Identify and demonstrate additional body in balance mat exercises with attention to proper alignment, control, and safety:

Scissors

Single leg stretch with twist

Open leg balance

Single and /or double leg kick

Rest position

Pelvic lift/marching

Spine twist

Teaser

Push up position/leg pull

Practice exercises in sequence, with increased repetitions, and with efficient transitions.

Practice and properly demonstrate an individual matwork sequence.