PE 185PE Pilates, Intermediate

Lab Hours: 3
Credits: 1

Emphasizes proper technique and mindfulness through exercises that target the core muscles, including the abdominal, back, hip, pelvis, and lateral trunk muscles. Promotes improved flexibility, muscle endurance, breath, and body awareness. Presents techniques to improve fitness, health, and overall wellness, as well as skills to help students incorporate exercise into their lifestyle.

Student Learning Outcomes:
Beginning

Perform safe and effective core fitness exercise movements.
Participate in a consistent exercise program.
Monitor individual physical intensity and progress.
Improve overall physical conditioning, including improvements in muscular strength, muscular endurance, and flexibility.
Create a short-term personal plan for overall fitness.

Intermediate

Meet beginning objectives.
Demonstrate correct exercise techniques.

Content Outline

Introduction to Fitness
- Benefits of physical activity and exercise
- Components of fitness
- Exercise recommendations (ACSM)
- Training principles:
  - Adaptation
  - Progressive overload
  - Specificity
  - Reversibility
Basic Techniques
- Warming up and cooling down
- Training guidelines
- Safety
- Monitoring intensity (rate of perceived exertion)
- Mindfulness
- Breathing technique
Core Routines
- Core musculature
- Exercise terminology
- Progression
Developing a Personal Fitness Plan
- Goal setting
- Select activities
- Frequency, Intensity, Time, Type (FITT)
- Staying motivated
- Monitoring progress