Palo Alto College
Boxing Conditioning I
Boxing Conditioning I
Boxing Conditioning I
Section:
KINE-1107-002
KINE-1107-001
Department:
Term:
FALL 2011
Instructor(s):
Arturo Ramos
Section:
KINE-1107-002
KINE-1107-001
Department:
Term:
FALL 2011
Instructor(s):
Arturo Ramos
Students taking this course will learn the basic fundamental physical conditioning skills of boxing. These
non-contact conditioning skills taught in the KINE 1107 Boxing Conditioning I course include the same
workouts used to develop local, state, and national champions. Students will get an “up close” look at the
development of the strong physical foundational techniques that will teach them skills such as stance and
movement, offense, and defense.
non-contact conditioning skills taught in the KINE 1107 Boxing Conditioning I course include the same
workouts used to develop local, state, and national champions. Students will get an “up close” look at the
development of the strong physical foundational techniques that will teach them skills such as stance and
movement, offense, and defense.
| ORTHODOX STANCE |
| SOUTHPAW STANCE |
| ESPN SPORTS Degree of Difficulty Project Results |
| San Antonio Express News boxing writer John Whisler's article on new boxing course. "New Course adds punch to Palo Alto campus" |
| San Antonio Express News boxing writer John Whisler's article on Arturo Ramos III. "South Side gym lights the way" |
| Boxing 101 students SPRING 2012 |
| Alcala, Angelica, Barrera, Armando, Benavides, Angel,Castaneda, Destiny,Garcia, Alexander,Garcia, Crystal,Gomez, Arturo,Gonzalez, Andres,Hillger, Randall,Hires, Austin,Johnston, Keisha,Lopez, Jasmin Del Rocio, Lozano, Jesus Mendoza, Carla,Mercado, Alexander,Montelongo, Bryan,Morales, Justin,Ortega, Deborah,Petersen, Crystal,Thompson, Clinton |
| Alleyne, Montiel,Arauza, Kassandra,Arocha, Debra,Campa, Robert,Cano, Jonathan,Chavez, Adrian,Contreras, Veronica,Flores, Leyana,Garcia, Pedro,Gonzales, Laura,Gutierrez, Ashley,Mccumber, James,Mckenzie, Zackary,Navarro, Johnny,Nielsen, Kenneth,Orr, Christopher,Reyna, Patrick, Russell, Travis,Torres, Ivan,Valdez, Alec,Van Winkle, Jessica,Weigold-Vasquez, Victoria |
Course Syllabus
_________________________________________________________________________________________________
COURSE DESCRIPTION (e-catalog): This course is a non contact course which introduces students to a variety of boxing movements including stance and movement,
offense, and defense. Movements and activities will help the student develop cardio respiratory endurance, muscular strength, muscular endurance, flexibility, agility,
reaction time, and improve body composition.
PREREQUISITES, CO-REQUISITES and OTHER REQUIREMENTS: none TEXTBOOKS (including ISBN#) and REQUIRED MATERIALS/RECOMMENDED READINGS:
ACSM Fitness Book by ACSM, 2003; ISBN (9780736044066);
Publisher: Human Kinetics
Note: A student of this institution is not under any obligation to purchase a textbook from a college-affiliated bookstore. The same textbook may also be available from
an independent retailer, including an online retailer.
COURSE CONTENT:
Physical Fitness and Wellness
Fitness Assessments
Exercise Program Design
Injury Prevention
Nutritional Guidelines
Chronic Disease Prevention
Exercise Adherence Recommendations
STUDENT LEARNING OUTCOMES:
Application Level: Upon successful completion of this class the student will:
1. Participate in a conditioning program utilizing boxing techniques.
2. Demonstrate proper form during boxing activities that enhance cardiovascular fitness and endurance, muscular strength and muscular endurance, and flexibility.
3. Participate in the assessment of health-related fitness components.
4. Describe the results of pre and post assessment of health-related fitness components.
5. Develop skills in written expression of feelings and ideas.
Knowledge Level: Upon successful completion of this class the student will:
6. Describe the results of pre and post assessment of health-related fitness components.
7. Describe how physical fitness can contribute to a healthy lifestyle.
8. Discuss how physical fitness can reduce an individual’s risk for chronic disease.
9. Describe how physical fitness can prevent your risk for chronic diseases.
10. Describe how engaging in a physical fitness program can help manage stress.
11. Identify various skeletal muscle groups utilized during the execution of a variety of exercises.
METHODS OF MEASUREMENT (grade requirements):
1. Exams Points Due Dates
· Midterm Exam (practical) (10)
· Final Exam (written/practical) (20)
2. Critical Thinking/Writing
· Pre-test Evaluation Paper (10)
· Nutritional Analysis (10)
· Post-test Evaluation Paper (10)
3. Attendance
· Participation (40)
GRAND TOTAL 100
Evaluation:
90-100=A 80-89=B 70-79=C 60-69=D 60 or below=F
STUDENT RESPONSIBILITIES:
Attendance Student absences will be recorded from the first day the class meets. Regular and punctual attendance in all classes and laboratories, day and evening,
is required. Students who are absent for any reason should always consult with their instructors. Both tardiness and early departure from class may be considered
forms of absenteeism. In all cases, students will be held responsible for completion of course requirements covered in their absence. Additionally, it is the student’s
responsibility to drop a course for nonattendance.
Absences are considered excessive when more than 12.5 percent of the total contact hours of instruction in a semester, including lecture and lab, are missed. For
example, in a three-credit-hour lecture class, students may be dropped after more than six contact hours of absences. In a four-credit-hour lecture/lab class, students
may be dropped after more than eight contact hours of absences. Absences are counted regardless of whether they occur consecutively.
Students who stop attending class for any reason should contact the instructor and the college registrar to officially withdraw from the class. Students may be
required to consult with an advisor or designee before dropping. Failure to officially withdraw may result in a failing grade for the course. It is the student’s
responsibility to withdraw officially from a class by submitting a completed Withdrawal Form to the Admissions and Records Office.
ADDITIONAL INSTRUCTOR REQUIREMENTS:
· Appropriate exercise attire -
· Towel & water bottle
COLLEGE POLICIES:
A. All of the Alamo Colleges are tobacco free.
B. Alamo Colleges DPS Emergency Phone Numbers:
Emergency Phone (210) 222-0911
General Phone (210) 485-0099
Weather Phone (210) 485-0189 (For information on college closures)
C. Students are required to silence all electronic devices (e.g., pagers, cellular phones, etc.) when in classrooms, laboratories and the library.
Disability Access Statement – In accordance with the Americans with Disabilities Act (ADA) and Section 504 of the Rehabilitation Act, it is the responsibility of the
student to self-identify with the campus Disability Services office. Only those students with appropriate documentation will receive a letter of accommodation from the
Disability Services office. Instructors are required to follow only those accommodation and/or services outlined in the letter of accommodation. For further information,
please contact the Disability Services office at (210) 486-3020 or visit the office located in the Palomino Center, Room 101. If you have specific needs, please discuss
them privately with your instructor.
GENERAL DESCRIPTION OF THE SUBJECT MATTER OF EACH LECTURE OR DISCUSSION:
Assignment Criteria
A. Pre-test Evaluation Paper
a. Identify your current level of health-related fitness (pre-assessment results).
i. Cardio-respiratory Endurance (optional in some classes)
ii. Muscular Strength and Endurance
iii. Flexibility Assessment
iv. Body Composition (optional)
b. Discuss the implications of your results (what does my current level of health related fitness mean to my fitness, wellness, and health.
c. Determine/identify a minimum of three (3) goals
i. Goals should be specifically related to your current level of health-related fitness and where you want to progress to.
d. Discuss how you will use this class and incorporate other behavior modifications to help meet these goals.
**Additional Notes
e. Include specific daily, weekly, or monthly activities that will help in reaching the specified goals
f. Include a method for monitoring progress for each goal
g. Include a self-reward system when activities and goals are accomplished
h. Include a method for overcoming obstacles to successfully carry out activities
B. Post-test Evaluation Paper
a. Identify your level of health-related fitness (pre-test results) for each component of health-related fitness.
i. Cardio-respiratory Endurance
ii. Muscular Strength and Endurance
iii. Flexibility Assessment
iv. Body Composition (optional)
b. Describe how behavior modifications that you implemented and/or incorporated helped you meet your goals as indicated in the pre-test evaluation paper
c. Discuss each goal in detail
**Additional Notes
d. Include specific daily, weekly, or monthly activities that will help in reaching the specified goals
e. Include a method for monitoring progress for each goal
f. Include a self-reward system when activities and goals are accomplished
g. Include a method for overcoming obstacles to successfully carry out activities
C. Nutritional Analysis
Using the USDA web site for Nutrition Analysis
This web site will help you calculate your nutrient intake over a period of five days. Once complete you will be able to print the nutrient analysis and MyPyramid
information. Print your analysis each day so that you do not lose your data!
· To use this web site:
o Go to http://www.usda.gov (or you can go directly to http://mypyramid.gov)
o Select “MyPyramid Tracker” (left side, a third of the way down the page)
o Scroll to bottom and choose “New User Registration”*
o Fill in required profile information and Submit– write down your User ID and Password for future use
· *On subsequent visits, choose “Existing User Login” at bottom of page, then:
o Type in your User ID and Password and Submit
o You’ll see the Profile page – make any changes (age, weight, date, etc)
o Select “Proceed to Food Intake”
· Once you are in the Food Intake site:
o Enter each Food Item (ex. peanut butter sandwich would include the following food items: bread, peanut butter, jelly)
o Type in item category (ex: milk), Click Search
o Choose the closest item to what you ate from the list (ex: milk 1%)
o Click “Add” button next to food item on the left (if this is a food you eat frequently, also click on the “Add to Frequently Used Foods”)
o Once chosen, this item should then be listed on the right side of the page
o If you have more items to enter, choose "Enter Foods".
o Continue in this manner until all food items for that day are entered and are listed on the right side of the page.
· When all foods have been entered:
o Choose "Select Quantity" at the bottom of the food list on the right.
o From the drop down menu next to each food item choose the quantity of the food you ate.
o Type in the number of servings you ate in the box to the right
o Before you do your daily analysis, choose Print Food Record (at the bottom).
o Once you have entered your last item and printed the record, choose "Save & Analyze"
· For analysis:
o Choose "Calculate Nutrient Intake from foods"
o Print
o Go Back to analysis page and choose "Calculate MyPyramid Stats"
o Print
· FOR DAYS 3-5:
o Follow the instructions in the previous steps.
· For your Final Summary:
o Keep in mind both your actual intake and the recommended percentages.
o Discuss, in writing, the following points:
§ Your current Analysis as it compares to RDA’s/ RDI’s
§ Your current shortcomings and/or successes in choices
§ Methods to incorporate into your current lifestyle to help you meet and/or maintain recommended standards.
*Be sure to print the nutrient intake analysis and MyPyramid stats for EACH day.
Once you have completed the assignment email the final product as an attachment to my email address. Also, feel free to call me at 486-3168 if you have any
questions.
_________________________________________________________________________________________________
COURSE DESCRIPTION (e-catalog): This course is a non contact course which introduces students to a variety of boxing movements including stance and movement,
offense, and defense. Movements and activities will help the student develop cardio respiratory endurance, muscular strength, muscular endurance, flexibility, agility,
reaction time, and improve body composition.
PREREQUISITES, CO-REQUISITES and OTHER REQUIREMENTS: none TEXTBOOKS (including ISBN#) and REQUIRED MATERIALS/RECOMMENDED READINGS:
ACSM Fitness Book by ACSM, 2003; ISBN (9780736044066);
Publisher: Human Kinetics
Note: A student of this institution is not under any obligation to purchase a textbook from a college-affiliated bookstore. The same textbook may also be available from
an independent retailer, including an online retailer.
COURSE CONTENT:
Physical Fitness and Wellness
Fitness Assessments
Exercise Program Design
Injury Prevention
Nutritional Guidelines
Chronic Disease Prevention
Exercise Adherence Recommendations
STUDENT LEARNING OUTCOMES:
Application Level: Upon successful completion of this class the student will:
1. Participate in a conditioning program utilizing boxing techniques.
2. Demonstrate proper form during boxing activities that enhance cardiovascular fitness and endurance, muscular strength and muscular endurance, and flexibility.
3. Participate in the assessment of health-related fitness components.
4. Describe the results of pre and post assessment of health-related fitness components.
5. Develop skills in written expression of feelings and ideas.
Knowledge Level: Upon successful completion of this class the student will:
6. Describe the results of pre and post assessment of health-related fitness components.
7. Describe how physical fitness can contribute to a healthy lifestyle.
8. Discuss how physical fitness can reduce an individual’s risk for chronic disease.
9. Describe how physical fitness can prevent your risk for chronic diseases.
10. Describe how engaging in a physical fitness program can help manage stress.
11. Identify various skeletal muscle groups utilized during the execution of a variety of exercises.
METHODS OF MEASUREMENT (grade requirements):
1. Exams Points Due Dates
· Midterm Exam (practical) (10)
· Final Exam (written/practical) (20)
2. Critical Thinking/Writing
· Pre-test Evaluation Paper (10)
· Nutritional Analysis (10)
· Post-test Evaluation Paper (10)
3. Attendance
· Participation (40)
GRAND TOTAL 100
Evaluation:
90-100=A 80-89=B 70-79=C 60-69=D 60 or below=F
STUDENT RESPONSIBILITIES:
Attendance Student absences will be recorded from the first day the class meets. Regular and punctual attendance in all classes and laboratories, day and evening,
is required. Students who are absent for any reason should always consult with their instructors. Both tardiness and early departure from class may be considered
forms of absenteeism. In all cases, students will be held responsible for completion of course requirements covered in their absence. Additionally, it is the student’s
responsibility to drop a course for nonattendance.
Absences are considered excessive when more than 12.5 percent of the total contact hours of instruction in a semester, including lecture and lab, are missed. For
example, in a three-credit-hour lecture class, students may be dropped after more than six contact hours of absences. In a four-credit-hour lecture/lab class, students
may be dropped after more than eight contact hours of absences. Absences are counted regardless of whether they occur consecutively.
Students who stop attending class for any reason should contact the instructor and the college registrar to officially withdraw from the class. Students may be
required to consult with an advisor or designee before dropping. Failure to officially withdraw may result in a failing grade for the course. It is the student’s
responsibility to withdraw officially from a class by submitting a completed Withdrawal Form to the Admissions and Records Office.
ADDITIONAL INSTRUCTOR REQUIREMENTS:
· Appropriate exercise attire -
· Towel & water bottle
COLLEGE POLICIES:
A. All of the Alamo Colleges are tobacco free.
B. Alamo Colleges DPS Emergency Phone Numbers:
Emergency Phone (210) 222-0911
General Phone (210) 485-0099
Weather Phone (210) 485-0189 (For information on college closures)
C. Students are required to silence all electronic devices (e.g., pagers, cellular phones, etc.) when in classrooms, laboratories and the library.
Disability Access Statement – In accordance with the Americans with Disabilities Act (ADA) and Section 504 of the Rehabilitation Act, it is the responsibility of the
student to self-identify with the campus Disability Services office. Only those students with appropriate documentation will receive a letter of accommodation from the
Disability Services office. Instructors are required to follow only those accommodation and/or services outlined in the letter of accommodation. For further information,
please contact the Disability Services office at (210) 486-3020 or visit the office located in the Palomino Center, Room 101. If you have specific needs, please discuss
them privately with your instructor.
GENERAL DESCRIPTION OF THE SUBJECT MATTER OF EACH LECTURE OR DISCUSSION:
Assignment Criteria
A. Pre-test Evaluation Paper
a. Identify your current level of health-related fitness (pre-assessment results).
i. Cardio-respiratory Endurance (optional in some classes)
ii. Muscular Strength and Endurance
iii. Flexibility Assessment
iv. Body Composition (optional)
b. Discuss the implications of your results (what does my current level of health related fitness mean to my fitness, wellness, and health.
c. Determine/identify a minimum of three (3) goals
i. Goals should be specifically related to your current level of health-related fitness and where you want to progress to.
d. Discuss how you will use this class and incorporate other behavior modifications to help meet these goals.
**Additional Notes
e. Include specific daily, weekly, or monthly activities that will help in reaching the specified goals
f. Include a method for monitoring progress for each goal
g. Include a self-reward system when activities and goals are accomplished
h. Include a method for overcoming obstacles to successfully carry out activities
B. Post-test Evaluation Paper
a. Identify your level of health-related fitness (pre-test results) for each component of health-related fitness.
i. Cardio-respiratory Endurance
ii. Muscular Strength and Endurance
iii. Flexibility Assessment
iv. Body Composition (optional)
b. Describe how behavior modifications that you implemented and/or incorporated helped you meet your goals as indicated in the pre-test evaluation paper
c. Discuss each goal in detail
**Additional Notes
d. Include specific daily, weekly, or monthly activities that will help in reaching the specified goals
e. Include a method for monitoring progress for each goal
f. Include a self-reward system when activities and goals are accomplished
g. Include a method for overcoming obstacles to successfully carry out activities
C. Nutritional Analysis
Using the USDA web site for Nutrition Analysis
This web site will help you calculate your nutrient intake over a period of five days. Once complete you will be able to print the nutrient analysis and MyPyramid
information. Print your analysis each day so that you do not lose your data!
· To use this web site:
o Go to http://www.usda.gov (or you can go directly to http://mypyramid.gov)
o Select “MyPyramid Tracker” (left side, a third of the way down the page)
o Scroll to bottom and choose “New User Registration”*
o Fill in required profile information and Submit– write down your User ID and Password for future use
· *On subsequent visits, choose “Existing User Login” at bottom of page, then:
o Type in your User ID and Password and Submit
o You’ll see the Profile page – make any changes (age, weight, date, etc)
o Select “Proceed to Food Intake”
· Once you are in the Food Intake site:
o Enter each Food Item (ex. peanut butter sandwich would include the following food items: bread, peanut butter, jelly)
o Type in item category (ex: milk), Click Search
o Choose the closest item to what you ate from the list (ex: milk 1%)
o Click “Add” button next to food item on the left (if this is a food you eat frequently, also click on the “Add to Frequently Used Foods”)
o Once chosen, this item should then be listed on the right side of the page
o If you have more items to enter, choose "Enter Foods".
o Continue in this manner until all food items for that day are entered and are listed on the right side of the page.
· When all foods have been entered:
o Choose "Select Quantity" at the bottom of the food list on the right.
o From the drop down menu next to each food item choose the quantity of the food you ate.
o Type in the number of servings you ate in the box to the right
o Before you do your daily analysis, choose Print Food Record (at the bottom).
o Once you have entered your last item and printed the record, choose "Save & Analyze"
· For analysis:
o Choose "Calculate Nutrient Intake from foods"
o Print
o Go Back to analysis page and choose "Calculate MyPyramid Stats"
o Print
· FOR DAYS 3-5:
o Follow the instructions in the previous steps.
· For your Final Summary:
o Keep in mind both your actual intake and the recommended percentages.
o Discuss, in writing, the following points:
§ Your current Analysis as it compares to RDA’s/ RDI’s
§ Your current shortcomings and/or successes in choices
§ Methods to incorporate into your current lifestyle to help you meet and/or maintain recommended standards.
*Be sure to print the nutrient intake analysis and MyPyramid stats for EACH day.
Once you have completed the assignment email the final product as an attachment to my email address. Also, feel free to call me at 486-3168 if you have any
questions.
Tuesday - Thursday
KINE-1107-002
KINE-1107-002
