Description:

The course will introduce the student to aerobic fitness through the activity of running. The training principles for running and competitive racing will be covered, and the individual will complete a personal running and/or racing training program. 2 hrs./wk. This course will meet the general education requirement for Health and/or Physical Education.

Supplies: Refer to the instructor's course syllabus for details about any supplies that may be required.

Prerequisites: NONE

Textbook(s): For information see - http://bookstore.jccc.net

Course Fees: NONE

Course Objectives:

Upon successful completion of this course the student should be able to:

1. Explain and differentiate the Biomechanics of running and racing.
2. Outline the physiology of running and racing.
3. Identify the principles of training.
4. Identify the principles of running fitness.
5. Chart the Periodization of training for competitive racing.
6. Research the methods of training for the runner.
7. Assess heart rate monitoring in developing a running program.
8. Generate a flexibility program for the runner.
9. Differentiate between aerobic weight training and strength weight training for runners.
10. Outline the benefits of plyometric training.
11. Research and discuss the benefits of cross-training workouts.
12. Discuss racing strategies.

Content Outline & Competencies:

I. Biomechanics of running and racing
   A. Discuss and explain the importance of proper biomechanics of
running.
   B. Discuss and explain the importance of proper biomechanics of
racing.
	
II. Physiology of running and racing
   A. Explain energy production for running and racing.
   B. Discuss VO2 Max
   C. Appraise an individuals lactate threshold
	
III. Principles of training
   A. Discuss the theory of overload training.
   B. Discuss the theory of progression training.
   C. Discuss the theory of specificity training.
   D. Assess and discuss recovery from exercise.

IV. Principles of running fitness
   A. Interpret the theory of lactate threshold training.
   B. Outline the principles of speed development.
   C. Demonstrate proper running mechanics.
	
V. “Periodization” of training for competitive racing
   A. Explore the factors in the successful Periodization of competitive
running.
   B. Program a “periodization” training plan.

VI. Methods of training for the runner
   A. Discuss the following theories of training: steady-state, tempo,
repetition, race-pace intervals, training rest    intervals,  surge
running, speed training, and hill training.

VII. Heart rate monitoring
   A. Discuss heart rate measures for training.
   B. Associate heart rate training with lactate threshold measurements.
   C. Calculate lactate threshold HR with the estimated VO2 maximum.
   D. Discuss Threshold HR, Vo2 Max and their implications in training.

VIII. Flexibility for the runner.
   A. Research sample flexibility programs.
   B. Correlate warm-up and warm-down with proper flexibility programs.
   C. Demonstrate proper flexibility exercises.

IX. Strength and Endurance weight training for running fitness
   A. Explain weight training for aerobic endurance.
   B. Explain weight training for muscle strength.

X. Plyometric training
   A. Outline the methods for plyometric training for runners.
   B. Differentiate between types plyometric training.

XI. Cross-training workouts
   A. Research alternate cross-training methods for a running program.

XII. Racing strategies
   A. Develop race strategies for the following race distances: 1500m, 5k,
8k, 10k, and marathon

Methods of Evaluation of Competencies:

Evaluation of student mastery of course competencies will be accomplished using the following methods:

In-Class Physical Demonstration of competencies   40-60% of grade
Written examinations                              20-30% of grade
Skill Development Tests                           20-30% of grade
Projects                                           0-10% of grade
   Total                                            100%

Caveats:

1. Strenuous Exercise

Disabilities:

If you are a student with a disability, and if you will be requesting accommodations, it is your responsibility to contact Access Services. Access Services will recommend any appropriate accommodations to your professor and his/her director. The professor and director will identify for you which accommodations will be arranged.

JCCC provides a range of services to allow persons with disabilities to participate in educational programs and activities. If you desire support services, contact the office of Access Services for Students With Disabilities (913) 469-8500, ext. 3521 or TDD (913) 469-3885. The Access Services office is located in the Success Center on the second floor of the Student Center.