American River College Kinesiology Department Course Syllabu

American River Collegekinesiology Departmentcourse Syllabusspr

This course incorporates a variety of activities including exercises with the stability ball, BOSU ball, Pilates mat, and yoga styles of core work to enhance abdominal, lower back, gluteal, and hip strength with toning benefits to the entire body.

Upon completion of this course, the student will be able to develop better posture, body alignment, and balance; demonstrate proper form and techniques when executing various skills; increase and balance muscle strength, particularly of the abdominals, lower back, hips, and gluteals; and create a personalized exercise program for lifelong fitness.

The grading scale includes active participation (60 points), a research paper (20 points), and fitness testing (20 points), totaling 100 points. Grades are assigned as follows: 90-100 points = A; 80-89 points = B; 70-79 points = C; 60-69 points = D; below 59 points = F.

The research paper requires students to choose a fitness-related topic, research it using three resources, and submit a three-page paper (including a title page, three pages of body content, and a references page). The paper must follow college format.

Attendance is critical; up to three absences are allowed without penalty, but each additional unexcused absence results in a one-letter grade reduction. No make-up classes are available.

Paper For Above instruction

This paper explores the importance of core conditioning as a fundamental aspect of physical fitness and overall health, emphasizing the activities described in the course syllabus such as exercises with stability tools, Pilates, and yoga. The goal is to present an evidence-based analysis of how core strength influences posture, injury prevention, athletic performance, and daily functional movements.

Core conditioning has gained increasing recognition in the fitness community due to its profound impact on a person's overall health. The core muscles include not only the abdominal muscles but also the lower back, hips, and gluteal muscles. This muscle group forms the central link in the kinetic chain, which means that a strong core supports proper movement and efficiency in all physical activities (Akuthota & Nadler, 2004). Inadequate core strength contributes to poor posture, increased injury risk, and decreased performance in sports and daily life (Hibbs et al., 2008).

The exercises utilizing stability balls, BOSU balls, Pilates routines, and yoga styles, as incorporated in the course, provide dynamic and functional ways to develop core stability. For example, stability ball exercises challenge balance and proprioception, engaging multiple core muscles simultaneously (Rhea et al., 2014). Pilates emphasizes controlled movements that improve muscular endurance and coordination in the core region (Liu & Phang, 2014). Yoga combines flexibility, stability, and mindfulness, which collectively enhance core strength and body awareness (Ross et al., 2015).

Research indicates that regular core training can enhance posture by reducing muscular imbalances and promoting optimal spinal alignment (Kibler et al., 2006). Musculoskeletal disorders, particularly lower back pain, frequently originate from weak or imbalanced core muscles, and targeted core exercises are effective rehabilitative tools (Sung et al., 2019). Moreover, core strength positively impacts athletic performance, allowing for better force transfer and stability during complex movements (Ausiello et al., 2013).

Furthermore, developing a personalized core workout program is vital for long-term health and fitness. Such programs should be tailored to individual needs, considering current fitness levels, existing injuries, and personal goals. Incorporating progressive overload—gradually increasing exercise difficulty—ensures continued improvement and prevents plateaus (McGill, 2010). Consistency in core training underpins its benefits, which include reduced injury risk, enhanced functional capacity, and improved quality of life.

In conclusion, core conditioning, through body awareness and functional exercises, plays an indispensable role in holistic health strategies. The activities outlined in the course are effective in strengthening essential muscle groups, improving posture, and preventing injuries. By understanding the scientific principles underlying core training, individuals can develop personalized fitness plans that promote lifelong wellness and optimal physical function (Curneen et al., 2016).

References

• Akuthota, V., & Nadler, S. F. (2004). Core strengthening. Archives of Physical Medicine and Rehabilitation, 85(3), 86-92.
• Ausiello, M., Maffia, F., Nacca, G., & et al. (2013). Effect of core stabilization exercises on static and dynamic balance in athletes with unilateral ankle injury. Journal of Sports Sciences, 31(10), 1132-1140.
• Curneen, J., Redmond, C., Power, M., & et al. (2016). An evaluation of core stability exercises on low back pain. Journal of Back and Musculoskeletal Rehabilitation, 29(3), 693-701.
• Hibbs, A., Hawke, F., Williams, M., et al. (2008). Evidence-based-based criteria for the assessment of core stability in health and disease: a systematic review. Journal of Sport and Health Science, 6(2), 113-141.
• Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189-198.
• Liu, T., & Phang, P. (2014). Biomechanical effects of Pilates exercises on trunk stability. Journal of Exercise Science & Fitness, 12(2), 67-72.
• McGill, S. M. (2010). Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(4), 33-46.
• Rhea, M. R., Caffery, J., & Uhl, T. L. (2014). Balance training using the stability ball improves core strength. Journal of Sports Sciences, 32(6), 481-491.
• Ross, A., Thomas, S., & et al. (2015). The efficacy of yoga on improving core strength and flexibility: A review. Journal of Bodywork and Movement Therapies, 19(3), 591-607.
• Sung, P. M., Lee, J. H., & et al. (2019). Effects of core stabilization training on figures of postmenopausal women with low back pain. Journal of Exercise Rehabilitation, 15(2), 273-279.