PHED106 Art of Personal Defense
Department of Health, Physical Education & Nursing: Physical Education
Course Number and TitlePHED106 Art of Personal Defense
Number of Credits2 credits
Minimum Number of Instructional Minutes Per Semester2250 minutes
Other Pertinent InformationThis course fulfills a Personal Health Requirement in Category I: Essential Skills and Perspectives and the Category III requirements of the Core Curriculum at Bucks County Community College for Critical Thinking and Problem-Solving and Responsible Citizenship.
Catalog Course DescriptionThis is an introductory course in the theory and techniques of self-defense. The content focuses on recognition and avoidance of dangerous situations, techniques of eliminating dangers, and the physical skills and strategies of personal defense. Basic concepts and principles of nutritional and physiological fitness are included in the course.
Required Course Content and Direction
- The student will learn to develop and ongoing exercise plan to include the physical techniques involved in self defense.
- The student will be encouraged to develop and maintain psychological skills needed to deter and avoid self-defense encounters.
- The student will learn valid concepts of exercise physiology and how to apply them to his chosen activity.
- The student will learn valid concepts of nutrition and how to apply them to his own diet.
- The student will learn methods of self-defense to increase awareness; avoidance and prosecution of a threatening encounter at various threat levels.
- The student will learn to develop a personal exercise program in personal defense skills, utilizing valid concepts of exercise physiology and nutrition.
- The student will be expected to critically review current training literature for personal defense skills and learn how to change his training, if necessary, to conform with new and scientifically valid concepts.
- The student will learn to identify threatening situations and know the steps to take to avoid them.
- The student will be able learn to utilize the basic skills of blocking, striking, and kicking to defend himself.
- The student will learn to escape from holding and seizing attacks and select an appropriate counter attack.
This course satisfies the requirements for the BCCC Core Curriculum.
Core Learning Goals:
- develop attitudes, values, and skills which promote physical and emotional well-being to extend over the course of their lives.
Core Learning Objectives:
- recognize the components of wellness, exercise, and diet that contribute to life long physical, and mental wellness. (1)
- practice wise choices regarding exercise and diet. (1)
- apply appropriate skills to manage stress and anxiety in order to maintain holistic health. (1)
- describe the links between behavior and health over the course of a lifetime. (1)
Critical Thinking and Problem Solving:
- integrate and /or combine knowledge from multiple sources to create new knowledge.
- reason from what they know to form new knowledge, draw conclusions, solve problems, explain, decide, and /or predict. (Inductive and/or Deductive Reasoning Skills)
Responsible Citizenship: The student will be able to:
- demonstrate an understanding of major ethnical concerns.
- demonstrate familiarity with contemporary environmental issues.
- identify the effects of a person’s actions on the community.
Planned Sequence of Topics and/or Learning Activities:
- Basic Physiology of Exercise
- Principles of warm-up, stretching and cool down
- Basic anatomy of muscles and joints
- Fiber type
- Muscular Contractions: isotonic, isometric, and isokenetic
- Muscular Metabolism
- Applied Physiology of Exercise
- Principles of an exercise prescription:
- Frequency, intensity, time
- Overload, progressive resistance, specificity, recovery
- Physiological effects of regular anaerobic exercise
- Physiological effect of regular aerobic exercise
- Cross training and how a variety of activities contribute to cardiovascular and total fitness
- The role of diet and nutrition - What is a quality diet?
- Weight management and body composition
- Cardiovascular disease and atherosclerosis
- Heat balance, fluid and electrolyte consumption
- Role of the nutrients in energy metabolism
- Relationship among stress, diet and exercise
- Concepts of recuperation, positive adaptation and deconditioning
- Immediate and correct care of athletic injuries
- Evaluation of fitness progress and self-testing
- How to critically review the current literature in the areas of nutrition and physiology of exercise
- Basic concepts of kinesiology and applied physiology involved in using the body as a weapon
- Stance and center of gravity
- Mass utilization and integral body motion
- Nature of avoidance of violence tactically and psychologically
- The “victim” mentality and empowerment
- Reasonable precaution
- Legal ramification and definition of self defense
- Physical Skill Development
- Striking with hand, foot, elbow, knee
- Pressure points and vital targets
- Joint locking for escape and control
Assessment Methods for Core Learning Goals:
Reference, Resource, or Learning Materials to be used by Students:
- The required textbook is selected by the instructor and will be specified in the Course Format.
- Policies governing student grades and attendance will be clarified by the instructor in the Course Format.
Teaching Methods Employed
- Demonstrations of Defense Skills
- Practice and execution of Personal defense Skills
- Instructional videos
Review/Approval Date - 12/03; Core Goals/Objectives added 6/04