Course Syllabus

Course KFIT 5, 5.1, 5.2 Pilates Mat
Sect # 5375, 6433, 5635, 6434, 4617, 6435

Class Meetings

IMPORTANT: Students may choose to attend IN PERSON or a virtual class Tuesday and Thursday,  6:40-7:50 pm live on Zoom, or they may elect to participate on their own time and will receive their participation points after uploading a time lapsed video of their workout. Due dates are published in each module.

Instructor Contact

Carrie Stillman


Office Hours: by appointment on zoom

I usually respond to emails within 24 hours Monday-Friday. Most answers can be found in the Syllabus, Module or announcements, so check there first. Please make sure your name, course and section number are on your correspondence. 

Course Description

Introduction to Pilates Mat

This class is designed for individuals with no previous Pilates experience and will include basic Pilates training techniques, fitness principles and nutrition information for a healthy lifestyle.

Beginning Pilates Mat

This beginning PILATES class is designed for students of all fitness levels including dancers and athletes.    This course will emphasize exercises to develop overall strength, with a focus on the muscles of the body’s core, as well as coordination, flexibility, and balance.  Students will be introduced to principles of proper alignment, strength, flexibility, balance and coordination through mat, ball and standing  exercises that have evolved from the original techniques developed by Joseph H. Pilates. Techniques for the development of the mind/body connection and deep breathing practices will be presented and practiced.  

Intermediate Pilates Mat

This intermediate level class is designed for individuals with previous Pilates experience. Students will improve overall movement fluidity, breathing techniques, kinesthetic awareness, proprioception, core strength and endurance while integrating the mind/body connection during movement based on the original techniques developed by Joseph H. Pilates. Students will learn principles of proper alignment, strength, endurance, flexibility, balance and coordination using intermediate level mat exercises.

Student Learning Outcomes  

Introduction to Pilates Mat

  1. Safely perform basic Pilates exercises
  2. Apply basic nutritional concepts
  3. Apply basic fitness principles
  4. Create personal fitness goals

Beginning Pilates Mat

  1. Create a personal Pilates-based program based on current fitness level.
  2. Demonstrate principles and aspects of Pilates.
  3. Establish personal fitness goals related

 Intermediate Pilates Mat

  1. Create a personal intermediate level Pilates-based program.
  2. Demonstrate proper form, proprioception, kinesthetic awareness, fluidity, endurance and breathing while performing intermediate level Pilates exercises.

Links to the Course Outline that includes Course Description and Student Learning Outcomes and other information.

KFIT 5 Intro to Pilates Mat

KFIT 5.1 Beginning Pilates Mat

KFIT 5.2 Intermediate Pilates Mat

Course Web Site

Students will use the Canvas course web site to sign in to Zoom, for assignment instructions, submitting assignments, viewing classmate's work, sharing resources, and viewing grades.

Resources and technology support: Student success

Student Support & Services

SRJC Student Resource Center  |  Santa Rosa Campus

707.522.2638  | /

Monday – Thursday 8 am – 4 pm

Fridays by appointment only

Bertolini Student Center, 1st floor #4657


No textbook is required.

Required Software

You will need the following software for this course. 


Props - These are optional but recommended items: mat (yoga or thicker) flat stretchy band, squishy Pilates ball (approx 9"), and hand weights (1-3 lbs). You do not need a mat if you are on carpet, but may find it more comfortable to move on.  

Clothing - Workout wear or other types of comfortable clothing. No jeans or other restrictive wear. Bare feet or socks that are not too slippery, or socks with gripper pads on bottom.     

In Person Etiquette - Please do NOT wear heavy scents (lotions, perfumes…) as many are sensitive to them, especially while exercising.

Zoom Etiquette - Please keep your sound off except when speaking. You do not have to have your camera on but I would prefer that you do as it is easier for me to see your form and make any corrections or adjustments as needed. Please make sure your registered name is the name you use on your zoom account! 

Important Dates

Date Class Begins: 1/19/23

Last Day Add w/o add code:  1/24/23

Last Day Drop for Refund: 1/29/23

Last Day Drop w/o W:  2/5/23

Last Day Add with add code: 2/5/23

Mandatory Professional Development Activity Day  (NO CLASSES):  2/16/23

Lincoln’s Day Holiday:  2/17/23

Saturday and Sunday (Classes will meet): 2/18-19/23

Washington’s Day Holiday:  2/20/23


Last Day Drop with W:  4/23/23

Last Day for P/NP option:  5/26/23


Last Day of Class: 5/23/23

Dropping the Class

If you decide to discontinue this course, it is your responsibility to officially drop it in order to get a refund (after 10% of course length), a W symbol (after 20%), or a grade (after 60%). Also, for several consecutive, unexplained absences, the instructor may drop a student.

Pass‐NoPass (P/NP)

You may take this class P/NP. You must decide before the deadline, and add the option online or file the P/NP form with Admissions and Records. With a grade of C or better, you will get a P.

You must file for the P/NP option by May 26th. Once you decide to go for P/NP, you cannot change back to a letter grade. If you are taking this course as part of a certificate program, you can probably still take the class P/NP. Check with a counselor to be sure.

Instructor Announcements

The instructor will post announcements on the “Instructor Announcements” page in Canvas throughout the semester. Canvas notifies students according to their preferred Notification Preferences as soon as the instructor creates an Announcement, so make sure you have your announcement notifications turned on. 


Students who do not log-in to an online class by the end of the first week (Sunday night) of the semester will be dropped from the class. It is strongly advised that if you need to miss more than one class/homework deadline in a row that you contact me to avoid being dropped from the class. Our classes are held on Zoom or in person, depending on section you’re enrolled in. You will find the link to zoom under TechConnect Zoom on the left hand side navigation bar or at top of each participation practice for each class in MODULESIf you can not make the live class, you can watch the recorded version and submit a time lapse video of you following along and upload it.  The participation assignments are posted under each Module for the date of each class and will give you more information on how to do that. 

To receive participation points for each class:  5 pts ea (165 total):

1. Attend the live zoom class and be aware that at some point during the class, the instructor may ask you to put your name or answer a question to be typed in to the Chat box.  This is when I will confirm your attendance. Participation points for each class attended will be listed under the Participation Assignment pertaining to it.  


2. Watch the video and record yourself doing a time lapse video performing the exercises.  Upload the link.  You will see the participation points listed under that assignment.  All the instructions are in each Participation Practice for every date of class.


3. Attend IN PERSON.  VERY IMPORTANT!!!  If you are sick, please DO NOT COME TO CLASS! Keeping your germs at home and resting is the best thing you can do for the class and yourself. You are welcome to make up in person absences by doing the online option for participation. See modules for instructions for date of missed class.   

Please refer to these links for any support, policies, or information you need regrading Covid & taking In person classes:

Proof of vaccination is still required.  Masks – While the mask requirement is no longer in effect, wearing a mask is still strongly encouraged.

There will be no distinction between “excused” or “unexcused” absences, with the exception of an emergency, death in the family, or Covid 19 infection.


Intro Discussion (5 pts)

6 Module Assignments at 10 pts each (60 pts)

Skill Assessment Assignment (60 pts)

Late Policy

All assignments are due on the due date. A late submission  of 1 day will receive a 10% penalty. Late work will not be graded unless student sends instructor a message explaining reason for late work. It is your responsibility to keep track of the due dates for each assignment and quizzes.    


There will be 3 online quizzes (10 pnts/each). The material comes from class lectures and supplemental materials found on Canvas. A late submission of 1 day will receive a 10% penalty. If any exam is missed, a zero will be recorded as the score. It is your responsibility to take the online exams by the due date.

Grading Policy

Visit “Grades” in Canvas to keep track of your grades. I grade [once a week] and post grades and comments on the online Canvas gradebook.

Participation and Attendance: 165 points

Assignments: 125 points

Quizzes: 30 points

Total: 320 points

Grades will be assigned as follows:



288-320 points



      256-287  points



      224-255  points



      192-223  points

If taking Pass/No Pass you need at least 70% of the total class points (224).

Standards of Conduct

Students who register in SRJC classes are required to abide by the SRJC Student Conduct Standards. Violation of the Standards is basis for referral to the Vice President of Student Services or dismissal from class or from the College. See the Student Code of Conduct page.

Collaborating on or copying of tests or homework in whole or in part will be considered an act of academic dishonesty and result in a grade of 0 for that test or assignment. I encourage students to share information and ideas, but not their work. See these links on Plagiarism:
SRJC Writing Center Lessons on avoiding plagiarism
SRJC's policy on Academic Integrity

Other Important Policies and Practices

Right to Privacy

All students have the right to learn freely and safely in both the physical and the virtual classroom. Students may not share course contents, materials, recordings, or any other information containing representations of their classmates in writing, text, image, or video. This includes emails between students, posts to discussion boards, video threads containing signed dialogue, and any other media that contain the efforts of students who engage with the course (See Acts of Misconduct C., D., and E.). This especially applies to Zoom cloud recordings which are only stored on a temporary basis for the specific purpose of content review as deemed to be of benefit for all those enrolled in this course, and which are only available in TechConnect Zoom in Canvas. Students also may not discuss the performance of their classmates outside of the classroom. Violations of student privacy are subject to disciplinary action, with specifics to be handled in accordance with the appropriate SRJC policies and procedures.

Avoid Plagiarism Like the, er, Plague

Although most students have likely heard about plagiarism during their years of schooling, it still is prevalent-even in higher education.

The video below reviews what plagiarism is and how not to do it.

Plagiarism: How to avoid it

Netiquette, or Why Is It Harder to Be Polite Online?

Netiquette refers to using common courtesy in online communication. All members of the class are expected to follow netiquette in all course communications. Use these guidelines:

  • Use capital letters sparingly. THEY LOOK LIKE SHOUTING.
  • Forward emails only with a writer's permission.
  • Be considerate of others' feelings and use language carefully.
  • Cite all quotations, references, and sources (otherwise, it is plagiarism).
  • Use humor carefully. It is hard to "read" tone; sometimes humor can be misread as criticism or personal attack. Feel free to use emoticons like :) for a smiley face to let others know you are being humorous.
  • Use complete sentences and standard English grammar to compose posts. Write in proper paragraphs. Review work before submitting it.
  • Text speak, such as "ur" for "your" or "ru" for "are you" etc., is only acceptable when texting.

Special Needs

Students with disabilities who believe they need accommodations in this class are encouraged to contact Disability Resources (527-4278), as soon as possible to better ensure such accommodations are implemented in a timely fashion.

Course Summary:

Date Details Due