Course Overview:
This course guides students through an in-depth examination of the effects of exercise on the body. Students learn how to exercise efficiently and properly, while participating in physical activities and applying principles they've learned. Basic anatomy, biomechanics, physiology, and sports nutrition are all integral parts of this course.
Required Materials:
Although this is an online course, the exercise requirements are anything but virtual!
- You are required to have 12 weeks of physical activity for this course.
- Your weekly workouts must equal at least 3 hours of physical activity accumulated over at least three days of the week.
- You should include elements of cardio, strength, and flexibility training each week, as outlined below.
CARDIO
- Minimum of 90 minutes of cardio per week
- Specify which cardio activities
- Cardio workouts, ideally, can be done every day of the week
- A cardio workout means that your heart rate is elevated within your target zone (approximately 135-180 bpm)
STRENGTH
- Minimum of 30 minutes of strength training per week
- Specify which muscles worked and with what equipment
- You should work every major muscle or muscle group at least once during the week
- When strength training you should allow your muscles to rest for at least 48 hours before working the same muscles again
- If you want to strength train every day, alternate upper body one day and lower body the next
FLEXIBILITY
- Minimum of 5-10 minutes of stretching at the end of every cardio or strength training workout
- Other optional flexibility workouts such as yoga or Pilates can be included as well
*Note: A warm-up and cool down is implied and should be included in every workout session.
FITNESS LOG
Each week you will fill out a Weekly Fitness Log. Approximately every four weeks (refer to schedule for more information) you will have a Fitness Checkpoint where you will review your progress. In addition, your parent or guardian must submit the parent verification form below. Without this verification you will NOT receive credit for your Weekly Fitness Log.
Fitness Log Instructions & Sample Schedule
- Fitness Log Instructions
- Sample Workout Schedule
Weekly Fitness Log
- Fitness Log (Word Document)
- Fitness Log (Rich Text Format)
- Fitness Log (Google Doc)
Supervisor Verification
- Supervisor Verification Form (Word Document)
- Supervisor Verification Form (Rich Text Format)
- Supervisor Verification Form (Google Doc)
Syllabus:
Course Introduction
Unit 1: Exercise Science
- 1.1 Fitness Assessment & Goals
- 1.2 Exercise Programming
Unit 2: Basics of Physical Fitness
- 2.1 Safety
- 2.2 Components of Physical Fitness
Unit 3: Body Systems
- 3.1 Terminology
- 3.2 Respiratory System
- 3.3 Skeletal System
Unit 4: Cardiovascular System
- 4.1 Cardiovascular System
- 4.2 The Heart
Unit 5: Muscular System
- 5.1 Muscular System
- 5.2 Muscle Physiology
Unit 6: Nutrition
- 6.1 Digestive System
- 6.2 Energy Nutrients
- 6.3 Energy Systems
Unit 7: Post Assessment
