Course Overview:
This course gives the student an in-depth view of physical fitness by studying subjects such as: biomechanics, nutrition, exercise programming, and exercise psychology. Students will apply what they learn by participating in a more challenging exercise requirement.
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 60 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: Physical Fitness
- 1.1 Fitness Assessment & Goals
- 1.2 Physical Activity
- 1.3 Muscular Fitness
Unit 2: Biomechanics & Safety
- 2.1 Biomechanics
- 2.2 Exercise Safety
- 2.3 Injury Treatment
Unit 3: Nutrition
- 3.1 Weight Management
- 3.2 Sport Nutrition
Unit 4: Exercise Programming Considerations
- 4.1 Exercise Programming Considerations
- 4.2 Special Populations
- 4.3 Gender Considerations
Unit 5: Exercise Psychology
- 5.1 Stages of Change
- 5.2 Health Interventions
- 5.3 Motivation
Unit 6: Post Assessment
