Fitness Basics II

Exercise Requirements:

Although this is an online course, the exercise requirements are anything but virtual!

1. You are required to have 12 weeks of physical activity for this course.
2. Your weekly workouts must follow the 3-3-3 schedule.

• The total time must equal at least three hours of physical activity a week.
• The activity needs to be accumulated over at least three days.
• Students must participate in at least three different types of activities.

1. You are encouraged to participate in a variety of physical activities, as recommended below.

CARDIO

• It is recommended that you get at least 90 minutes of cardio per week
• A cardio workout is when you are in constant motion for a sustained period of time. During cardio your heart rate increase and your breathing becomes heavier. A cardio workout means that your heart rate is elevated within your target zone (approximately 135-180 bpm).

Cardiovascular activity is any activity in which your body or parts of your body are in constant motion (such as walking, jogging, or biking). When performing cardio activities, your heart rate should be elevated and your breathing will increase.

• You should take your heart rate after 10-15 minutes of vigorous exercise.
• To take your heart rate, find your pulse and count the beats for 1 minute. Or you can count for a portion of a minute and multiply as needed.
• 15 second pulse count x 4
• 10 second pulse count x 6
• 6 second pulse count x 10

STRENGTH

• It is recommended that you get at least 20-30 minutes of strength training each week.
• Strength training is when your muscles are working against resistance such as weights, resistance bands, or even gravity.
• You should allow your muscles to rest for at least 48 hours before strength training the same muscles again.
• You can find a variety of strength training exercises in the Exercise Library.

Strength Training is also known as Resistance Training. This is where your body is working with resistance to increase your muscular strength or endurance. There are some resistance activities you can do that require no equipment (such as push-ups and crunches). Refer to the exercise library for more strength training activities.

FLEXIBILITY

• It is highly recommended that you complete 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.

Flexibility refers to the elasticity of your muscles. You can increase your flexibility by stretching every day. You should stretch at the end of every workout session.

*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 Student Fitness Checkpoint where you will review your progress. In addition, your parent or guardian must submit the parent/supervisor 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:

This course is divided into the following Units and Sections.

Course Introduction

Unit 1: Get Moving

• 1.1: Fitness Assessment
• 1.2: FITT Principles
• 1.3: Movement & Motion

Unit 2: Safety & Injuries

• 2.1: Exercise Safety
• 2.2: Treating Injuries
• 2.3: Exercising in Extreme Temperatures

Unit 3: Sports

• 3.1: Game Strategy
• 3.2: Team Sports
• 3.3: Individual Sports
• 3.4: Cross Training

Unit 4: Nutrition and Drugs

• 4.1: MyPlate
• 4.2: Dietary Guidelines
• 4.3: Myths & Misconceptions
• 4.4: Drugs & Exercise

Unit 5: Staying Active

• 5.1: Post Assessment