Fitness Fundamentals I

 Fitness Fundamentals I
  • Recommended Grade Level: 9 - 12
  • Course Credits: 0.5
  • Course Price: $0.00

Course Overview:

This course is designed to provide students with the basic skills and information needed to begin a personalized exercise program and maintain an active and healthy lifestyle. Students participate in pre- and post fitness assessments in which they measure and analyze their own levels of fitness based on the five components of physical fitness: muscular strength, endurance, cardiovascular fitness, flexibility, and body composition. In this course, students research the benefits of physical activity, as well as the techniques, principles, and guidelines of exercise to keep them safe and healthy. Throughout this course students participate in a weekly fitness program involving elements of cardio, strength, and flexibility.

Course Requirements:

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.

  • Weekly Fitness Log (Word Document)
  • Weekly Fitness Log (Rich Text Format)
  • Weekly Fitness Log Instructions
  • Student Fitness Checkpoint (Word Document)
  • Student Fitness Checkpoint (Rich Text Format)
  • Parent Verification Form (Word Document)
  • Parent Verification Form (Rich Text Format)
  • Sample Workout Schedule

Syllabus:

This course is divided into the following units and sections.

COURSE INTRODUCTION

UNIT 1: FITNESS ASSESSMENT

  • 1.1: Fitness Assessment
  • 1.2: Fitness Analysis & Goals

UNIT 2: KNOW BEFORE YOU GO

  • 2.1: Getting Started
  • 2.2: Warm-Up & Cool Down
  • 2.3: Posture & Technique

UNIT 3: WHAT IS FITNESS?

  • 3.1: What is Fitness?
  • 3.2: Exercise Benefits
  • 3.3: Safety & Injury Prevention

UNIT 4: PRINCIPLES OF FITNESS

  • 4.1: Components of Fitness
  • 4.2: FITT Principles
  • 4.3: Heart Rate & Intensity

UNIT 5: DIET & SUBSTANCES

  • 5.1: NUTRITION
  • 5.2: WEIGHT MANAGEMENT
  • 5.3: DRUGS & FITNESS

UNIT 6: POST ASSESSMENT

  • 6.1: Post Assessment

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