Course Overview:
This course takes a more in-depth look at the five components of physical fitness touched on in Fitness Fundamentals 1: muscular strength, endurance, cardiovascular health, flexibility, and body composition. This course allows students to discover new interests as they experiment with a variety of exercises in a non-competitive atmosphere. By targeting different areas of fitness, students increase their understanding of health habits and practices and improve their overall fitness level. Students take a pre- and post-fitness assessment. Throughout this course students also 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 three 30-minute cardio workouts 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 two 20-minute strength training workouts 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 Checkpoint (Word Document)
- Student 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: Health & Fitness Analysis
- 1.3: Goal Setting
TO UNIT 2: EXERCISE PROGRAMMING
- 2.1: Exercise Programming
- 2.2: Holistic Health
- 2.3: Exercise Equipment
UNIT 3: CARDIOVASCULAR TRAINING
- 3.1: Cardiovascular Principles
- 3.2: Cardiovascular Exercises
UNIT 4: STRENGTH TRAINING
- 4.1: Principles of Strength Training
- 4.2: Strength Training Exercises
UNIT 5: FLEXIBILITY TRAINING
- 5.1: Principles of Flexibility Training
- 5.2: Flexibility Exercises
UNIT 6: NUTRITION
- 6.1: Body Mass Index
- 6.2: Diet & Exercise
UNIT 7: POST ASSESSMENT
