Flexibility Training

Required Materials:

Exercise Requirements

In addition to completing written assignments, discussions, and quizzes, you are required to complete physical fitness activities for this course. You are required to complete a minimum of three hours per week of physical fitness activities over at least three different days of the week. Each week’s workouts must include elements of flexibility, cardio, strength training. You will be recording your activities and heart rate on a weekly log that you will submit to your instructor. More detailed information about the exercise requirements and your fitness log can be found in the “Course Introduction” section and within your fitness log.

Recommended Materials

There are no required materials or equipment for this course. However, the following

equipment may be helpful.

• Heart Rate Monitor
• MOVband
• Resistance Band 

Technical Requirements

A PDF reader and a word-processing program are required for this course. It is also

recommended that you have either a Flash player or MP4 player.

• Flash Player
• Adobe Reader
• QuickTime MP4 Player
• Word Processing Programs:
• Microsoft Word
• Open Office

Syllabus:

Unit 1: Fitness Assessment

• 1 Fitness Assessment

In this section you will be learning how to complete a Fitness Assessment. By the end of this section you should be able to do the following:

• Explain what area of fitness each test assesses
• Successfully complete a personal self-assessment
• Explain your opinion on the accuracy of fitness assessments

• 2 Getting Started

In this section you will learn the fundamentals of creating and beginning an exercise program. By the end of this section you should be able to do the following:

• Describe important tips for beginning an exercise program
• Apply tips for appropriate goal setting
• Analyze your fitness assessment

• 3 Training Plan

In this section you will learn the fundamentals of creating and beginning an exercise program. By the end of this section you should be able to do the following:

• Describe important tips for beginning an exercise program
• Apply tips for appropriate goal setting
• Design a personalized exercise program

Unit 2: Principles & Technique

• 1 Anatomy & Physiology

In this section you will learn more about anatomy and physiology. By the end of this section, you should be able to do the following:

• List different types of flexibility and stretching
• Explain how anatomy and physiology are a factor in flexibility
• Evaluate and demonstrate proper posture

• 2 Principles of Flexibility Training

This section discusses the principles of flexibility training. By the end of this section you should be able to do the following:

• Identify and define the FITT principles of flexibility
• Explain the general principles of exercise
• List types of equipment that can be used to improve your flexibility
• Create a poster to effectively promote stretching and flexibility

• 3 Exercise Safety

This section covers safety guidelines when exercising, as well as tips for treatment of muscle soreness and minor injuries. By the end of this section you should be able to do the following:

• Describe general guidelines for safe and effective exercise
• Describe ways to prevent injury
• Explain basic rules of technique while exercising
• Research and analyze effective flexibility training equipment

Unit 3: Types of Flexibility Training

• 1 Static Stretching

This section defines passive and static-active stretching. By the end of this section you should be able to do the following:

• Define passive and static-active stretching
• Explain the difference between these types of stretching
• Perform a stretching workout using both types of stretching

• 2 PNF

This section discusses isometic and assisted stretching. By the end of this section, you should be able to do the following:

• Define isometric and PNF stretching
• Explain the difference between these two types of stretching
• Evaluate your current workout schedule and determine what needs to be changed 

• 3 Dynamic Stretching

This section covers dynamic stretching. By the end of this section you should be able to do the following:

• Define dynamic stretching
• List the guidelines for proper dynamic stretching
• Perform a dynamic stretching routine

Unit 4: Yoga & Pilates

• 1 Types of Yoga

This section discusses the history, technique, and benefits involved with yoga. By the end of this section you should be able to do the following:

• Explain the history of yoga
• Describe the benefits of participating in yoga

• 2 Yoga Technique

This section discusses technique and benefits involved with yoga. By the end of this section you should be able to do the following:

• Describe the benefits of participating in yoga
• Perform proper yoga exercises and technique

• 3 Pilates

In this section you will learn more about pilates technique and benefits. By the end of this section you should be able to do the following:

• Explain the history of Pilates
• Describe the benefits of participating in Pilates
• Perform proper Pilates exercise and technique

Unit 5: Cross-Training & Nutrition

• 1 Benefits & Cross-Training

This section discusses the principles and benefits of cross-training. By the end of this section you should be able to do the following:

• Explain the importance of cross-training
• Identify a variety of cross-training activities
• Perform a variety of skill and agility activities, including speed drills and plyometrics 

• 2 Nutrition

This section discusses proper nutrition and dietary guidelines for Americans. By the end of this section you should be able to do the following:

• List the food groups outlined by the USDA
• Explain what nutrients each food group provides the body
• Explain the importance of eating a balanced diet
• Analyze your own diet and make steps towards improving your diet 

Unit 6: Post Assessment

• 1 Post Assessment

Congratulations! This is the last unit and section in the course. In this section you will be completing a Post Assessment and analyzing your progress throughout the course.