This course provides students with an overview of dual and individual sports. Students learn about a variety of sports, and do an in-depth study of martial arts, Pilates, fencing, gymnastics, and water sports. Students learn not only the history, rules, and guidelines of each sport, but practice specific skills related to many of these sports. Students also learn the components of fitness, benefits of fitness, safety and technique, and good nutrition. Students conduct fitness assessments, set goals, and participate in weekly physical activity.
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.
- 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)
- 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
- 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.
- Microsoft word
- PDF Reader
- Power point
- Google Docs
Unit 1: Getting Started
- 1.1 Fitness Assessment & Analysis
- 1.2 Getting Started
- 1.3 Safety
Unit 2: Fitness
- 2.1 Components of Fitness
- 2.2 Team Player
- 2.3 Nutrition
Unit 3: Combative Sports
- 3.1 Martial Arts
- 3.2 Unarmed Martial Arts
- 3.3 Armed Martial Arts
Unit 4: Gymnastics & Pilates
- 4.1 Gymnastics
- 4.2 Gymnastic Skills
- 4.3 Pilates
Unit 5: Water Sports
Unit 6: Staying Active