Outdoor Sports (Individual and Dual Sports I)

Exercise Materials:

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.

Syllabus:

• Course Introduction

• Unit 1: Getting Started

• 1.1 Fitness Assessment
• 1.2 Fitness Analysis & Goals
• 1.3Getting Fit

• Unit 2: Sports Participation

• 2.1 FITT Principles
• 2.2 Exercise Safety
• 2.3 Individual & Dual Sports

• Unit 3: Outdoor Sports

• 3.1 Exploring the Outdoors
• 3.2 Navigating the Outdoors

• Unit 4: Racquet Sports

• 4.1 Tennis
• 4.2 Tennis Skills

• Unit 5: Golf

• 5.1 Golf
• 5.2 Golf Skills

• Unit 6: Volleyball

• 6.1 Volleyball
• 6.2 Volleyball Skill

• Unit 7: Staying Active

• 7.1 Post Assessment