Group Sports

Exercise 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.

SKILLS CHECKS

In addition to the exercise requirements above, you will be performing a variety of sports skills--including soccer, basketball, baseball, and volleyball skills. These skills will be introduced later on in the course with more detail. Although you will be required to practice and pass off the skills only, you are encouraged to participate in these and other group sport activities as well.

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 adult supervisor must submit the supervisor verification form below. Without this verification you will NOT receive credit for your Weekly Fitness Logs.

Weekly Fitness Log Instructions & Sample Schedule

• Weekly Fitness Log Instructions
• Sample Workout Schedule

Weekly Fitness Log

• Weekly Fitness Log (Word Document)
• Weekly Fitness Log (Rich Text Format)
• Weekly Fitness Log (Google Doc)

Supervisor Verification

• Supervisor Verification Form (Word Document)
• Supervisor Verification Form (Rich Text Format)
• Supervisor Verification Form (Google Doc)

Syllabus:

This course is divided into the following Units and Sections.

Course Introduction

Unit 1: Getting Started

• 1.1 Fitness Assessment & Analysis
• 1.2 Getting Started
• 1.3 Safety & Injury Prevention

Unit 2: Sports Culture

• 2.1 Intro to Team Sports
• 2.2 Sportsmanship & Culture
• 2.3 Sports Nutrition

Unit 3: Soccer

• 3.1 Soccer Guidelines & Game Play
• 3.2 Soccer Skills

Unit 4: Basketball

• 4.1 Basketball Guidelines & Game Play
• 4.2 Basketball Skills

Unit 5: Baseball/Softball

• 5.1 Baseball/Softball Guidelines & Game Play
• 5.2 Baseball/Softball Skills

Unit 6: Volleyball

• 6.1 Volleyball Guidelines & Game Play
• 6.2 Volleyball Skills

Unit 7: Post Assessment

• 7.1 Post Assessment