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At the conclusion of this course, the student should be able to:
1. Demonstrate correct use of a fitbit tracker to track activity throughout the course.
2. Assess individual fitness level through at home fitness tests.
3. Calculate resting, target, training, and maximum heart rates and rate of perceived exertion (RPE).
4. Develop personal goals based on results of fitness tests.
5. Develop a personalized fitness program based on personal goals.
6. Demonstrate ability to regress and progress exercises.
7. Demonstrate proper exercise guidelines for safety and injury prevention.
8. Demonstrate basic components of a workout including a warm-up, cardio-respiratory endurance, muscular
endurance, flexibility, and cool-down.
9. Record and report frequency, intensity, duration, and type of activities performed.
10. Define components of physical fitness.
11. Explain guidelines for healthy eating and weight management.
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1.Proper use of Fitbit tracker
a. Device set-up
b. Using the device
c. Reporting measurements.
d. Syncing Fitbit with personal devices and cloud technology
e. Technical support
2.Physical Fitness Testing
a. Step Test
b. Push-up Test
c. Curl-up Test
d. Squat test
e. Sit and reach test
f. Vertical jump test
3.Heart rate and RPE calculations
a. Pulse palpation
b. 60-second, 30-second, and 10-second heart rate calculations at rest, during, and after exercising
c. Age-predicted maximum heart rate equation for estimating exercise heart rates (target, training, maximum)
d. Heart-rate reserve formula for estimating exercise heart rates (target, training, maximum)
e. RPE scale
f. Talk test
4.Personal goal development
a. Choosing a realistic goal
b. Specific Measurable Action-Based Realistic Time-Bound (SMART) goal format
c. Planning progressive weekly, monthly, and 3-month goals
d. Determining readiness to change
e. Identifying individualized motivation for a goal
f. Writing a goal contract
5.Personalized fitness program development
a. Applying fitness test results
b. Designing your exercise program
c. Specificity principle
d. Progressive overload principle
e. Frequency Intensity Time Type (FITT) principle
f. Recovery
g.Time management
h. Individual exercise preferences
6.Leveled exercise regressions and progressions
a. Regressions for cardiorespiratory, muscular endurance, and flexibility exercises
b. Progressions for cardiorespiratory, muscular endurance, and flexibility exercises
c. Determining level of exercise to select
7.Safety and injury prevention guidelines
a. Pre-participation health screening
b. Warning signs to stop exercising
c. Prevention and care of common exercise injuries
8.Components of a workout
a. Warm-up
b. Cardiorespiratory component
c. Muscular endurance component
d. Flexibility component
e. Cool-down
9.Recording and reporting workout activities
a. Using a workout log to record and report exercise activities
b. Using technology to record and report exercise activities
c. Reporting frequency, intensity, duration, type of cardiorespiratory exercises
d. Reporting frequency, intensity, duration, type of muscular endurance exercises
e. Reporting frequency, intensity, duration, type of flexibility exercises
10.Components of physical fitness
a. Cardiorespiratory endurance
b. Muscular endurance
c. Muscular strength
d. Flexibility
e. Body Composition
f. Neuromotor exercise
g. Activity-specific skills
11.Healthy eating guidelines
a. USDA's MyPlate
b. Dietary Guidelines for Americans
c. Nutrition Facts Label
d. Macronutrients
c. Vitamins, minerals, and dietary supplements
f. Nutrition needs before, during, after exercise activities
12.Weight management guidelines
a. Energy balance
b. Factors influencing body composition
c. The role of exercise in weight management
d. Weight management lifestyle
e. Weight loss strategies
f. Body image and disordered eating
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Total Fitness & Wellness; The Mastering Health Edition (Brief 5th). Powers, Scott and Dodd, Stephen. Pearson: 2017
Fitbit activity tracker
Instructor prepared materials
