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At the conclusion of this course, the student should be able to:
1. Demonstrate correct use of a fitness tracker to track activity throughout the course.
2. Assess individual fitness level through at-home fitness tests.
3. Calculate resting, target, 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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I. Selection and Use of Fitness Program Tracker or Time Lapse Videos
A. Introduction to tracker options
B. Selecting tracker program based on exercise plan
C. Reporting logs and measurements online
D. Technical support
E. Timelaspe videos
II. 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
III. 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
D. Heart-rate reserve formula for estimating exercise heart rates
E. RPE scale
F. Talk test
IV. 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
V. Personalized Fitness Program Development
A. Applying fitness test results
B. American College of Sports Medicine (ACSM) exercise guidelines and recommendations
C. Designing your exercise program
D. Specificity principle
E. Progressive overload principle
F. Frequency Intensity Time Type (FITT) principle
G. Recovery
H. Time management
I. Individual exercise preferences
VI. 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
VII. Safety and Injury Prevention Guidelines
A. Pre-participation health screening
B. Warning signs to stop exercising
C. Prevention and care of common exercise injuries
VIII. Components of a Workout
A. Warm-up
B. Cardiorespiratory component
C. Muscular endurance component
D. Flexibility component
E. Cool-down
IX. 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
X. 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
XI. Healthy Eating Guidelines
A. MyPlate
B. Dietary Guidelines for Americans
C. Nutrition Facts Label
D. Macronutrients
E. Vitamins, minerals, and dietary supplements
F. Nutrition needs before, during, after exercise activities
XII. 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
