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At the conclusion of this course, the student should be able to:
1. Demonstrate proper exercise biomechanics and anatomical alignment
2. Identify musculoskeletal anatomy, planes of movement, and joint actions
3. Apply fitness testing results to train based on fitness level using regressions, progressions, and
modifications
4. Apply personal fitness goals to workout routine
5. Incorporate all components of health-related physical fitness in personal fitness program
6. Demonstrate safety and injury prevention using proper training volume and biomechanical
technique
7. Identify and summarize fitness training information from credible sources
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I. Warm-up Activities
A. Low intensity cardio/respiratory exercise
B. Dynamic stretching
II. Cardio/Respiratory Conditioning
A. Jogging/Walking
B. Jump rope
C. Step exercise
1. Bench stepping
2. Bleachers
D. Cycling, spinning, treadmill, or elliptical cardio equipment
E. Circuit training
F. Other forms of aerobic group exercise
III. Muscular Development
A. Strength
B. Endurance
C. Weights, resistance bands, body weight, kettlebells
D. Use of other resistance training methods
IV. Cool-down
V. Flexibility
VI. Components of a Personal Fitness Program
A. Warm-up
B. Cardiorespiratory endurance
C. Muscular strength and endurance
D. Cool-down
E. Flexibility
VII. Exercise Form and Technique
A. Biomechanics
B. Anatomical alignment
VIII. Musculoskeletal Anatomy
A. Planes of movement
B. Muscle and joint actions
C. Muscle fiber types
D. Exercises for specific muscles or muscle groups
IX. Fitness Assessments
A. Cardiovascular endurance
B. Muscular endurance
C. Flexibility
D. Muscular strength
E. Body composition
X. Personal Fitness Routine and Goals
A. Goal setting
B. Applying goals and fitness testing results to workout routine
C. Warm up and cool down
D. Cardiorespiratory endurance
E. Muscular strength and endurance
F. Flexibility
XI. Safety and Injury Prevention
A. Proper training volume and technique
B. Proper progression
C. Using regressions and modifications
XII. Credible Sources for Training Techniques
A. Professional fitness organizations
B. Evaluating sources of information for credibility
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Students are expected to spend hours outside of class doing additional fitness exercises. A list of fitness exercises will be given that students may do at home:
1. Pre- and Post-fitness assessments
2. Goal Setting Assignment
3. Identify muscles and exercises for each major muscle or group of muscles
4. Fitness Article Summary
5. Quizzes
Writing: Assessment tools that demonstrate writing skill and/or require students to select, organize and explain ideas in writing. | Writing 5 - 15% |
Fitness Article Summary, Goals | |
Problem solving: Assessment tools, other than exams, that demonstrate competence in computational or non-computational problem solving skills. | Problem Solving 0 - 5% |
Muscle and exercise identification | |
Skill Demonstrations: All skill-based and physical demonstrations used for assessment purposes including skill performance exams. | Skill Demonstrations 5 - 10% |
Fitness assessments | |
Exams: All forms of formal testing, other than skill performance exams. | Exams 15 - 20% |
Quizzes | |
Other: Includes any assessment tools that do not logically fit into the above categories. | Other Category 50 - 60% |
Attendance and Participation | |
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The Strength Training Anatomy Workout. 3rd ed. Delavier, Frederic. Human Kinetics. 2010 (classic)
Instructor prepared materials