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At the conclusion of this course, the student should be able to:
1. Demonstrate safe and proper use of equipment and exercise technique
2. Monitor exercise intensity using target heart rate and perceived rate of exertion
3. Apply fitness testing results to train based on fitness level
4. Apply effective goal setting model to create fitness goals
5. Incorporate all components of health-related physical fitness in personal fitness program
6. Identify safety and injury prevention practices in a fitness setting
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. Introduction to Equipment
A. Orientation of proper use of equipment
B. Safety and injury prevention in the weight room
VIII. Exercise Intensity Measurement
A. Frequency, Intensity, Time, Type (FITT) Principle
B. Target Heart Rate
C. Rate of Perceived Exertion (RPE)
IX. Fitness Assessments
A. Cardiovascular endurance
B. Muscular endurance
C. Flexibility
D. Muscular strength
E. Body composition
X. Goal Setting
A. Specific, Measurable, Attainable, Relevant and Timely (SMART) goals
B. Behavior change principles
C. Motivation
XI. Credible Sources for Training Information
A. Professional fitness organizations
B. Evaluating sources of information for credibility
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% |
Target Heart Rate | |
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, Orientation | |
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Complete Guide to Fitness and Health. 2nd ed. American College of Sports Medicine. Human Kinetics. 2017
Instructor prepared materials