PE 185FU Cardio and Core Fitness, Intermediate

Lab Hours: 3
Credits: 1

Introduces cardio conditioning to improve fitness, health, and overall wellness through structured group fitness classes. Covers knowledge and skills needed to perform safe and proper group and individual fitness exercises. Activities promote and emphasize improved cardiorespiratory conditioning as well as muscle strength and endurance, flexibility, and body composition, and Skills to help students incorporate exercise into their lifestyle.

Student Learning Outcomes:
Beginning

Perform safe and effective core fitness exercise movements.
Participate in a consistent cardiorespiratory exercise program.
Monitor individual physical intensity and progress.
Determine intensity by measuring individual heart rate and target zone or rate of
perceived exertion.
Improve overall physical conditioning, including cardiorespiratory fitness, muscular strength and endurance and flexibility.
Create a short-term personal plan for overall fitness.

Intermediate

Meet beginning objectives.
Demonstrate correct exercise techniques.

Content Outline

Health-related Components of Physical Fitness
- Cardiorespiratory fitness
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Exercise Terminology
- Adaptation
- Progressive overload
- Regression
Exercise Safety
- Injury prevention
- Progression
- Nutrition basics
Exercise Intensity
- Target heart rate
- Rate of perceived exertion
- Talk test
Cardio Exercise Formats
- Steady state
- Interval training - aerobic
- Interval training - anaerobic
Developing a Personal Fitness Plan
- Goal setting
- Select activities
- Frequency, intensity, time, type (FITT)
- Staying motivated
- Monitoring progress