PE 185HC At-Home Fitness-Advanced

Lab Hours: 3
Credits: 1

Designs a fitness program that can be done at home intended to complement individual interests, needs, and goals. Improves some or all of the areas of physical fitness: cardiovascular, muscular, flexibility, and body composition. Utilizes a combination of exercise techniques and formats that require no equipment, including cardio endurance training, interval core training, functional training and flexibility exercises to improve cardiorespiratory endurance, muscular strength and endurance, flexibility, and overall health.

Student Learning Outcomes:
Beginning

Perform safe and effective exercise movements.
Participate in a consistent at-home fitness program.
Keep an electronic documentation of a personal fitness program.
Monitor individual physical intensity and progress.
Identify and discuss potential fitness barriers.
Improve overall physical conditioning, including cardiorespiratory fitness, muscular strength and endurance and flexibility.
Create a personal fitness goal using SMART goal-setting strategies.

Intermediate

Perform all outcomes of a beginning at-home fitness program.
Develop an individual fitness program to meet fitness goals.
Identify and describe at least two methods for fitness training.
Create a plan to overcome potential fitness barriers

Advanced

Perform all outcomes of a beginning and intermediate at-home program.
Describe basic progression for improving fitness level.
Advise other students on overcoming potential barriers for fitness

Content Outline

Basic Techniques
- Warming up and Cooling Down
- Training Guidelines
- Safety
- Monitoring Intensity
- Progression
Cardiorespiratory Fitness Options
- Steady State training
- Interval Training
- Circuit Training
- High Intensity Interval Training (HIIT)
Strength Training Options
- Body Weight Training
- Core Training
- Other Home-Based Strength
Flexibility Training Options
Fitness Principles
- Adaptation
- Progressive overload
- Specificity
- Reversibility
Creating an At-Home Fitness Plan
- Goal-Setting
- Frequency, Intensity, Time, Type (FITT)
- Staying Motivated
- Identifying and Overcoming Fitness Barriers
- Monitoring Progress