PE 185TO Total Body Training, Beg

Lab Hours: 3
Credits: 1

Incorporates cardio and strength segments to help students achieve a higher level of conditioning. Utilizes a combination of exercise techniques and formats, including cardio endurance training, interval training, calisthenics, plyometric training, body weight training, strength 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 exercise program.
Monitor individual physical intensity and progress.
Improve overall physical conditioning, including cardiorespiratory fitness, muscular strength and endurance and flexibility.
Identify benefits of cardiorespiratory exercise, resistance training and flexibility.
Modify exercises and activities for varying physical conditions and individual fitness level.
Create a short-term personal plan for overall fitness.

Content Outline

Introduction to Fitness
- Benefits of physical activity and exercise
- Components of fitness
- Exercise recommendations (ACSM)
- Training principles:
  - Adaptation
  - Progressive overload
  - Specificity
  - Reversibility
- Energy systems
- Types of cardiorespiratory and muscular training
Basic Techniques
- Warming up and cooling down
- Training guidelines
- Safety
- Nutrition basics
- Monitoring intensity (rate of perceived exertion)
- Exercise terminology
- Progression
- Cardio exercise
  - Steady state training
  - Interval training
  - Calisthenics
  - Plyometric training
- Strength exercise
  - Dumbbells
  - Body weight
  - Stability Balls
  - Functional training
  - Barbells
  - Resistance bands
Developing a Personal Fitness Plan
- Goal setting
- Select activities
- Frequency, Intensity, Time, Type (FITT)
- Staying motivated
- Monitoring progress