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Foundations of Personal Fitness 1A

Course Description

The basic purpose of this course is to motivate students to achieve lifetime personal fitness with an emphasis on the health-related components of physical fitness. The concept of wellness, or striving to reach optimal levels of heath, is the corner stone of this course and is exemplified by one of the course objectives: students designing their own personal fitness program as a way to develop the skills necessary to become fit and achieve some degree of fitness within the course. (Note: This course requires physical exertion equal to that of the regular physical education class. Students who have any doubt as to their physical condition should consult a physician before attempting this course.)

Required Course Materials

  • Rainey, Don L. and Tinker D. Murray: Foundations of Personal Fitness, Woodland Hills, CA: Glencoe/McGraw-Hill, 2005. ISBN 0-07-845127-2
  • Access to proper workout clothing and footwear.
  • Access to the necessary equipment (i.e., roller blades, fitness tapes) if you choose other forms of fitness besides walking or jogging.
  • Access to a weight room facility and track.

Course Lesson Organization

Objectives. The objectives for each lesson will help you focus your efforts. They indicate the concepts and skills you must understand or master when you complete the lesson.
Introduction. The Introduction section of each lesson provides key terms and concepts that give you background for the lesson.
Self-Assessment Activities. These activities help to build your knowledge and skills and to identify your specific strengths and weaknesses. Some activities direct you to Internet sites with supplemental material for the lesson. All activities prepare you for the graded assignments and for mastering course materials.
Graded Assignments. Each assignment provides information about how your work will be assessed and how credit will be given for your responses. Most assignments will be submitted online and graded by your instructor. Some assignments will be computer-graded. The average of your assignments counts as 75 percent of your course grade. The Final Examination counts as the other 25 percent. You can apply to take the Final Exam after 100 percent of your graded assignments have been submitted, and at least 70 percent have been graded and returned to you.

Final Examination

The final examination is comprehensive; it covers the material from all of the lessons. To pass the course, you must receive a grade of 70 percent or better.
Format: Multiple-choice, short answer.
Time Allowed: 3 hours
Materials Allowed: None

Course Outline

Total Number of Lessons: 12
Total Number of Activities: 50
Total Number of Graded Assignments: 12
Instructor Graded: 12

Unit 1: Explore, Evaluate, and Design
Lesson 1: Physical Activity, Exercise, and Health
  Activity 1: Physical Activity, Exercise, and Health
  Activity 2: Risk Factors and Your Behavior
  Activity 3: Developing a Positive Fitness Attitude
  Activity 4: Guidelines for Getting Started
  Graded Assignment

Lesson 2: Safety and Injury Prevention
  Activity 5: Personal Fitness Screening
  Activity 6: Environmental Concerns
  Activity 7: Safety Gear and Clothing
  Activity 8: Preventing Fitness Injuries
  Activity 9: Avoiding Harmful Substances
  Graded Assignment

Lesson 3: Designing a Personal Fitness Program
  Activity 10: Health–Related and Skill–Related Fitness
  Activity 11: FITT and the Principle of Overload
  Activity 12: The Principle of Specificity
  Activity 13: The Principle of Progression
  Activity 14: Warm Up, Work Out, Cool Down
  Graded Assignment

Unit 2: Nutrition and Body Composition
Lesson 4: Nutrition and Your Personal Fitness
  Activity 15: The Importance of Nutrition
  Activity 16: Vitamins, Minerals, and Water
  Activity 17: Choosing Foods Wisely
  Activity 18: Nutrition for Peak Performance
  Graded Assignment

Lesson 5: Your Body Composition
  Activity 19: The Basics of Body composition
  Activity 20: Influences on Your Body Composition
  Activity 21: Evaluating Your Body Composition
  Activity 22: Maintaining a Healthy Body Composition
  Graded Assignment

Lesson 6: Maintaining a Healthy Body Weight
  Activity 23: Body Weight and Health Risks
  Activity 24: Body Image and Weight Control
  Activity 25: Nutrition Myths and Fad Diets
  Activity 26: Methods for Weight Control
  Graded Assignment

Unit 3: The Basics
Lesson 7: Basics of Cardiorespiratory Endurance
  Activity 27: Your Heart, Lungs, and Circulation
  Activity 28: Problems and Care of Your Heart and Lungs
  Activity 29: Influences on Cardiorespiratory Endurance
  Activity 30: Aerobic vs. Anaerobic Physical Activities
  Graded Assignment

Lesson 8: Developing Cardiorespiratory Endurance
  Activity 31: Evaluating Your Cardiorespiratory Endurance
  Activity 32: Aerobic Activities
  Activity 33: Applying FITT to Cardiorespiratory Workouts
  Activity 34: Selecting Fitness Equipment
  Graded Assignment

Lesson 9: Basics of Resistance Training
  Activity 35: Benefits of Resistance-Training
  Activity 36: Your Muscles and Their Function
  Activity 37: Resistance–Training Myths
  Activity 38: Resistance-Training Equipment and Gear
  Graded Assignment

Unit 4: Specific Techniques
Lesson 10: Developing Muscular Fitness
  Activity 39: Beginning a Resistance-Training Program
  Activity 40: Planning Your Resistance-Training Workout
  Activity 41: Applying FITT to Resistance–Training
  Activity 42: Achieving Muscular Fitness
  Graded Assignment

Lesson 11: Basics of Flexibility
  Activity 43: Influences on Flexibility
  Activity 44: Evaluating Your Flexibility
  Activity 45: Developing Your Flexibility
  Activity 46: Flexibility Exercises and Activities
  Graded Assignment

Unit 5: Lifetime Goals
Lesson 12: Personal Fitness Throughout Life
  Activity 47: Fitness: A Lifetime Goal
  Activity 48: Your Changing Personal Fitness Goals
  Activity 49: Choosing Fitness Professionals
  Activity 50: Personal Goals and Wellness Plan
  Graded Assignment

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