Introduction to Physical Fitness

Welcome to Personal Fitness

This course is one of the most important classes you will take in your school career. The primary goal is to help you help yourself. This course's information will help you assume control and responsibility for your lifestyle. The information you will learn will help ensure that you have a long and healthy life.

We will use unique and interactive lessons, discussions, and a weekly activity log to track our workouts.

Let's Do This!

Personal fitness is one of the introductory classes you will take in school. You have one body, and you need to take care of it! By the end of this course, you will know physical fitness concepts and understand the significance of lifestyle on your health and fitness. You will also develop your fitness program.

Home workouts are essential!

Even though this is an online class, you are still expected to work out at home. The assignments and workouts will help you develop a plan to be healthy and fit as an adult.

Grading of Course

1. You will be required to answer questions about each unit's topic—worth 50% of the unit grade.

2. You will be required to complete a Fitness Log with three days of activities—worth the other 50% of the unit grade.

Unit Topics of the Course

The following will be the topics for your course:

· Definition of Physical Fitness

· Components of Physical Fitness

· Measuring Fitness

· FITT Principle

· Aerobic & Anaerobic Exercise

· Importance of Water & Sleep

· Stress Management

· Well-Balanced Diet

· Understanding Health and Wellness

· Goal Setting

· Creating a Fitness Plan

Remember, you will be asked questions on each unit topic – worth 50% of the unit grade.

Fitness Log of the Course

For each unit, you will be required to complete a Fitness Log with at least three days of activities.

Each log will have the following information:

· Date of Activity

· Start and End Time of the Activity

· Description

o Title of the Workout

o Fitness Journal

o Fitness Sponsor's full name and phone number

Look below for an example of a log entry.

You will need to complete three "Log Your Activities" for each unit.

Unit Skilled Workouts

Each unit highlights a new skill. This skill will be practiced three times a week within workouts, once with a strength workout, a cardio-focused workout, and a HIIT (high-intensity interval training) workout.

If you're between ages 6 and 17, you need at least 60 minutes of activity every day. (In this course, you will only be required to log three days of activity.)

If you are not getting at 60 minutes a day based on the unit workout, you can do the following:

· Take a walk around your neighborhood.

· Go for a hike.

· Play with your pets or your siblings.

· Practice a sport or a hobby.

Unit 1 Skilled Activity: Planks

Watch the video below to learn about the skill of the week!

Additional Unit 1 Exercises

JUMPING JACKS: Stand with both feet together, hands at sides. Jump feet apart and clap hands overhead at the same time. Return to starting position.

ARM CIRCLES, forward or back: Stand tall. Life arms out to your sides, hands in line with shoulders. Keeping arms straight, create circles either forward or backward with your arms.

HIGH KNEES: Stand tall, hands by your hips. Like running through tall grass, lift one knee to one hand. Quickly switch and bring the other knee up.

JABS: Boxing move. Stand tall. Form a fist with one hand and punch forward, twisting your upper body as you do so. Alternate between sides.

BUTT KICKS: Stand tall, kick one foot back to the back of your thigh. Switch.

MOUNTAIN CLIMBERS: Get into a plank position (hands and toes on the ground, body in a straight line). Bring one knee up towards your chest. Switch.

PLANK SHOULDER TAPS: Slowly raise one hand and tap the opposite shoulder in a plank position. Return hand to starting position, repeat on the other side.

Plank Workout #1 – Strength

Plank Workout #2 – Cardio

Plank Workout #3 – HIIT