Introduction to Physical Fitness

Course Overview

Welcome to Physical Education, a significant course in your academic journey. Our primary objective is to empower you to take control of your health and well-being. The knowledge and skills you gain here will equip you to assume responsibility for your lifestyle, ensuring a long and healthy life.

Course Structure

Throughout this course, we will engage in unique and interactive lessons, discussions, and a weekly activity log to monitor our physical activity.

Introduction to Physical Education

This foundational course will introduce you to essential physical health and well-being concepts. You will delve into the world of physical fitness, understand its fundamental principles, and explore how the choices you make in your daily life affect your overall health and fitness. By the conclusion of this course, you will even develop a personalized fitness plan tailored to your specific needs.

The Role of Home Workouts

Despite being an online class, home workouts play a pivotal role in your learning experience. These assignments and exercises are designed to empower you to establish and maintain a healthy and fit lifestyle, which is vital for your long-term well-being.

Course Grading

Your performance in this course will be evaluated using the following criteria:

1. Knowledge Assessment: You must answer questions about each unit's topic. This component contributes to 50% of your unit grade.

2. Fitness Log Completion: Maintenance of a Fitness Log, documenting three days of physical activities, is mandatory. This aspect also accounts for 50% of your unit grade.

Are you ready to embark on a healthier, more active lifestyle?

Fitness Log of the Course

For each unit, you must 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 must complete three "Log Your Activities" for each unit.

Introduction to Motor Skill Development

Motor skill development refers to the acquisition and improvement of the ability to perform a wide range of physical movements and actions effectively. These movements include running, jumping, catching, and throwing. Motor skill development is pivotal in physical education as it is the cornerstone for active participation in sports, physical activities, and games. It empowers students by fostering the coordination, balance, and control necessary to engage in physical activities safely and competently.

Distinguishing Locomotor and Non-Locomotor Skills

The table below clearly distinguishes between two fundamental categories of motor skills: locomotor and non-locomotor skills. These skills play essential roles in physical education and various physical activities. Understanding their differences enhances our grasp of the diverse aspects of motor skill development.

Aspect	Locomotor Skills	Non-Locomotor Skills
Definition	Involve moving from one place to another.	Refrain from involving significant movement from one place to another.
Examples	Walking, running, jumping, hopping, skipping, crawling.	Balancing, twisting, turning, swaying, bending, stretching.
Movement Patterns	Typically, it involves dynamic, continuous movements.	Often focus on static or controlled movements.
Travel	They enable individuals to change their location.	They are often performed in a stationary position.
Coordination	Locomotor skills require coordinated movements of the arms and legs.	Non-locomotor skills may involve isolated movements or body positioning.
Use in Activities	Essential in activities like sports, games, and dancing.	Essential in activities like yoga, gymnastics, and dance routines.
Examples in Sports	Running in soccer, jumping in basketball, skipping in hopscotch.	Balancing in gymnastics, twisting in figure skating, stretching in yoga.
Core Purpose	To facilitate movement and transportation.	To enhance balance, flexibility, and body control.
Common Learning Stages	Typically learned early in childhood.	It is often taught alongside locomotor skills but tends to develop later.

Critical elements in motor skill development represent specific components or aspects of a skill that must be executed correctly for effective performance. These elements encompass proper technique, body positioning, coordination, balance, and more. Emphasizing these critical elements is vital because their mastery ensures that individuals can execute skills accurately, efficiently, and safely. Neglecting critical elements may result in less effective skill execution and, in some cases, pose a risk of injury.

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 and 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 the hand to the starting position, repeat on the other side.

Plank Workout #1 – Strength

Plank Workout #2 – Cardio

Plank Workout #3 – HIIT