STANDARD COMPETENCIES:

 

 I.      Complete an exercise readiness questionnaire and discuss components of fitness (cardiorespiratory, muscular strength/endurance, flexibility, and body comp)

 II.     Perform fitness assessment test and determine target heart rate.

 III.    Discuss and perform components of an aerobic workout:  warm-up, workout - use any method of continuous aerobic activity, and cool-down (including abdominal exercises and stretching)

 IV.     Discuss and perform components of muscular strength workout:  warm-up, workout - high intensity/low volume, and cool-down (including abdominal exercises and stretching)

 V.      Discuss and perform components of muscular endurance workout:  warm-up, workout - high intensity/low volume, and cool - down (including abdominal exercises and stretching)

 VI.     Discuss and perform components of flexibility:  warm-up and stretching (major muscle groups) - proper and improper methods, contraindicated moves, intensity, and duration

 VII.    Assess body composition using available methods, eg., skin fold measures, circumference measures, hydrostatic weighing

 VIII.   Perform combination workout:  warm-up, workout - 20 minute aerobic workout -  5 minute cool down - 15 minute muscular endurance for upper body and abdominals - stretching

 IX.     Perform aerobic workout

 X       Perform workout for muscular strength

 XI.     Perform workout for muscular endurance

 XII.    Discuss and perform components of anaerobic interval workout:  warm-up, workout - anaerobic interval workout, and cool down (including abdominal exercises and stretching)

 TOPICAL OUTLINE:

 

 I.      NUTRITION COMPONENT:  The student will review concepts surrounding the importance of diet and nutrition in physical well being, describe the ideal diet, review the Food Pyramid and its application to diet planning, describe the concepts of food labeling, review the body systems used in digestion and absorption, identify carbohydrate foods, identify lipids in the diet, identify protein foods, identify vitamins needed in the diet, describe the importance of water in the diet, identify minerals used by the body, look at the special needs of nutrition for peak physical performance, look at energy balance in the body, review common eating disorders:  anorexia and bulimia, describe the affect of alcohol and drugs on nutrition, and identify safe foods and safe techniques for handling food.

 II.     EXERCISE COMPONENT: identify aspects of fitness, identify the difference activities involved in: aerobics and muscular strength work-outs, identify characteristics of endurance flexibility, identify body composition components, perform physical activities, reassess fitness level, discuss and demonstrate different modes of aerobic activity eg., an exercise is considered aerobic if it employs large muscle groups, is continuous, and is rhythmic in nature, introduced to and perform super circuit, perform combination workout (aerobic/ muscular endurance), participate in semester end team activity eg., and 5K relay run, mini-triathalon.