Course Syllabus

SYLLABUS Personalized Fitness, One Half Unit

 Welcome

We are pleased that you selected this course to fulfill your unique educational needs. You are now a member of the Mizzou  Academy's global student body.  

 Course Description

This comprehensive high school physical education course is designed to empower students to lead healthy, active lifestyles through a blend of practical knowledge and skills. Students will differentiate between health-related fitness, such as cardiovascular endurance and muscular strength, and skill-related fitness, which includes agility and coordination. They will evaluate their current lifestyle profiles and identify the health benefits of engaging in regular, personalized fitness routines. The course covers essential topics like the National Health Objectives 2030 and the Presidential Youth Fitness Program, emphasizing the importance of youth wellness initiatives. Students will learn to calculate their target heart rate zones and measure their heart rates during various activities, while also understanding the significance of warm-ups and cool-downs for injury prevention. They will explore muscular fitness concepts, including strength and endurance exercises, as well as flexibility training techniques like static and dynamic stretching. Setting realistic personal fitness goals is a key component, along with applying the FITT principle to enhance their fitness plans. Additionally, students will gain insights into body composition and why hydration is the key to optimal performance. The course also examines contemporary fitness trends and discusses potential career opportunities in the fitness industry. By the end of the course, students will be well-equipped to maintain lifelong health and fitness, fostering a commitment to their overall well-being.

 Course Objectives

By the end of this course, you will be able to:

1. Differentiate between health-related fitness and skill-related fitness.
2. List the components of health-related fitness and skill-related fitness.
3. Evaluate your current lifestyle profile.
4. List the health benefits of performing a regular personalized fitness program.
5. Explain the National Health Objectives 2030 and the Presidential Youth Fitness Program.
6. Calculate a target heart rate zone.
7. Measure heart rate during exercise and at rest.
8. Explain the importance of the warm-up and cool-down.
9. Describe cardiorespiratory fitness and a cardiorespiratory fitness plan.
10. Explain exercise intensity through pulse, talk test, and rate of perceived exertion.
11. Create a personal exercise plan that includes warming up, cooling down, and aerobic exercise.
12. List several benefits of muscular strength and endurance.
13. Describe the difference between muscular strength and muscular endurance.
14. Define isometric, isotonic, and isokinetic exercises and give examples.
15. Describe exercises to improve muscles in the upper body, the abdominals, and the lower body.
16. Define and describe other muscle strength exercises such as resistance bands, exercise ball, Pilates, and yoga.
17. Explain the guidelines for muscular strength and endurance recommended by the American College of Sports Medicine and the American Heart Association.
18. Explain repetitions and sets in strength training.
19. Define flexibility.
20. Explain the benefits of doing flexibility exercises.
21. Define static, dynamic, ballistic, and PNF stretching exercises.
22. Describe the safety issues of stretching and exercises to avoid.
23. Explain Pilates and yoga, and the differences between them.
24. List eight to ten flexibility exercises, naming the muscles being stretched.
25. List three to four exercises to avoid because of possible injury.
26. Explain the principles of overload, progression, specificity, and recuperation.
27. Describe the principles of recuperation and reversibility.
28. Apply the FITT Principle to your personal fitness plan.
29. List reasons why a warm-up and a cool-down are important.
30. Assess and develop personal fitness goals.
31. Describe the symptoms of overtraining.
32. Identify short-term, intermediate, and long-term fitness goals.
33. Evaluate how realistic the goals are for you personally.
34. Commit to a fitness plan by signing a fitness contract.
35. List ways to make your fitness plan a “way of life.”
36. Identify exercise obstacles and how to overcome them.
37. Create a personal fitness plan.
38. Explain the relationship between body composition and recommended body weight.
39. Describe the techniques to measure body fat.
40. Explain body mass index and waist circumference in the assessment of risk for disease.
41. Explain how to determine your recommended body weight.
42. Describe health issues associated with a high percentage or low percentage of body fat.
43. Discuss body image and eating disorders.
44. Describe common minor injuries and explain how to treat them.
45. List the steps involved in the PRICE treatment.
46. Determine when to use ice and when to use heat for injuries.
47. Recognize the symptoms of weather-related illnesses.
48. List the causes of muscle cramps during exercise and ways to avoid them.
49. Explain when to drink sports drinks and when to drink water during exercise.
50. Describe the symptoms that indicate you should seek medical attention.
51. Describe the trends of P90X, Zumba, spinning, boot camp, kickboxing, shadow boxing, and TRX Suspension Training.
52. Explain calorie monitoring systems, such as MyFitnessPal and MyNetDiary.
53. List and describe new programs geared toward age groups, such as youth fitness and fundamental fitness for older adults.
54. Identify work-related fitness opportunities, work-site health promotion, worker incentive programs, and corporate fitness facilities.
55. Discuss programs offered at gyms, such as personal trainers, small groups, and wellness coaching. 
56. Explore interactive fitness activities with "exergames."
57. Describe nutritional programs, such as MyPlate and the DASH Eating Plan.
58. Evaluate your progress according to the components of health-related fitness.
59. Explain how a healthy lifestyle may affect the aging process.
60. Identify body changes over the years.
61. Explain how regular exercise affects chronological versus physiological age.
62. List fitness and wellness career opportunities.
63. Identify fitness equipment to purchase.

 Pacing

This course can be completed in as few as fifteen weeks or take up to 6 months (180 calendar days). The fifteen weeks are counted from the date of the first lesson submission and not the date of enrollment. However, if you are wanting to complete the course in fifteen weeks, you must get started immediately to account for the delays in arranging proctored exams. To aid you on your course journey, a pacing guide is being provided.

 Required Materials

No textbook is required, but the use of a printer/scanner will be needed. Students will also need access to a calculator. Appropriate shoes and clothing are always recommended for safe participation in any physical activity.

 Technical Requirements

The most up-to-date requirements can be found here: 

•   Computer Requirements
•   Browser Requirements
•   Proctoring Requirements
• Microphone (external or internal)
• Webcam

Additional requirements for the course are below: 

• audio and video recording capabilities (e.g. smartphone, camera)

 Accessibility

If you anticipate barriers related to the format or requirements of this course, please let   Mizzou Academy know as soon as possible. If disability-related accommodations are necessary (for example, a scribe, reader, extended time on exams, captioning), please   contact Mizzou Academy.

 Quizzes & Assignments

You should submit all assigned work in sequence (Lesson 1, then Lesson 2, etc.) Assignments for the course are listed at the bottom of this syllabus.

Quizzes

Quizzes are taken online. After you submit them, you’ll quickly receive a report on how you did. Unlike exams, you may use any assigned readings, your notes, and other course-related materials to complete graded quizzes and assignments. 

Assignments

There are ten assignments in this course, one following each lesson. The assignments for odd-numbered lessons (1, 3, 5, 7, and 9) are graded quizzes and consist of 25 multiple-choice questions worth 1 point each for a total of 25 points. The submissions for even-numbered lessons (2, 4, 6, 8, and 10) are instructor-graded exercise logs and additional written assignments. Each of the even-numbered submissions represent activities presented over two lessons at a time (see Exercise Logs below). Each instructor-graded assignment is worth 40 points.  

Exercise Logs

For every lesson, you will perform daily exercises and will log your activity. You will submit these logs alongside the written assignments in each even-numbered lesson. The logs for Lessons 1 and 2 will be submitted in Lesson 2. The logs for Lessons 3 and 4 will be submitted in Lesson 4, and so on. These are labeled as even-numbered lessons because of when they are submitted and not because they only represent single lessons.  IMPORTANT: You will need someone 18 or older to verify these logs each week with a signature.

Reading and Using Feedback

After your work has been graded, you will receive a report that provides individualized feedback and comments on your work. Look carefully at what you missed and read any corresponding feedback. Then study the lesson materials to make certain that you can accomplish the associated learning objectives.

Each lesson provides step-by-step instructions on how to submit your work. Be sure to check submitted work carefully for errors (e.g. spelling, grammar, and punctuation) as they may result in points being deducted.

 Grades

Your final grade will be based on the number of points you earn on assignments and exams.

You will be able to see your exam percentage in the "Exams" column in your gradebook.

The following grading scale applies only to students who meet this standard:

After completing the course, unofficial transcripts will be available in the Tiger Portal. See this page for information on requesting official transcripts. 

 Credit

Course Developer

Barb Bierman graduated from the University of Missouri Kansas City in 1980 with a bachelors degree in education. She is certified to teach Health and Physical Education for grades K–12. Barb has most recently taught at Morgan County R-II School District, where she implemented a health education program for fourth and fifth graders. Barb is married, has two children, and enjoys bicycling and playing golf in her free time.

 Canvas and Technical Support

Canvas will be used as the primary platform for accessing course materials and assignments for this class.

• Access Canvas through the Tiger Portal   https://mizzouacademy.missouri.edu/
• For assistance with Canvas, passwords, or other technical issues, submit a ticket by selecting Help from the Global Navigation menu on the left in Canvas. Additional information is provided in the following Canvas Guide:   How do I get help with Canvas as a student?
• For questions about enrollment, access to courses, exam proctoring, or billing, contact our Support Services Team at (855) 256-4975 or   mizzouacademy@missouri.edu.