Digital Learning Department

This course is designed to provide students with the basic skills and information needed to begin a personalized exercise program and maintain an active and healthy lifestyle. Students participate in pre- and post fitness assessments in which they measure and analyze their own levels of fitness based on the five components of physical fitness: muscular strength, endurance, cardiovascular fitness, flexibility, and body composition. In this course, students research the benefits of physical activity, as well as the techniques, principles, and guidelines of exercise to keep them safe and healthy. Throughout this course students participate in a weekly fitness program involving elements of cardio, strength, and flexibility.

 

State Standards and Learning Expectations

Objectives stated within course lessons. Washington State Standards guided the design of the course. Learning expectations are found within the course itself.

 

Washington State EALR Health & Fitness

1 Fitness: The student acquires the knowledge and skills necessary to maintain an active life: movement, physical fitness, and nutrition.

4 Fitness: The student effectively analyzes health and safety information to develop health and fitness plans based on life goals.

4.1 Analyzes personal health and fitness information. 4.2 Develops and monitors a health and fitness plan.

 

Within each section you will find the following tasks to view or complete: 1. Game Plan - an outline of tasks for that section 2. Hurdles* - a four day physical challenge or goal with journal reflection 3. Lesson - multimedia online lesson(s) about the section topic 4. Sprint - links to other online sites with additional fitness information 5. Team Huddle* - class discussion on an assigned topic 6. Assignment* - section assignment 7. Fitness Log* - a record of your workout sessions for each week

 

Unit 1: Fitness Assessment (Weeks 1 through 3)

Objectives:

Upon completion of this unit, you will be able to:

•           explain what area of fitness each test assesses

•           successfully complete a personal self-assessment

•           explain your opinion on the accuracy of fitness assessments

           

Modules:

3.1       Fitness Assessment

3.2       Fitness Analysis and Goals

 

Assignments:

Journal – Scenic Route Homework       5 points

Team Huddle 1.1          Homework       5 points

Assignment 1.1 - Fitness Assessment    Homework       20 points

Journal – Abdominal Work       Homework       5 points

Team Huddle 1.2          Homework       5 points

Assignment 1.2 - Fitness Assessment    Homework       20 points

Fitness Log 1.2 Homework       35 points

 

 

 

Unit 2: Know Before You Go (Weeks 4 through 6)

Objectives:

Upon completion of this unit, you will be able to:

•           explain safe and effective steps for beginning an exercise program

•           describe factors you can use to help you stay motivated

•           analyze what road blocks keep you from exercising and how you might overcome those obstacles

•           create a five week workout schedule

•           begin an exercise program

 

Modules:

2.1       Getting Started

2.2       Warm-Up/Cool Down

2.3       Posture and Technique

 

Assignments:

Journal – Motivation     Homework       5 points

Team Huddle 2.1          Homework       5 points

Assignment 2.1 – Workout Schedule    Homework       20 points

Fitness Log 2.1 Homework       35 points

Journal – Warm-Up/Cool Down           Homework       5 points

Team Huddle 2.2          Homework       5 points

Assignment 2.2 – Warm-Up/Cool Down          Homework       20 points

Fitness Log 2.2 Homework       35 points

Journal – Good Posture            Homework       5 points

Team Huddle 2.3          Homework       5 points

Assignment 2.3 – Demonstrate Posture Homework       20 points

Fitness Log 2.3 Homework       35 points

Fitness Checkpoint 1    Homework       5 points

Parent Verification Form #1      Deliverable       0 points

 

 

Unit 3: What is Fitness? (Weeks 7 through 9)

Objectives:

Upon completion of this unit, you will be able to:

•           explain what it means to be physically fit

•           describe the state of our nation in terms of fitness levels

•           explain the hazards of being physically unfit

•           discuss the influence of media on fitness perceptions

•           promote physical fitness in the community

 

Modules:

3.3       What is Fitness?

3.4       Exercise Benefits

3.5       Safety and Injury Prevention

 

Assignments:

Journal – Sleep             Homework       5 points

Team Huddle 3.1          Homework       5 points

Assignment 3.1 - Advertisement            Homework       20 points

Fitness Log 3.1 Homework       35 points

Journal - Relaxation      Homework       5 points

Team Huddle 3.2          Homework       5 points

Assignment 3.2 - Benefits of Exercise    Homework       20 points

Fitness Log 3.2 Homework       35 points

Journal - Water            Homework       5 points

Team Huddle 3.3          Homework       5 points

Assignment 3.3 - Sport Safety  Homework       20 points

Fitness Log 3.3 Homework       35 points

Parent Verification Form #2      Deliverable       0 points

 

 

 

Unit 4: Principles of Fitness (Weeks 10 through 12)

Objectives:

Upon completion of this unit, you will be able to:

•           list and describe the five components of physical fitness

•           explain the importance of each component in establishing a balanced exercise routine

•           modify your current exercise schedule as needed

 

Modules:

4.1       Components of Fitness

4.2       FITT Principles

4.3       Heart Rate and Intensity

 

Assignments:

Journal – Try a New Exercise   Homework       5 points

Team Huddle 4.1          Homework       5 points

Assignment 4.1 - Modify Workout Plan            Homework       20 points

Fitness Log 4.1 Homework       35 points

Fitness Checkpoint 2    Homework       5 points

Journal - Stretch Daily  Homework       5 points

Team Huddle 4.2          Homework       5 points

Assignment 4.2 - Exercise Brochure      Homework       20 points

Fitness Log 4.2 Homework       35 points

Journal - More Cardio  Homework       5 points

Team Huddle 4.3          Homework       5 points

Assignment 4.3 - Heart Rate Experiment           Homework       20 points

Fitness Log 4.3 Homework       35 points

Parent Verification Form #3      Deliverable       0 points

 

 

 

Unit 5: Diet and Substance (Weeks 13 through 15)

Objectives:

Upon completion of this unit, you will be able to:

•           list the food groups in the food guide pyramid

•           explain what nutrients each food group provides the body

•           explain the importance of eating a balanced diet

•           analyze your own diet

•           make steps towards improving your diet

 

Modules:

5.1       Nutrition

5.2       Weight Management

5.3       Drugs and Fitness

 

Assignments:

Journal – Five a Day     Homework       5 points

Team Huddle 5.1          Homework       5 points

Assignment 5.1 - My Pyramid   Homework       20 points

Fitness Log 5.1 Homework       35 points

Journal - Focus on the Good     Homework       5 points

Team Huddle 5.2          Homework       5 points

Assignment 5.2 - Caloric Needs           Homework       20 points

Fitness Log 5.2 Homework       35 points

Fitness Checkpoint 3    Homework       5 points

Journal - One More Workout   Homework       5 points

Team Huddle 5.3          Homework       5 points

Assignment 5.3 - Athlete Bio    Homework       20 points

 

Unit 6: Post Assessment (Week 16)

Objectives:

Upon completion of this unit, you will be able to:

•           review information acquired and mastered from this course

•           take and pass a course exam based on material from all units in this course (Note: You will be able to open this exam only one time.)

 

Modules:

6.1       Post Assessment

 

Weekly Contact Requirements: Students are expected to submit work each week following the provided checklist. They are also expected to maintain weekly communication with their teacher, ask for assistance when needed, and respond to e-mails from the teacher. If they are having trouble keeping up with the checklist, they should email their teacher immediately. The teacher is flexible and willing to work with students to meet their needs as they are communicated. If students are unable to meet these expectations, they will be dropped from the class for lack of attendance.