This video covers what this course is all about and how we are going to take this journey together. I will cover how we are going to experience and plan for your own customized personal fitness.
In this lesson we will introduce you to the course and objectives by going over these topics:
*Health & Fitness Inventory
*Discuss definition of Personal Fitness
*Find out where we are starting in relation to our personal health
*Find out where we are starting out in relation to our personal fitness
*Define your personal goals for the course
In this lesson we will:
*Define the FITT components
*Give examples of how to implement *FITT components into your personal fitness plan.
In this lesson we will record your baseline fitness starting points.
In this lesson we will cover the key components related to personal fitness development:
*Principle of Specificity
*Principle of Overload
*Principle of Progression
In this lesson we will discuss body types:
*Ectomorph
*Mesomorph
*Endomorph
In this lesson we will discuss the importance of setting goals. Explaining the characteristics of short-term and long-term goals as well as the steps to accomplish them.
In this lesson we will discuss why stretching is important as well as review the different types of stretching:
*Static Stretching (two types)-
-Active Stretching
-Passive Stretching
*Dynamic Stretching
*Ballistic Stretching
*PNF Stretching
In this lesson we will discuss:
*How often should I stretch?
*Stretches we will use.
*The Do’s & Don’ts
*Creating your plan
In this lesson we will discuss components of the warm-up such as:
*What is it?
*Why do it?
*Examples of effective plans
*Creating your own plan
In this lesson we will discuss components of the cool-down such as:
*What is it?
*Why do it?
*Examples of effective plans
*Creating your own plan
In this lesson we will discuss components of the fitness routine such as:
*What is it?
*Why do it?
*Examples of effective plans
*Creating your own plan
In this lesson we will discuss:
*What is opposite muscle training?
*Muscular Fitness Exercises
*Upper Body:Bi’s & Tri’s
In this lesson we will review Chest & Back routine design focusing on these muscles:
*Pectorals
*Deltoids
*Trapezius
*Rhomboids
*Latissimus Dorsi
In this lesson we will review how to structure a legs routine including these muscles:
*Quadriceps (quads)
*Hamstrings (hammies)
*Gastrocnemius & Soleus (calves)
We are going to do our commercial fitness routine together!
Core & upper body workout that includes:
*4 exercises- with options
*30 seconds per exercise
*30 second break per set
Total workout can be done in 7 minutes!
In this lesson we will cover the key components to cardiovascular endurance.
Now we will be going through what cardiovascular health looks like and how we can be sure we are doing what we can to prevent heart disease.
In this lesson we are going to discuss resting heart rate, maximum heart rate and how to find your target heart rate zone.
We have covered what cardiovascular health is now we are going to dive in a little deeper into what cardiovascular disease entails, who is at risk and what, if anything, we can do. Get ready to explore what is going on inside of your system.
We are going to explore the variety of joints that help your body be as mobile as it is. This is an amazing system and you are going to learn the complexity and makeup of how we can bend.
This exam will assess your understanding over content reviewed in Lessons 1-20.
We will be reviewing what the components of body composition include as well as how we can make any improvements we find necessary.
In this lesson we will go over the most common injuries that occur when physically active. We will focus on how we can do the best to prevent and recover from these as well.
We will be going through what stress is, how to recognize it and how to manage it.
In this lesson we dig a little deeper into how stress actually affects our behavior and mood. We will review the most common stressors for teenagers and review effective stress management techniques.
In this lesson we will review what safety issues we can try to be sure we are aware of in exercising and how to best prevent those injuries from happening.
We are going to focus on food and its relationship to health:
Dietary guidelines
Essential nutrients
Energy in food
We are going to focus on the USDA’s MyPlate guidelines:
Five food groups
Amounts of:
Carbs
Fats
Proteins
Calories
We are going to focus on how to read a food label:
*Components of a label
*Serving sizes
*Percent daily value
In this lesson we are going to focus on calories:
*Definition of calorie
*How calories are turned into *Weight
*BMR
*Weight management
In this lesson we focus on the most common diets:
*Atkins
*Paleo
*Vegan
*South Beach
*Weight Watchers
In this lesson we are going to focus common eating issues:
*Eating Disorders
*Causes
*Risks
*Complications
*Prevention
In this lesson we are going to focus on common weight issues:
*Underweight
*Overweight
*Obesity
In this lesson we are going to focus on activity preference variables:
🕯Age
🚻 Gender
👨👩👧👧 Culture
In this lesson we are going to focus on health risk factors:
*Controllable Risk Factors
*Uncontrollable Risk Factors
*Peer Influence
In this lesson we are going to focus on:
💦 Water
🥤Dehydration
🤔 Common Myths
Today we are going to focus on sleep and its impact on our body:
💤The hidden costs of insufficient sleep.
💤The benefits of a healthy sleep.
💤General guidelines for sleeping amounts.
In this lesson we are going to focus how exercise can help our mental health:
*Depression
*Anxiety
*Stress
*ADHD
*PTSD & Trauma
*Added benefits
In this lesson we are going to focus how exercise can help strengthen and improve our relationships:
👫 Become a Better You
👫 Attract Positive People
👫 Be a Role Model
👫 Meet More People
👫 Good Relationships Become a Goal
👫 Communicate Better
Today we are going to focus how exercise can help improve your confidence:
*Look
*Feel
*Strength
*Accomplishment
*Stress
*Intelligence
In this final lesson we will perform a course review and how to continue after the course completes.
This is the final exam for Personal Fitness.
