course_planning

Fitness 101 Course Planning

Course Topic Analysis

The Fitness 101 course will focus on: - Finding the right movement for individuals - Learning to enjoy physical activity - Incorporating stretching and self-care into fitness routines

This course needs to be accessible to complete beginners with no prior fitness knowledge or experience. The content should provide the 80/20 of essential knowledge and skills in fitness, maintaining a slightly irreverent tone to keep the material engaging and fun.

Core Competencies and Subskills

Based on the course topic, the following core competencies and subskills should be covered:

  1. Understanding Your Body: Body awareness, movement patterns, physical limitations and strengths
  2. Movement Exploration: Different types of exercise, finding activities that match preferences and goals
  3. Building Consistency: Creating sustainable fitness habits, overcoming common barriers
  4. Proper Form and Technique: Basic principles of safe movement across different exercise types
  5. Cardiovascular Fitness: Fundamentals of aerobic exercise, heart rate zones, progression
  6. Strength Development: Basic principles of resistance training, bodyweight exercises, progression
  7. Flexibility and Mobility: Effective stretching techniques, mobility work, preventing stiffness
  8. Recovery and Self-Care: Rest strategies, managing soreness, preventing injury, listening to your body

Course Structure

Introduction

  • Overview of fitness benefits beyond aesthetics (mental health, longevity, quality of life)
  • Debunking common fitness myths and misconceptions
  • Setting realistic expectations for beginners
  • Course roadmap and how the lessons build upon each other

Eight Core Lessons

  1. Body Awareness and Assessment: Understanding your starting point and unique needs
  2. Finding Your Fitness Personality: Matching activities to your preferences and lifestyle
  3. Building Sustainable Habits: Creating consistency without burnout
  4. Movement Fundamentals: Basic principles of proper form and technique
  5. Cardiovascular Training Basics: Getting started with aerobic exercise
  6. Strength Training for Beginners: Introduction to resistance training
  7. Flexibility and Mobility Essentials: Effective stretching and movement practices
  8. Recovery and Self-Care Strategies: Optimizing rest and preventing injury

Capstone Lesson

  • Designing a personalized, balanced fitness program
  • Integrating all components (cardio, strength, flexibility, recovery)
  • Creating a sustainable long-term approach to fitness

Supplementary Materials

  • Movement assessment checklist
  • Exercise type matching quiz
  • Habit-building tracker
  • Form checklist for common exercises
  • Heart rate zone calculator
  • Bodyweight exercise progression guide
  • Stretching routine templates
  • Recovery strategy selection tool
  • Weekly fitness planner

Interactive Elements

  • Self-assessment activities
  • Movement exploration exercises
  • Habit implementation challenges
  • Form practice with feedback cues
  • Heart rate monitoring activities
  • Strength progression tracking
  • Flexibility testing and improvement tracking
  • Recovery technique practice

Tone and Style

  • Conversational and direct
  • Slightly irreverent and fun
  • Encouraging and non-judgmental
  • Practical and actionable
  • British English spelling