Instructional Manual - Basic Exercise Principles

Schedule of Activities

1. Navigate to the site. Enter the following URL into the browser:
• www.pc.maricopa.edu/healthenhancement/Assign1/Main.html
2. Start the program.
3. The program will start automatically once the student navigates to the URL.
4. Learning Activities

   • Navigation: The learning activity is loaded automatically when the program starts. It teaches the students how to move around during the instructional activity. It also includes information on how to use the “Resources” link at the top of each slide. Time 2-5 minutes.

   • Introduction: This module includes an overview, the instructional goal, and the learning objectives. Time 5 minutes.

   • Personal Information: Students are asked to enter their name, age, Student ID number (SSN), and their gender. Time 5 minutes.

   • Five Elements of Fitness: All five elements of fitness are defined. Time 5 minutes.

   • Cardiovascular Endurance: This module reviews how to apply the F.I.T.T. principle of exercise. Students learn how to apply frequency, intensity, time, and type to their cardiovascular program. Interactive topics include calculating their predicted maximum heart rate, selecting their intensity, calculating their resting heart rate, and selecting cardiovascular exercises. Time 20-40 minutes.

   • Muscle Strength/Muscle Endurance: These categories are combined in order to better demonstrate the subtle differences between muscle strength and muscle endurance. Interactive activities include selecting appropriate frequency, intensity, time, and types of activities for both muscle strength and muscle endurance. Time 20-40 minutes.

   • Flexibility: In this module, the student learns the basics of applying the F.I.T.T. principle of exercise. Interactive activities include selection of muscle groups to stretch. Time 15-30 minutes.

   • Body Composition: Students learn why body composition is important, how it is measured, how they can have their body composition measured, what the normal ranges are for body composition, and how they can reduce body fat. Time 5 – 15 minutes.

   • Exercise Safety: Students learn about staying in their target heart rate training zone, using back safe exercise principles, getting help from instructors, progress gradually, proper dress, proper shoes, not exercising during illness, to hydrate well, and to get enough sleep. Time 5 – 15 minutes. Time 5-15 minutes.

   • Wrap Up: Students receive instruction on how to complete this assignment, print out the summary report, and are then requested to take the posttest. Time 5-10 minutes.

   • Post-test: The posttest is a 25 question objective test which covers all areas of instruction. Students will be asked to printout the results of the test that will summarize their scores. This printout must be provided to the instructor before the student receives credit for this activity. Time 15-60 minutes.

5. Interview: Students will meet face-to-face with a Fitness Center Instructor to review the results of the learning activity. Fitness Center Instructors should review with the student all elements that were incorrect on the printouts. Time 10-60 minutes.