Learning Catalog

Flexibility

Flexibility

Credits .5

Competency Group Overview

Meets PE graduation requirement

Competencies

  • Fitness Assessment and Goal Setting
    Students will demonstrate an understanding of fitness by setting and working towards specific, realistic fitness goals.
  • The Benefits of Flexibility Training
    Students will demonstrate an understanding of the types, purpose and benefits of flexibility training practices by researching and analyzing various techniques and developing and implementing a flexibility plan that contributes to overall health and wellness.
  • Increasing Flexibility
    Students will demonstrate an understanding of of one or more activities that increase flexibility and fitness by exploring specific activities and the benefits of those activities such as yoga and pilates.
  • Cross Training and Nutrition
    Students will demonstrate an understanding of the purpose and benefits of cross training as it relates to flexibility by examining and analyzing various cross training and nutritional practices and their benefits.

Pre-Requisites

None

Status:

Open

Estimated Completion Time

1 segment / 16-18 weeks

Overview

This course focuses on the often-neglected fitness component of flexibility. Students establish their fitness level, set goals, and design their own flexibility training program. They study muscular anatomy and learn specific exercises to stretch each muscle or muscle group. Students focus on proper posture and technique while training. They also gain an understanding of how to apply the FITT principles to flexibility training. This course explores aspects of static, isometric, and dynamic stretching, as well as touch on aspects of yoga and Pilates. This course also discusses good nutrition and effective cross-training. Students take a pre- and post fitness assessment. Throughout this course students also participate in a weekly fitness program involving flexibility training, as well as elements of cardio and strength training.

 

Note: content varies depending on course version. For currently enrolled students, please refer to the syllabus located in the course information area for curriculum specifics.

 

Major Topics and Concepts

 

Segment One:

  • Fitness Assessment
    • Fitness Assessment
    • Getting Started
    • Training Plan
  • Principles & Technique
    • Anatomy & Physiology
    • Principles of Flexibility Training
    • Exercise Safety
  • Types of Flexibility Training
    • Static Stretching
    • PNF
    • Dynamic Stretching
  • Yoga & Pilates
    • Types of Yoga
    • Yoga Technique
    • Pilates
  • Cross-Training & Nutrition
    • Benefits & Cross-Training
    • Nutrition

 

Career

Yoga Instructor

Status:

Open

Estimated Completion Time

3-4 weeks

Competency

Flexibility Assessment and Goal Setting: Students will demonstrate an understanding of fitness by setting and working towards specific, realistic fitness goals.

Project

You are a Yoga Instructor at your local gym. You need to create a new four week class for members who hope to increase their flexibility through yoga and stretching exercises. During this project, you will need to create this class, include a variety of exercises, set your own flexibility goals, and participate in the program yourself to see your own progress and improvements.

Career

Athletic Trainer

Status:

Open

Estimated Completion Time

3-4 weeks

Competency

Benefits of Flexibility Training: Students will demonstrate an understanding of the types, purpose, and benefits of flexibility training practices by researching and analyzing various techniques and developing and implementing a flexibility plan that contributes to overall health and wellness.

Project

You are an Athletic Trainer working with high school track team athletes to help them focus on their flexibility.

As an Athletic Trainer, your job is not only to rehabilitate injured athletes, but also to provide athletes with injury prevention methods such as warm up and cool down stretches and foam rolling techniques. The school’s track coach has asked for you to create a flexibility warm up and cool down routine for the athletes that will increase flexibility and decrease injuries. In addition to creating this program, you will also participate in the exercises before and after your own workouts to reflect on their effect on your flexibility.

Career

Massage Therapist

Status:

Open

Estimated Completion Time

3-4 weeks

Competency

Increasing Flexibility: Students will demonstrate an understanding of one or more activities that increase flexibility and fitness by exploring specific activities and the benefits of those activities such as yoga and pilates.

Project

You are a Massage Therapist asked to discuss the importance of activity and its impact on range of motion to a group of massage therapy students. You will design a presentation and create a sample flexibility routine that the massage therapy students might prescribe to their future clients. In addition to creating the routine, you will also participate in the routine to recognize the effects on your own flexibility.

Career

Triathlon Coach

Status:

Open

Estimated Completion Time

3-4 weeks

Competency

Cross-training and Nutrition: Students will demonstrate an understanding of the purpose and benefits of cross training as it relates to flexibility by examining and analyzing various cross-training and nutritional practices and their benefits.

Project

In this project you are a Triathlon Coach working with a variety of athletes all looking to achieve different goals with their races. Since triathlons involve cross-training with the incorporation of swimming, biking, and running, it is important to cross-train even more with activities that increase flexibility. In addition to increasing flexibility, nutrition is also a crucial element to training at your very best! In this project, you will create a plan for one of your athletes that focuses on improving flexibility and proper sports nutrition. You will also participate in the plan to help you recognize the effects on your own flexibility.

Status:

Open

The Experiences Pathway allows students to demonstrate mastery of competencies and earn credit through experiences, such as internships, travel, service learning, entrepreneurship, or independent study. Students may elect to meet all competencies in a particular competency group (i.e., English 1 or Economics) or they can master  competencies in multiple discipline areas. Once a student enrolls, a VLACS instructor will work with the student to refine the Experience, identify the competencies that will be met, and determine products that will demonstrate mastery of each competency.

In Experiences students will:

  1. Use google drive.
  2. Meet weekly or every two weeks with their instructor.
  3. Secure an outside expert.
  4. Plan the experience prior to completing it. (Credit is not awarded for experiences completed prior to enrollment and completion of the planning process.)

Here is how to enroll in an Experience.

  1. Identify the course(s) that matches most closely with your Experience.
  2. Click “Enroll Now” from www.vlacs.org or from our learning catalog.
  3. From the enrollment page, navigate to the course that matches your Experience.
  4. Select all competencies that you hope to meet through your Experience. Do not worry if you are unsure of the exact competencies, they can be adjusted.
  5. Select the Experience bubble.
  6. If there are additional competencies from other discipline areas you hope to meet, enroll in these in the same manner.
  7. Your parent/guardian will receive an email asking for approval of your enrollment. This must be completed before we can assign you an instructor.
  8. You will receive a welcome email from your instructor within five days, given that space is available.

Independent Study

By signing up for an independent study, you will be able to direct your own learning, identifying what you want to learn and how you will demonstrate that you mastered your learning objectives.

Internship

Internships allow you to gain professional experience, make connections, and become familiar with a career, while working on site with mentors and professionals in a career of your interest.

Travel

While travel can be a great experience for learning life lessons, it is also an excellent way to acquire the knowledge and skills that allow you to demonstrate mastery in a variety of competencies.  The world is a classroom and travel experiences will connect your real world experiences to the learning that you seek.

Service Learning

In Service Learning, you collaborate with members of your community to address issues to improve your community. You will connect your service with discipline specific content so that learning can takes place through problem solving and collaboration.

Entrepreneurship

Starting your own business is a great way to learn. This type of experience allows you to engage in an entrepreneurial experience and receive credit for competencies you master through this experience.

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