FLVS Personal Fitness Course Overview
You will be responsible for the main ideas in the lessons noted below. If you can explain and expand upon the
main idea in a lesson, then you are probably prepared to be tested on that material. If you can’t then you should
probably go back to that lesson to review and take notes. The text in bold red font below references good
review materials. If you know the answers in these practice quizzes then you are probably ready to be tested on
that material. If you don’t know the answers, then you should review and take notes on that information.
Module 1
Lesson .05 is about flexibility and training principles including the principles of specificity, overload, and
progression and how FIT (flexibility, intensity, time) applies to these.
Lesson .06 is about: muscles, tendons, ligaments, and joints, and how they relate to flexibility; different types
of joints; benefits of flexibility; four types of stretches and which are safe.
Lesson .07 is about: benefits and essentials of stretching (preparing for lesson 2.04) and how to stretch safely;
stretching dos and don’ts; names of major muscle groups; specific stretches, including correct techniques, to use
for each muscle group; details on how to create and do your flexibility workouts.
Lesson .08 is about how factors such as age, gender, cultural background, and socioeconomic status affect an
individual’s choices and preferences regarding physical activities. You also were asked to consider how
modifications could be made to physical activities in order to make them accessible and attractive to our diverse
population.
Lesson .09 has review quiz of entire module.
Module 2
Lesson .01 is about current trends and statistics in America regarding physical fitness and the health
consequences of poor diet and physical inactivity.
Lesson .02 is about controllable and uncontrollable risk factors and how to reduce health risks by changing your
diet and physical activities.
Lesson .03 is about five health-related components and six skill-related components of physical fitness. It
contains a link to a review test on skill-related fitness components.
Lesson .04 details the benefits of warm up and cool down and the three distinct phases of each. (Has very good
slide show to review.) There is an excellent link in Work Out (Warm Up/Cool Down) with more flexibility
exercises and specifics about aerobic, stretching, and sports specific warm ups.
Lesson .05 is about common injuries including how to prevent and care for them. Learn the difference between
a strain and a sprain.
Lesson .06 has review quiz of entire module.
Module 3
Lesson .01 is about what stress is and the common stressors for teens including physical, emotional, and social
factors
Lesson .02 is about the warning signs of stress, common positive and negative coping strategies, and how stress
can be either beneficial or harmful.
Lesson .03 is about stress management including relaxation techniques, physical activity, and
reading/writing/multi-media activities.
Lesson .04 is about the importance and process of goal setting including definitions and examples of short and
long term goals and eight steps in goal setting.
Lesson .06 has review quiz of entire module.
Module 4
Lesson .01 is about the parts (four chambers, valves, primary arteries and veins) and functioning of the heart
and other components of the cardiovascular system such as the blood, arteries, capillaries, and veins. The
“Structure of the Heart” link takes you to an excellent interactive review.
Lesson .02 is about: what heart rate is; how heart rate varies with exercise; how to take your pulse and use it to
calculate your heart rate in beats per minute; what resting and maximal heart rates are; and how to calculate the
lower and upper limits of the target heart rate zone (or range) and why it is important for cardio work outs; what
recovery heart rate is and what is a safe recovery heart rate. The “Understanding Heart Rate” link leads to an
excellent slide show for review.
Your maximal heart rate and target heart rate zone are calculated with a formula using your age and average
resting heart rate. Here is a brief version of the formula presented in lesson 4.02.
Maximal hear rate
220 - ____ (your age) = ____ beats per minute (your maximal heart rate that you should never exceed)
Lower limit of target heart rate zone (THRZ)
____ bpm (your maximal heart rate) - ____ (your average resting heart rate) = ____ X .5 = ____
+ ____ (your average resting heart rate) = _______ (lower limit of your THRZ)
Upper limit of target heart rate zone (THRZ) is calculated with exactly the same formula except that you
multiply by .85 rather than .5.
Lesson .03 is about cardiovascular diseases, including descriptions, prevention, associated risk factors, and
treatments.
Lesson .04 is about what cardiovascular fitness is and appropriate exercise activities to improve and maintain it.
“When doing cardiovascular activity, you should be exercising non-stop for a minimum of 20 minutes. These
20 minutes do not include your warm up or cool down time.” (quote from 4.04 Warm Up). There is a good
interactive quiz on cardio activities in Warm Up. “Cardiovascular activity is an activity that elevates the
heart rate above the normal resting level and keeps it increased for a period of time no less than 20 minutes”
(quote from 4.04 Work Out)
Lesson .05 is about how the training principles you learned about it lesson 1.05 relate to cardiovascular fitness.
“Principles of Overload” link in Warm Up has terrific explanation of FIT, especially F & T, as they apply to
cardio work outs. Also readdresses recovery rate (from 4.02) and appropriate cardio activities (from 4.04)
Lesson .07 has review quiz of entire module.
Module 5
Lesson .01 is about: the health benefits of muscular fitness; common weight training myths; the difference
between muscular strength and muscular endurance and how to train for each; and the different types of
muscular contractions including isometric, isotonic, and isokinetic.
Lesson .02 is about safety precautions that should be used when doing muscular fitness training.
Lesson .03 is about the names and locations of the major muscle groups and specific exercises for each group
and how to perform them properly.
Lesson .04 is about how the training principles you learned about it lesson 1.05 and 4.05 relate to muscular
fitness.
Lesson .06 has review quiz of entire module.
Module 6
Lesson .01 is about food and its relationship to health including dietary guidelines in Warm UP and information
on the essential nutrients and their primary functions. Cool Down has a matching game which is a good
review of nutrients.
Lesson .02 is about the new food guide pyramid, including how it is different from the old one, and how to get
the recommended servings from each food group.
Lesson .03 is about how to identify and decipher the components of a food nutritional label and how food
advertising and labeling can deceive the customer. Lesson .04 is why water is important in your diet, including
how much of the body is water and specific ways water is used in the human body, and dehydration, including
how to prevent it and the effects.
Lesson .05 has review quiz of entire module.
Module 7
Lesson .01 is about the three somatotypes: ectomorph, mesomorph, and endomorph.
Lesson .02 is about body composition, several methods to determine it, and the benefits and limitations of each
of these methods.
Lesson .03 is about knowing what a calorie is, what nutrients supply calories, learning what your basal
metabolic rate (BMR) is, and learning how to manage your weight using a balance of caloric output and input.
Lesson .04 is about popular weight loss methods and which are considered safe or unsafe.
Lesson .05 is about eating disorders, such as anorexia, bulimia, and binge eating, including their characteristics
and how they can affect your health. It is also about weight issues such as being underweight, overweight, or
obese and how these can affect your health.
Lesson .06 has review quiz of module but it is pretty weak.
Module 8 - Nothing in this module needs to be reviewed for the exam.
Final Exam Description
There are 615 points possible on the final exam. The first 63 of the 67 exam items are multiple choice questions
worth 5 points each for a total of 315 points. These will be autograded by the computer. The last four questions
will require written response that I will grade. These four written responses are worth a total of 300 points so
will calculate as over 48% of your exam grade. One will ask you to write a three paragraph essay about the
long term benefits of physical activity. The other three involve a scenario with you as a trainer and how you
will set up a one month fitness program for your trainee. The first question, worth 30 points, will simply ask
you to describe your trainee’s data, which you will have to consider in setting up a personalized fitness
program, including age, gender, height, weight, somatotype (body type), current physical fitness activity level
and condition, and fitness goal. The other two questions, worth 90 points each, will be chosen from a four
question bank by the computer so I can’t tell you which two of the four possibilities you will get. The four
possibilities are one month programs to improve flexibility, cardiovascular fitness, muscular fitness, or your
trainee’s nutritional intake (what he or she eats). The prompts that you will receive will tell you exactly what
parts of the training program that you must describe. The cardio fitness essay has a lot of points from lesson
4.02 including calculating a target heart rate zone. The flexibility, cardio, and muscular essays will all ask how
the FIT principles will be applied to ensure overload and progression during the month of training.
Personal Fitness Final Exam Instructions
A parent will monitor your final exam to ensure that you don’t use any Internet resources or other computer
resources while taking the exam. You may use hand-written or printed notes but no peeking at Internet
resources, no help from family or friends, etc, and definitely no copying and pasting into the essay answers. I
am depending on the integrity of you and your parents to ensure that you take this exam under these conditions.
The final exam calculates as 20% of your grade and you must pass it with at least a 60% in order to
complete the course so please prepare yourself now. You should be well prepared for the final exam if you do
a thorough review using the course overview above. You have been advised to keep a Personal Fitness
notebook. It should be an invaluable review resource if you used it to organize and keep your written notes and
the important materials that we provided links to throughout the course and directed you to print and highlight.
You must have submitted all assessments before you request the password for the final exam. After we
have completed our last monthly call, discussing the final exam with you and a parent, and you have finished
reviewing and have one to two hours available to complete the exam in one sitting, please send me an email
with the subject line “final exam password”. I will reply with your password and some final directions and
information. The exam is not timed but must be completed and submitted once you have opened it. When you
submit the final exam you will be indicating to me that you are done with the course so please be sure you
have taken care of any assessment submissions or resubmissions before you start the exam.
If you need help or have questions, please send me an email or give me a call or text at 321-345-3834