{"id":18868,"date":"2019-07-09T11:55:01","date_gmt":"2019-07-09T18:55:01","guid":{"rendered":"http:\/\/3.98.185.92\/?page_id=18868"},"modified":"2025-09-23T14:57:24","modified_gmt":"2025-09-23T21:57:24","slug":"pe11-fitness-and-conditioning","status":"publish","type":"page","link":"https:\/\/www.navigatenides.com\/index.php\/courses\/pe11-fitness-and-conditioning\/","title":{"rendered":"PE 11: Fitness and Conditioning"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2p0w17v-14cf786ae08baf7bbdf145b9d0963cab\">\n.flex_column.av-2p0w17v-14cf786ae08baf7bbdf145b9d0963cab{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-2p0w17v-14cf786ae08baf7bbdf145b9d0963cab av_one_fourth  avia-builder-el-0  el_before_av_three_fourth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-27x192j-990748cb320a7462532a4bb101b43889\">\n.avia-image-container.av-27x192j-990748cb320a7462532a4bb101b43889 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-27x192j-990748cb320a7462532a4bb101b43889 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-27x192j-990748cb320a7462532a4bb101b43889 av-styling- avia-align-center  avia-builder-el-1  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-14520 avia-img-lazy-loading-not-14520 avia_image ' src=\"https:\/\/www.navigatenides.com\/wp-content\/uploads\/2016\/10\/ReadyToRun.jpg\" alt='' title='readytorun'  height=\"599\" width=\"300\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.navigatenides.com\/wp-content\/uploads\/2016\/10\/ReadyToRun.jpg 300w, https:\/\/www.navigatenides.com\/wp-content\/uploads\/2016\/10\/ReadyToRun-150x300.jpg 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1i50wgb-9512b7c737cb0db6a3e406c7c4b25821\">\n.flex_column.av-1i50wgb-9512b7c737cb0db6a3e406c7c4b25821{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1i50wgb-9512b7c737cb0db6a3e406c7c4b25821 av_three_fourth  avia-builder-el-2  el_after_av_one_fourth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-16rpe23-42ac373f659705bb2e18cecc1d7d70b2 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>PE 11: Fitness and Conditioning<\/h2>\n<p><strong>Ministry code: FTCD 11<\/strong><\/p>\n<hr \/>\n<p><strong>View the curricular competencies for this course here: <\/strong>\u00a0\u00a0<a href=\"https:\/\/curriculum.gov.bc.ca\/sites\/curriculum.gov.bc.ca\/files\/curriculum\/physical-health-education\/en_physical-health-education_11_fitness-and-conditioning_elab.pdf\">Fitness and Conditioning 11<\/a><\/p>\n<p>This course is designed for students who are interested in their health and fitness as well as tools to help them become fit. Through this course, students will be able to add some valuable skills to their repertoire and learn the importance of form, technique, nutrition and many other factors in achieving their fitness goals.<\/p>\n<p><strong>Course Outline<\/strong><br \/>\nFirst Assignment<\/p>\n<h3>Module 1 &#8211; Anatomy, Physiology &amp; Safety<\/h3>\n<ul>\n<li>Big Idea &#8211; Knowing how our bodies move and function helps us stay safe during exercise<\/li>\n<li>Activity Report Weeks 1-5<\/li>\n<li>Anatomical Terminology, Planes &amp; Terms of Movement<\/li>\n<li>The Skeletal System<\/li>\n<li>The Muscular System<\/li>\n<li>Energy Systems and Muscular Fiber Types<\/li>\n<li>Connective Tissue<\/li>\n<li>Anatomy &amp; Physiology Quiz<\/li>\n<li>Exercise Form, Technique &amp; Safety Points<\/li>\n<li>Movement Analysis Assignment<\/li>\n<li>Module 1 Reflection Questions<\/li>\n<\/ul>\n<h3>Module 2 -Training Guidelines &amp; Techniques<\/h3>\n<ul>\n<li>Big Idea \u2013 Following proper training guidelines and techniques can help us reach our health and fitness goals<\/li>\n<li>Activity Reports Weeks 6-10<\/li>\n<li>Components of an Exercise Session<\/li>\n<li>Monitoring Physical Exertion<\/li>\n<li>Calculating Heart Rate<\/li>\n<li>RPE<\/li>\n<li>Principles of Program Design<\/li>\n<li>Sets, Reps &amp; The Reversibility Principle<\/li>\n<li>FITT Principle<\/li>\n<li>SAID Principle<\/li>\n<li>Progressive Overload &amp; Specificity<\/li>\n<li>1 Rep Max<\/li>\n<li>Module 2 Reflection Questions<\/li>\n<\/ul>\n<h3>Module 3- Personal Fitness &amp; Training<\/h3>\n<ul>\n<li>Big Idea \u2013 Our personal fitness can be maintained or enhanced through participation in a variety of activities at different intensity levels<\/li>\n<li>Activity Report Weeks 11-15<\/li>\n<li>Choosing a Fitness Plan<\/li>\n<li>Mark Rippetoe\u2019s Starting Strength<\/li>\n<li>Jim Wendler\u2019s 5\/3\/1<\/li>\n<li>Jerred Moon\u2019s One Man One Barbell<\/li>\n<li>Reg Park\u2019s 5&#215;5<\/li>\n<li>Louie Simmons Westside Barbell Conjugate<\/li>\n<li>Personal Fitness Plan<\/li>\n<li>All About Recovery<\/li>\n<li>Recovery Research Quiz<\/li>\n<li>Module 3 Reflection Questions<\/li>\n<\/ul>\n<h3>Module 4 &#8211; Personal Health &amp; Wellness Choices<\/h3>\n<ul>\n<li>Big Idea \u2013 Making healthy choices can help us reach our health and fitness goals<\/li>\n<li>Activity Reports Weeks 16-20<\/li>\n<li>Exercise &amp; Nutrition<\/li>\n<li>Canada\u2019s Food Guide<\/li>\n<li>Hot Topics in Fitness &amp; Conditioning<\/li>\n<li>Performance Enhancing Drugs<\/li>\n<li>CrossFit<\/li>\n<li>CrossFit Methodology Manual<\/li>\n<li>HIIT<\/li>\n<li>Social Media, Fitness (Mis)Information &amp; The Fitness Influencer<\/li>\n<li>Module 4 Reflection Questions<\/li>\n<\/ul>\n<h3>ASSESSMENT<\/h3>\n<ul>\n<li>First Assignment\u00a0 \u00a0 \u00a010%<\/li>\n<li>Activity Reports\u00a0 \u00a0 \u00a0 \u00a045%<\/li>\n<li>Quizzes (2 total)\u00a0 \u00a0 \u00a0 15%<\/li>\n<li>Assignments\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 30%<\/li>\n<\/ul>\n<p><strong>Required Resources:\u00a0<\/strong>\u00a0a computer with internet access and headphones\/speakers. Parts of the course may require access to fitness activities, specialized equipment and facilities.<\/p>\n<p><a class=\"navigation_external_link\" href=\"http:\/\/www.bced.gov.bc.ca\/perf_stands\/\" target=\"_blank\" rel=\"noopener\">BC Performance Standards<\/a><\/p>\n<\/div><\/section><br \/>\n<div  class='avia-button-wrap av-uw1q8b-18dbd223dda55f83482db348200f74ad-wrap avia-button-center  avia-builder-el-4  el_after_av_textblock  avia-builder-el-last '><a href='https:\/\/www.navigatenides.com\/index.php\/enroll-now\/'  class='avia-button av-uw1q8b-18dbd223dda55f83482db348200f74ad avia-icon_select-yes-left-icon avia-size-x-large avia-position-center avia-color-grey'  ><span class='avia_button_icon avia_button_icon_left' aria-hidden='true' data-av_icon='\ue818' data-av_iconfont='entypo-fontello'><\/span><span class='avia_iconbox_title' >Enroll Now<\/span><\/a><\/div><\/p><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":13168,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-18868","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>PE 11: Fitness and Conditioning | Navigate NIDES | Online High School Courses<\/title>\n<meta name=\"description\" content=\"This course is designed for students who are more serious about improving their physical fitness through activities like strength training or more intensive cardio.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.navigatenides.com\/index.php\/courses\/pe11-fitness-and-conditioning\/\" 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