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BOSU Ball Training

Course NumberLWA 154W
Lab Hours15
Lecture Hours15
Course DescriptionIntroduces fitness training concepts utilizing a BOSU ball. Presents training methods for improving muscle strength, endurance, balance, agility, and flexibility. Presents, develops, and practices BOSU ball activities that provide cardiorespiratory benefits and improved body composition. Pre- and post-fitness assessments will also be performed and results will be explained. (15-15)

Outcomes and Objectives

Describe and explain the concepts and components of fitness and wellness.
  1. Describe and explain the five health-related components of fitness and give examples of activities that, when performed, meet the criteria for improving each component.
  2. Describe and explain the relationship of cardiac output and stroke volume to cardiorespiratory endurance activities.
  3. List the six essential nutrients, the caloric value and food sources of each, and the relationship of each nutrient to the Food Guide Pyramid.
  4. Recognize various myths associated with health and fitness.
  5. Identify the following large muscle groups and give examples of strengthening and stretching exercises for each: Quadricep, Hamstring, bicep, Tricep, Pectorals, latisimus dorsi, Rectus Abdominus, Gastrocnemius, Gluteus Maximus, and Deltoid.
  6. Recognize how muscle use and disuse influence atrophy and hypertrophy.
  7. Define and describe muscular strength and muscular endurance; differentiate between training principles for each.
  8. Describe and explain the concept of a warm-up and cool-down as they relate to physical activity.
  9. Define and describe BOSU ball training terminology.
  10. List and describe the skill related components of fitness and explain how BOSU ball training can enhance each.

Demonstrate the concepts and components of BOSU ball training.
  1. Demonstrate various BOSU ball training exercises using safe and effective techniques.
  2. Demonstrate how to determine, monitor, and calculate exercise heart rates and training zones.
  3. Select the appropriate size of a BOSU ball that will allow maximum versatility of exercises.
  4. Demonstrate a two-minute dynamic warm-up.

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