8. 강의진도계획
Week 1
1. Course Objective: To assess current physical condition through fitness and body composition measurements.
2. Course Content:
Session 1: Upper Body Strength and Body Composition Measurement
- Upper Body Strength 1RM Measurement: Measure the maximum weight that can be lifted in a single repetition using a chest press machine.
- Body Composition Measurement: Perform a body composition test and measure blood pressure, height, and waist circumference.
Session 2: Lower Body Strength and Cardiorespiratory Endurance Measurement
- Lower Body Strength 1RM Measurement: Measure the maximum weight that can be lifted in a single repetition using a leg press machine.
- Cardiorespiratory Endurance: Perform a 1,200m run and measure the time taken to reach the finish line as quickly as possible using a stopwatch.
※ 1RM (1 Repetition Maximum)
This refers to the muscle strength that can be exerted against weight resistance with maximum effort in a single attempt—in other words, the capacity of the muscles. For example, it involves finding the weight that can barely be lifted once using maximum force in a bench press.
**Week 1** ※ Body Composition Test
Utilizing Bioelectrical Impedance Analysis (BIA), the levels of body components (water, protein, fat, bone, etc.) and the presence of obesity are examined.
Week 2
1. Course Objective: To assess current physical condition through one-on-one consultations based on fitness measurements and exercise prescriptions.
2. Course Content:
Session 1: Measure grip strength, back strength, sit-ups, push-ups, and forward bends.
※ Grip Strength (Muscle Strength)
※ Back Strength (Muscle Strength)
※ Sit-ups (Muscle Endurance)
※ Push-ups (Muscle Endurance)
※ Forward Bend (Flexibility)
Session 2: Conduct one-on-one exercise consultations based on the results of measuring individual fitness and body composition, and distribute exercise prescriptions and charts to the students.
※ Exercise Prescription
An exercise prescription is formulated using five essential components: exercise frequency, exercise intensity, exercise duration, type of physical activity, and progressive progression. Beginners, the elderly, overweight individuals, and arthritis patients should engage in low-intensity exercises such as swimming, walking, cycling, and rowing, rather than running or jumping.
Week 3
1. Course Objective: To assess one's own muscle strength status by directly measuring using the 1RM measurement method.
To learn methods for cardiovascular endurance exercises.
2. Course Content:
Session 1:
- Students will directly measure their 1RM for Shoulder Press, Kick-Back, Dumbbell Curl, Lat Pull-Down, and Leg Curl (excluding Chest Press and Leg Press), set the exercise intensity to 50–60%, and record the results on their individual exercise prescription charts. ※ Formula for Calculating 1RM (1 Repetition Maximum)
- Weight used for measurement (Weight used for measurement × 0.025 × Number of repetitions)
- For aerobic exercise, walk or run on a track at an intensity of 50–60% of your maximum heart rate (target heart rate), and teach proper walking and running posture.
※ Wear a Fitbit (heart rate monitor) while walking or running and check your heart rate frequently.
Session 2:
1. Course Objective: Perform a total of 10 strength training exercises with correct posture and an intensity suitable for you.
Master aerobic exercise methods. 2. Lecture Content:
- Stretching (10 mins): Stretching of the neck, shoulders, sides, quadriceps, hips, hamstrings, and calves; waist rotations; knee rotations; and ankle rotations.
※ Stretching
By raising muscle temperature to induce effective muscle contraction, it not only allows for the full exertion of muscle strength but also prevents injuries that may occur due to muscle exercises. Additionally, cool-down exercises accelerate the removal of lactic acid, a fatigue substance accumulated during muscle workouts, thereby promoting faster recovery.
- Strength Training (35 mins)
⦁ Correct proper form for Chest Press and Shoulder Press during upper body strength training.
⦁ Perform Chest Press, Shoulder Press, Kick-back, Dumbbell Curl, Lat Pull Down, Leg Press, Squat, Leg Curl, Back Extension, and Sit-up in pairs at an intensity of 50–60%.
※ Chest Press
⦁ After sitting on the machine, engage your abdominal muscles to avoid straining your back. ⦁ Spread your elbow joints to the sides and grasp the handles horizontally with your palms facing down.
⦁ Extend your arms fully and slowly push the handles forward, keeping your elbows slightly bent.
※ Shoulder Press
⦁ Sit on the machine with your hips and shoulders pressed against the bench. With your hands spread about twice your shoulder width, grasp the bar with your palms facing forward and push the weight up using your shoulders.
⦁ Slowly lower the bar until it is parallel to your ears, feeling the resistance.
- Cardio (30 minutes)
Week 4
Session 1:
1. Course Goal: Perform a total of 10 strength exercises with correct form and an intensity suitable for you.
Learn cardio exercise methods.
2. Course Content:
- Stretching (10 minutes)
- Strength Training (35 minutes)
⦁ Correct posture for Kick-back and Dumbbell Curl exercises during upper body strength training. ⦁ Perform Chest Press, Shoulder Press, Kick-back, Dumbbell Curl, Lat Pull Down, Leg Press, Squat, Leg Curl, Back Extension, and Sit-up in pairs at 50–60% intensity.
※ Kick-back
⦁ Place your left knee and left hand on a bench, keep your back straight, and lie face down so that your body is parallel to the ground.
⦁ Grasp the dumbbell with your right hand and lock the inner part of your biceps against your side.
⦁ Lift the dumbbell backward until your arm is parallel to the ground, then hold for 1–2 seconds.
⦁ Lower the dumbbell while feeling the resistance to return to the starting position.
⦁ Repeat the same process on the opposite side.
※ Dumbbell Curl
⦁ Grasp the barbell with both hands at shoulder width and stand with your feet shoulder-width apart. ⦁ Fix your elbow joints to your sides and lift the barbell using the strength of your biceps brachii.
⦁ Position your hands toward the front of your deltoids and slowly lower the barbell while feeling the resistance of your biceps brachii.
- Cardio Exercise (30 minutes)
Session 2:
1. Course Objective: Perform a total of 10 strength exercises with correct form and an intensity suitable for you.
Learn cardio exercise methods.
2. Course Content:
- Stretching (10 minutes)
- Strength Training (35 minutes)
⦁ Correct the posture for the Lat Pull Down exercise during upper body strength training.
⦁ Perform Chest Press, Shoulder Press, Kick-back, Dumbbell Curl, Lat Pull Down, Leg Press, Squat, Leg Curl, Back Extension, and Sit-up in pairs at an intensity of 50–60%. ※ Lat Pull Down
⦁ Grasp the bar with both hands wide to form a V shape.
⦁ Sit on a chair and pull the bar down using the strength of your latissimus dorsi muscles, lifting it upwards toward your chest until the area below your collarbone touches the bar.
⦁ Slowly extend your arms while feeling the latissimus dorsi stretch.
- Cardio Exercise (30 minutes)
Week 5
Session 1:
1. Course Objective: Perform a total of 10 strength exercises with correct form and an intensity suitable for you.
Learn cardio exercise methods.
2. Course Content:
- Stretching (10 minutes)
- Strength Training (35 minutes)
⦁ Correct exercise form for Leg Press and Squat during lower body strength training. ⦁ Perform Chest Press, Shoulder Press, Kick-back, Dumbbell Curl, Lat Pull-down, Leg Press, Squat, Leg Curl, Back Extension, and Sit-up in pairs at 50–60% intensity.
※ Leg Press
⦁ Sit on the machine with your hips and shoulders pressed against it.
⦁ Place both feet on the footrests, spread them shoulder-width apart, and straighten your knees.
⦁ Slowly bend your knees until they reach a 90-degree angle, feeling as if you are sitting down.
⦁ Straighten your knees while engaging your thigh muscles, feeling as if you are pushing with your heels.
※ Squat
⦁ Stand shoulder-width apart with your toes pointing slightly outward.
⦁ Look straight ahead and tighten your abdominal muscles to keep your lower back firm.
⦁ Sit down until your thighs are parallel to the ground, ensuring your knees do not extend past your toes. ⦁ Stand up by engaging your thigh muscles, feeling as if you are pushing off with your heels.
- Cardio Exercise (30 minutes)
Session 2:
1. Course Objective: Perform a total of 10 strength exercises with correct form and an intensity suitable for you.
Learn cardio exercise methods.
2. Course Content:
- Stretching (10 minutes)
- Strength Training (35 minutes)
⦁ Correct exercise posture for Leg curls during lower body strength training and Back extensions during core strength training.
⦁ Perform Chest press, Shoulder press, Kick-back, Dumbbell curl, Lat pull down, Leg press, Squat, Leg curl, Back extension, and Sit-up in pairs at an intensity of 50–60%.
※ Leg curl
⦁ Position your kneecaps slightly past the edge of the bench, then lie face down on the machine and grasp the handles. ⦁ Hook your ankle onto the equipment and position the roller pad so it rests on your Achilles tendon.
⦁ Bend your knee while pulling the pad with the strength of your thighs.
⦁ Slowly lower your leg while feeling the resistance.
※ Back Extension
⦁ Secure your feet on the support and lie face down with the front of your thighs touching the pad.
⦁ Bring your arms together over your chest and look straight ahead.
⦁ Bend your torso forward to about a 90-degree angle while keeping your back straight.
⦁ Lift your upper body until your back is straight, then return to the starting position with the feeling of arching your lower back.
- Cardio Exercise (30 minutes)
Week 6 ~ Week 7
Session 1:
1. Course Objective: Perform a total of 10 strength exercises with correct form and an intensity suitable for you.
Learn cardio exercise methods.
2. Course Content:
- Stretching (10 minutes)
- Strength Training (35 minutes)
⦁ Correct sit-up exercise posture during core strength training.
⦁ Perform Chest press, Shoulder press, Kick-back, Dumbbell curl, Lat pull down, Leg press, Squat, Leg curl, Back extension, and Sit-up in pairs at an intensity of 50–60%.
※ Sit-up
⦁ Lie on the floor with your knees bent and ensure your feet do not lift off the floor.
⦁ Place both hands behind your ears, engage your abdominal muscles, and slightly lift your head. • Raise your upper body while rounding your back until your elbows touch your knees.
• Return to the starting position slowly, maintaining tension in your abdominal muscles to prevent them from releasing.
- Cardio Exercise (30 minutes)
Session 2:
1. Course Objective: Perform a total of 10 strength exercises with correct form and at an intensity suitable for you.
Learn cardio exercise methods.
2. Course Content:
- Stretching (10 minutes)
- Strength Training (35 minutes)
• Perform Chest press, Shoulder press, Kick-back, Dumbbell curl, Lat pull down, Leg press, Squat, Leg curl, Back extension, and Sit-up in pairs at an intensity of 50–60%. - Cardio Exercise (30 minutes)
Week 8
- Midterm Exam Period
Week 9
Session 1:
1. Course Objective: Perform a total of 10 strength exercises with correct form and an intensity suitable for oneself.
Learn cardio exercise methods.
2. Course Content:
- Stretching (10 minutes)
- Strength Training (35 minutes)
⦁ Perform Chest press, Shoulder press, Kick-back, Dumbbell curl, Lat pull down, Leg press, Squat, Leg curl, Back extension, and Sit-up in pairs at an intensity of 50–60%.
- Cardio Exercise (30 minutes)
Session 2:
1. Course Objective: Perform a total of 10 strength exercises with correct form and an intensity suitable for oneself.
Learn cardio exercise methods.
2. Lecture Content:
- Stretching (10 mins)
- Strength Training (35 mins)
⦁ Perform Chest Press, Shoulder Press, Kick-back, Dumbbell Curl, Lat Pull Down, Leg Press, Squat, Leg Curl, Back Extension, and Sit-up in pairs at 50–60% intensity.
- Cardiovascular Exercise (30 mins)
Weeks 10–13
Session 1:
1. Lecture Objective: Perform a total of 10 strength exercises with correct form at 60–70% of your own intensity and learn cardiovascular exercise methods.
2. Lecture Content:
- Stretching (10 mins)
- Strength Training (35 mins)
- Cardiovascular Exercise (30 mins)
Session 2:
1. Lecture Objective: Perform a total of 10 strength exercises with correct form at 60–70% of your own intensity. Learn aerobic exercise methods.
2. Course Content:
- Stretching (10 mins)
- Strength Training (35 mins)
- Aerobic Exercise (30 mins)
Week 14
1. Course Objective: Assess current physical condition through post-course fitness and body composition measurements.
Week 15
1. Course Objective: Assess changes in physical condition through one-on-one counseling based on post-course fitness measurements and exercise prescriptions.
Week 16
- Conduct final exams