Astronaut Fitness Training YR7

About Course

The curriculum aims to develop well-rounded athletes who possess the necessary fitness and skills to pursue astronaut training in the future. Always prioritize safety, individual progress, and a positive attitude towards fitness.

Course Content

Week 1-2: Introduction to Astronaut Fitness
• Understand the physical requirements of astronauts • Set personal fitness goals for the course

Week 1 – Lesson 1 – Astronaut Fitness Introduction Duration:
Week 1 – Lesson 2 – Fitness Assessment and Baseline Measurement Duration
Week 2: Lesson 1 – Nutrition and Hydration for Astronaut Fitness Duration
Week 2: Lesson 2 – Mental Resilience and Focus Duration

Week 3-4: Running Technique and Endurance
• Learn proper running form and posture • Gradually increase running distances to improve endurance

Week 5-6: Strength and Conditioning
• Introduction to bodyweight exercises like push-ups, squats, and lunges • Focus on proper technique and gradual progression

Week 7-8: Core Strength and Stability
• Engage in core-focused exercises (planks, leg raises, Russian twists) • Enhance balance and stability for space-related challenges

Week 9-10: Speed and Agility Training
• Improve sprinting technique and explosive starts • Incorporate agility ladder drills and cone exercises

Week 11-12: Flexibility and Mobility
• Explore static and dynamic stretching routines • Learn basic yoga poses for flexibility and relaxation

Week 13-14: Cardiovascular Fitness
• Introduce interval training for cardiovascular conditioning • Increase running intensity and duration

Week 15-16: Functional Fitness and Cross-Training
• Engage in cross-training activities like swimming, cycling, and bodyweight circuits • Enhance overall athleticism and versatility

Week 17-18: Mental Conditioning and Focus
• Explore mindfulness and visualization techniques • Learn strategies to stay focused under pressure

Week 19-20: Goal Setting and Future Pathways
• Reflect on progress made throughout the course • Set long-term fitness and astronaut-related goals

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About Course

Course Content

Week 1-2: Introduction to Astronaut Fitness • Understand the physical requirements of astronauts • Set personal fitness goals for the course

Week 1 – Lesson 1 – Astronaut Fitness Introduction Duration:

Week 1 – Lesson 2 – Fitness Assessment and Baseline Measurement Duration

Week 2: Lesson 1 – Nutrition and Hydration for Astronaut Fitness Duration

Week 2: Lesson 2 – Mental Resilience and Focus Duration

Week 3-4: Running Technique and Endurance • Learn proper running form and posture • Gradually increase running distances to improve endurance

Week 3: Lesson 1 – Understanding Proper Running Form Duration

Week 3: Lesson 2 – Applying Proper Running Form Duration

Week 4: Lesson 1 – Building Endurance through Running Duration

Week 4: Lesson 2 – Endurance Progress Tracking Duration

Week 5-6: Strength and Conditioning • Introduction to bodyweight exercises like push-ups, squats, and lunges • Focus on proper technique and gradual progression

Week 5: Lesson 1 – Introduction to Bodyweight Exercises Duration

Week 5: Lesson 2 – Practicing Bodyweight Exercises Duration

Week 6: Lesson 1 – Gradual Progression and Technique Refinement Duration

Week 6: Lesson 2 – Strength and Conditioning Workout Duration

Week 7-8: Core Strength and Stability • Engage in core-focused exercises (planks, leg raises, Russian twists) • Enhance balance and stability for space-related challenges

Week 7: Lesson 1 – Importance of Core Strength Duration

Week 7: Lesson 2 – Core Exercise Techniques Duration

Week 8: Lesson 1 – Practicing Core Exercises Duration

Week 8: Lesson 2 – Core Strength Workout Duration

Week 9-10: Speed and Agility Training • Improve sprinting technique and explosive starts • Incorporate agility ladder drills and cone exercises

Week 9: Lesson 1 – Sprinting Technique and Explosive Starts Duration

Week 9: Lesson 2 – Sprinting and Explosive Start Practice Duration

Week 10: Lesson 1 – Agility Ladder Drills Duration

Week 10: Lesson 2 – Cone Exercises and Agility Training Duration

Week 11-12: Flexibility and Mobility • Explore static and dynamic stretching routines • Learn basic yoga poses for flexibility and relaxation

Week 11: Lesson 1 – Static and Dynamic Stretching Duration

Week 11: Lesson 2 – Static and Dynamic Stretching Practice Duration

Week 12: Lesson 1 – Introduction to Yoga Poses Duration

Week 12: Lesson 2 – Yoga Pose Practice and Relaxation Duration

Week 13-14: Cardiovascular Fitness • Introduce interval training for cardiovascular conditioning • Increase running intensity and duration

Week 13: Lesson 1 – Introduction to Interval Training Duration

Week 13: Lesson 2 – Interval Training Practice Duration

Week 14: Lesson 1 – Increasing Running Intensity Duration

Week 14: Lesson 2 – High-Intensity Running Practice Duration

Week 15-16: Functional Fitness and Cross-Training • Engage in cross-training activities like swimming, cycling, and bodyweight circuits • Enhance overall athleticism and versatility

Week 15: Lesson 1 – Introduction to Cross-Training Duration

Week 15: Lesson 2 – Cross-Training Activity: Swimming Duration

Week 16: Lesson 1 – Cross-Training Activity: Cycling Duration

Week 16: Lesson 2 – Cross-Training Activity: Bodyweight Circuits Duration

Week 17-18: Mental Conditioning and Focus • Explore mindfulness and visualization techniques • Learn strategies to stay focused under pressure

Week 17: Lesson 1 – Introduction to Mental Conditioning Duration

Week 17: Lesson 2 – Visualization Techniques Duration

Week 18: Lesson 1 – Strategies for Staying Focused Duration

Week 18: Lesson 2 – Staying Focused Under Pressure Duration

Week 19-20: Goal Setting and Future Pathways • Reflect on progress made throughout the course • Set long-term fitness and astronaut-related goals

Week 19: Lesson 1 – Reflecting on Progress Duration

Week 19: Lesson 2 – Short-Term Goal Setting Duration

Week 20: Lesson 1 – Long-Term Goal Setting Duration

Week 20: Lesson 2 – Creating Action Plans Duration