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For Extension Students

Physical Activity & Wellness (WPA/L 101)

The WPA/L 101-800 online format is for Extension students only.

The only exception to this requirement is a student with a unique need or extenuating circumstance for this format and with course completion required in order to graduate on time.

Online Course Delivery Information & Expectations
  • The Online WPA 101-800 format is for Extension students only. The only exception to this requirement is a student with a unique need or extenuating circumstance for this format and with course completion required in order to graduate on time. For requests for overrides to be considered, the student may be asked to provide documentation to the course instructor/program coordinator.
  • Online WPA 101-800 is designed with asynchronous online activities focused on reading, discussing, and engaging in physical activity and wellness content/practices.
  • Students are expected to have daily internet access to access course content, check Canvas, and personal UNCW email address daily for updated information.

Students will complete assignments online and engage in required activities independently.

Required Individual Physical Activity
  • Students in this self-directed, online section are required to independently participate in cardiovascular, resistance, and flexibility activities weekly and will demonstrate their activities, progress and understanding through logs, blogs, photos/videos and peer discussions.
  • Students are expected to meet the minimum national physical activity and health guidelines outlined below, which includes a specific number of days/week (frequency) and minutes/day (duration) for each type of activity.
  • Students can, however, choose the specific type (and maximum amount) of physical activity to perform for each (depending upon personal health/fitness levels, goals, and activities of enjoyment).

Summary of Required Physical Activity Weekly Minimums Based on National Health Guidelines

cardiovascular resistance (muscle-strength) flexibility
frequency 3 days spread throughout week 2 non-consecutive days/week 3 days/week (on cardio/or resistance days)
intensity RPE 5-6 = moderate RPE 7-8 = vigorous Lift to fatigue>[~55-75% of 1 repetition max (RM)] 10% beyond normal range of motion [slight discomfort, but no pain]
time 150 min moderate/week
or 75 min vigorous, or 100 min combination (>10-minute bouts)		 1 set of 8-12 reps 3-4 reps per stretch maintain static hold 10-30 sec/stretch (>10-minute bouts)
type aerobic 8-10 resistance exercises (all major muscle groups) 8-10 static, dynamic, PNF, &/or ballistic stretches (all major muscle groups)

Contact Us

Amy Olsen, Program Coordinator

Phone: (910) 962-2181

olsenad@uncw.edu

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