Physical Activity and Wellness
Physical Activity and Wellness

Physical Activity and Wellness

Lead Author(s): Lindsey Nanney

Student Price: Contact us to learn more

This text challenges students to think of physical activity and wellness by engaging them in skilled-based & reflective activities that promote lifelong healthy behaviors.

Welcome to PED 101, Physical Activity and Wellness!

This will serve as your lab manual for the Physical Activity lab portion of PED 101. You will utilize Blackboard and something called the "Wellness Inventory" for the online wellness lecture portion of PED 101.
We encourage the reading, engagement and application of this lab text because we hope all students will strive to live vibrantly through high level wellness. We know that physical activity is the rock star of high level wellness. It impacts all aspects of your wellness. Being engaged in this text, lab and the online lecture portion of PED 101 will help you realize and experience this.

It is imperative that you carefully read and complete this entire wellness section for your success in PED 101. See the below graphic and your wellness lecture Blackboard page for more details on the PED 101 course format.

Course format.jpg

How to use this textbook

Throughout the semester you will complete in class labs via TopHat during the physical activity portion of PED 101. It is required that you complete the assigned lab manual chapter reading and answer the reading questions embedded within before coming to class those days. Your lab instructor will specify due dates. Diligently completing the reading and questions will be essential to your ability to engage in your physical activity class on the given topic. You will also be asked questions, in class, from the reading to assess learning and completion of the reading. Completing the readings, reading questions and being actively engaged in your physical activity lab will be important for your grade but will also enhance your experience in the course. This is not busy work. This is designed to help you learn foundational material before you come to lab so we can spend our valuable time engaging in as much physical activity as possible, limiting "lecture" and explanation.

Welcome: PED 101 Physical Activity Lab

Select all that apply. Which of the following is true regarding the physical activity lab portion of PED 101?


You will complete pre-lab readings from the TopHat textbook.


You will conduct in class labs via TopHat to apply information in the readings.


There is no learning work in PED just come to class and workout.

Welcome: Online lecture

PED 101 also includes an online wellness lecture that is delivered through Blackboard and the Wellness Inventory.





Making the Most of PED 101

Our hope is that PED 101 will inspire and equip you to strive for high level wellness and an active lifestyle for the rest of your life. The course is designed to increase your understanding of why this is important, enhance your competence to live in this pursuit and equip you with skills to change and maintain behavior. Though we hope to share in the joy of high level wellness with you, your receipt of it is ultimately up to you. The amount of investment you put into this course will be directly tied to how much you get out of the course. If you are fully engaged, open minded, willing to "experiment" with new behaviors, introspective about where you are on your wellness journey, honest about where you want to go and inquisitive about possible paths, we know that this course will be life changing! Your wellness impacts all aspects of your well-being so getting as much out of this course as possible can enhance all aspects of your life, for the long term. But, remember, all this is up to you! Though we expect excellence in your work and managing your time well through strict due dates, we cannot and would not force high level wellness upon you. We hope you will choose to join us on a journey of living life to its fullest.

Welcome: Impact of Course

Select all that apply. To get the most out of PED 101, you can do the following...


Be willing to "experiment" with new behaviors that may impact your wellness


Be inquisitive about possible paths for your wellness journey


Be honest about where you want to go on your wellness journey


Be fully engaged in the course and open minded


Be introspective about where you currently are on your wellness journey

Welcome: Hopes for PED 101
No correct answers: No correct answer has been set for this question

What do you hope to get out of PED 101 this semester, other than an "A"?

We would like to know a little bit about your current physical activity. Answer the following questions regarding your physical activity over the previous month.

Welcome: Physical Actiivty Y/N
No correct answers: No correct answer has been set for this question

Do you currently engage in aerobic exercise like brisk walking, jogging, lap swimming, using cardio equipment?


Yes, over the last month I have engaged in this type of exercise NO MORE than 30-149 minutes PER WEEK


Yes, over the last month I have engaged in this type of exercise MORE THAN 149 minutes PER WEEK


No, over the last month I have not engaged in this type of exercise or have engaged in it less than 30 minutes per week.

Welcome: Strength Training Engagement
No correct answers: No correct answer has been set for this question

Over the last month have you engaged in exercises to improve your muscular strength and endurance?


Yes, over the last month I have engaged in resistance training exercises for all of my major muscle groups AT LEAST 2 TIMES PER WEEK


Yes, over the last month I have engaged in resistance training exercises but have not completed exercises for all major muscle groups at least 2 times per week


No, I have not engaged in this type of exercise over the last month

Welcome: Flexibility Engagement
No correct answers: No correct answer has been set for this question

Currently, do you engage in activities, movements or exercises to improve or maintain flexibility?


Yes, over the last month I have done so at least 3 times per week


Yes, over the last month I have done so 1-3 times per week


No, over the last month I have not done so

Physical Activity Readiness Questionnaire (PAR-Q)

For your safety, you MUST complete the following to stay enrolled in PED 101. Also, in order to participate in your PED 101 lab you must complete the PAR-Q, answer the below questions and follow any required next steps.

Step 1: Access and review the PAR-Q document below and located on the main TopHat menu.

Step 2: Read the PAR-Q carefully and consider your response to all of the questions.

Step 3: Answer the PAR-Q question below about your PAR-Q responses. You do NOT need to print it out the PAR-Q form unless step 4 applies to you.

Step 4: If you answered "yes" to any of the PAR-Q questions OR you are under the age of 18, you must turn in your completed and signed PAR-Q to your lab instructor immediately. You can turn in the scanned, completed and signed copy via email OR you can give them the completed hard copy. If you answered "yes" to any questions, for your safety, Student Health will then let us know if it is safe for you to engage in physical activity based on your current physical. If you do not have a current physical on file with student health (< 14 months old), you will have to get a new physical if you answered "yes" to any questions.


After carefully reading the PAR-Q and answering the questions, answer the following question regarding your PAR-Q. You MUST select at least one box.


I read and understood the PAR-Q and answered all questions accurately. I did NOT answer "yes" to any of the questions on the PAR-Q


I read and understood the PAR-Q and answered all questions accurately. I answered "yes" to at least one of the questions on the PAR-Q. I will follow the required next steps.


I read and understood the PAR-Q and answered all questions accurately. I did NOT answer "yes" to any of the questions. I am under the age of 18 and will have my parent/guardian sign the PAR-Q form immediately. I will follow required next steps.


I read and understood the PAR-Q and answered all questions accurately. I answered "yes" to at least one of the questions on the PAR-Q AND I am under the age of 18 and will have my parent/guardian sign the PAR-Q form immediately. I will follow required next steps

PLEASE NOTE: If your health changes so that you then answer YES to any of questions on the PAR-Q, notify Student Health, the Disability Resource Center or your lab instructor immediately.

Welcome to TopHat

You will utilize TopHat in the lab portion of your PED 101 course. We will utilize TopHat in two ways. One, we will utilize a custom interactive e-text as our lab manual. There you will read course content and view videos. You will also answer questions based on the reading and videos there. Two, we will utilize TopHat in class for attendance each day and for completing a series of in class labs based on the TopHat e-text. The following information will help you with set up and use of TopHat. With any TopHat related problems, contact the TopHat Support Team ASAP (information below).

TopHat Setup

We assume you already worked through the process of getting signed up since you have access to this content. The following information may still be helpful to you or a friend. Click on the title to be directed to an article on the topic.

TopHat Quick Start Guide

We recommend checking out this video and post for information about getting started. Your instructor will take attendance through TopHat utilizing a unique code. Your instructor may present questions, photos or slides in class. These can be found under the "lecture" tab. Your PED 101 lab e-manual can be found under the "assigned" tab. Your instructor will gradually release the book to you. If it is assigned as "homework" you have reading questions to answer before the due date. Other items, important course information and documents are available for review under "assigned". Under the "gradebook" tab you can see your grades and attendance record. Each class day, check to ensure your attendance was recorded. It is your responsibility to make sure you were marked present. If there was an issue or you arrived late, speak with your instructor at the END of class to ask that they correct your attendance. Your attendance record on TopHat must be correct when you leave class. It cannot be changed after class.

Welcome: TopHat Lecture Tab

Which will you find under the lecture tab on TopHat?


The place to enter your attendance code


Any slides my professor presents during class


Any questions my professor presents during class


All of the above

Welcome: TopHat Assigned Tab

Select all that apply. Which of the following can you find under the "assigned" tab on TopHat


Questions assigned as homework or review


Only questions assigned as homework


Our PED 101 lab manual (when it is assigned as homework or review)


Other important or useful information your instructor sets as review

Using the TopHat apps

The following videos will help you understand how to utilize TopHat using the mobile device you have.

TopHat Questions and Problems

If you have questions about TopHat your first line of information is the TopHat Success Center.

In the event you have a problem with TopHat or a question that cannot be answered through the Success Center, contact TopHat Support immediately. Do not wait. It is important to make this contact yourself due to the fact that they require specific user information to troubleshoot issues. Please contact their Support Team directly by way of email (, the in app support button (usually a ? in the top right of your screen) which allows you to submit a ticket for help and live chat or by calling 1-888-663-5491. If you go to "Contact Support", engaging in Live Chat with Tech Support or calling during business hours will be the quickest way to receive assistance.

Using TopHat

Please read this article that provides important information about TopHat. Pay close attention to the section regarding "assigned status" and "checking your grades". Speaking of grades. You have access to your PED 101 lab grades and attendance all the time! Always check your grades after an assignment or question closes. If you notice any problems, notify TopHat Support immediately. Always check your attendance as soon as you log it each class day. If there are any problems logging your attendance, see your instructor at the end of class. Also, always click "submit". Without doing so your answers to questions or your attendance code are not recorded.

Your TopHat Book

For the sake of learning, being able to fully engage in class and your grade, it is important to carefully and thoroughly read the TopHat lab manual. Each chapter includes important, useful and applicable information. To navigate the book well and ensure you answer all questions fully and correctly, we suggest the following: carefully read the lab manual chapters and answer the questions in the text as they appear. Using this approach will ensure you have read what the question will cover and will prevent you from skipping questions. Trying to search for questions to just answer them without reading will actually take more time because you will be left searching for the questions and then their answers. Since the readings are so short, this latter approach will be ineffective. Be aware of how TopHat notifies you of outstanding questions to be answered and your completion status. We find the personal computer version of the textbook easier to utilize so encourage you to use a PC for the chapter readings instead of your phone.

Through the book there are helpful videos, exercise libraries, and more. We hope you will utilize this throughout the course and for your own personal benefit. Feel free to access those resources beyond the scopes of this course.

Welcome: Question Status

Which of the following is true regarding items that are orange on TopHat


They are set to review


You cannot answer the questions for credit but can review the answers


Interacting with these items has no impact on your grade


All of the above

Welcome: Status 2

Which of the following is true regarding items that are red on TopHat?


The are set to homework


They should be carefully answered before the due date to receive credit


They should be answered carefully for correctness (when applicable)


They should be answered indepently


All of the above

Welcome: TopHat reading

The TopHat lab manual reading is completely optional and NOT important for understanding, class engagement nor your own benefit.





TopHat Gradebook

You can view your grades and attendance through the TopHat gradebook. We recommend that you view grades through the web browser version of TopHat instead of the app. Though the app is a great resource for checking individual questions and your attendance, some students find it difficult to navigate. This additional information may be helpful.

Note that your grade will not reflect your answers or activity until an assignment is closed for all students. Your grade includes both correctness and participation. Both of these are used for determine your overall grade on an assignment. Therefore, carefully answering questions is important since they do have to be answered correctly to receive full points. You can see your success in both through the gradebook. If you have a question about the accuracy of a grade, first contact the TopHat Support Team (information above) and then your PED 101 lab instructor.

Additional TopHat Information

Welcome: TopHat Problems

If you have a problem with TopHat, what should you do?


Contact TopHat Support immediately


Contact your PED 101 lecture instructor first


In all circumstances, contact your PED 101 lab instructor only

Welcome: TopHat Support

How do you contact TopHat Support? Select all that apply


Use the live chat through "Contact Support" on the webiste or app


Email support at


Call support at 1-888-663-5491


Create a Support Ticket through "Contact Support"

Meet the Authors

The following authors contributed to this textbook in hopes of sharing their expertise, experience and passion with students like you.

Lindsey W. Nanney, MS, PAPHS, GFI, CHWC

Lindsey Nanney is the Physical Activity and Wellness Coordinator at the University of North Carolina Wilmington (UNCW). She previously served as the Lifetime Physical Activity and Fitness Coordinator at East Carolina University. She currently sits on the National Consortium for Building Healthy Academic Communities board. She is a certified Group Fitness Instructor through the American Council on Exercise, a Physical Activity in Public Health Specialist through the American College of Sports Medicine, a Certified Health and Wellness Coach through Real Balance Global Wellness, a certified LaBlast Dance Fitness instructor and holds numerous certifications through the Wellness Councils of America. Lindsey has enjoyed leading people in numerous forms of physical activity for 20+ years. She is passionate about every opportunity she has to equip college students to live more abundantly and hopes this text will be a way to do so. She enjoys dancing, running, lifting weights, HIIT, Pilates, spending time with her husband, and traveling.


Chelsea Stant, MS, RD, LDN

Chelsea is a Campus Dietitian who works with students at UNCW to help them meet their nutritional goals, learn how to best feed themselves, and navigate dining on campus. Chelsea believes that true health encompasses not only what we put into our bodies, but how we feel about and in them as well. She knows that most college students have limited time, money, and energy, and can help you make the healthiest decisions with the resources you have. Chelsea received her Bachelor’s Degree in Human Ecology from the Ohio State University in 2010 and completed her Master’s Degree in Human Sciences at Texas A & M University Kingsville in 2012. She has been a Registered Dietitian and Licensed Dietetic Nutritionist in the state of North Carolina since 2011. She joined the Abrons Student Health Center at the Univeristy of North Carolina Wilmington team in 2014, and teaches both Nutrition & Behavior and Sports Nutrition classes within the School of Health and Human Services. Chelsea lives with her husband and two dogs in Wilmington, North Carolina and enjoys cooking (obviously), reading, and painting.

Lisa Sprod, PhD

Lisa Sprod is an Assistant Professor at the University of North Carolina Wilmington. Her research interests include using exercise to reduce side effects and improve quality of life during and following cancer treatment and the relationship between lifestyle and longevity. She leads study abroad trips to the blue zones to introduce students at the University of North Carolina Wilmington to the behaviors of those living the longest.

Julie Francis,  M.S.Ed., LAT, ATC, CSCS, CES 

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Julie Francis is an Associate Athletic Trainer, providing health care for the volleyball and beach volleyball programs within the UNCW Athletics Department. Francis earned her B.S in Sports Medicine from Marietta College and her M.S.Ed. in Athletic Training from Old Dominion University. She has been a Certified Athletic Trainer since 2002, with additional qualifications in corrective exercise, performance enhancement, postural respiration, TRX training, and is a Certified Strength and Conditioning Specialist. Her interests outside of work include kayaking, hiking, cycling, music, and spending time with her two daughters.


Trent Hayden, MS, USAT
Trent Hayden is a U.S.A. Triathlon (USAT) certified coach and an American Fitness Professionals & Associates (AFPA) certified Sports Nutritionist. Trent has been competing in triathlons for over 15 years and has completed six Ironman distance triathlons and many Half-Ironman, Olympic, and Sprint distance events.
Currently, Trent lives in Wilmington, North Carolina and teaches triathlon, half-marathon, and powerlifting at the University of North Carolina at Wilmington (UNCW) while also coaching the UNCW triathlon team.
Trent serves as president of the Cape Fear Triathlon club, a community based organization serving the greater Cape Fear region. Trent also runs a private coaching business through

Jessica Hartmann, PT, PYT, ERYT

Jessica is a licensed physical therapist with a focus on osteopathic manual therapy. She received her Master of Physical Therapy Degree from Duquesne University. She completed her medical yoga certification through the Professional Yoga Therapy Institute. Jessica is the founder of Integrative Rehab and Wellness, Inc., providing manual physical therapy and yoga therapy services.

 In addition to clinical practice, Jessica is a Lecturer in the Physical Activity and Wellness Program at UNCW in the School of Health and Applies Human Sciences. She also teaches anatomy workshops for yoga teachers working through their 200 and 300 hour programs.

Jess also maintains a personal yoga practice, enjoys spending time traveling to anywhere new and exciting, stand up paddle boarding, running, cycling, swimming, cooking, and relaxing at the beach with her husband and dog. 

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Alex McDaniel,  DHSc, LAT, ATC, CSCS 

Alex is a native of South Florida. He began his career in athletics playing indoor and beach volleyball.  He competed beach volleyball for seven years throughout Florida and California both on the Budlight tour and the California Beach Volleyball Association. His passion for athletic training began during his rehabilitation process after sustaining a career ending injury during play.  Alex completed his undergraduate degree in Athletic Training at the University of North Carolina Wilmington and a Masters in Health Science & Sports Medicine at Nova Southeastern University.  He completed a Doctorate in Health Science from Nova Southeastern in June of 2018. 

Alex has worked in the collegiate, high school, and health performance sectors.  He is currently a full-time Lecturer for the Exercise Science Program at the University of North Carolina Wilmington and is the owner of a human performance facility, Seaside Athletic Training & Performance. 

Alexia Franzidis, PhD

Dr. Alexia Franzidis is an Assistant Professor in the Recreation, Sport Leadership and Tourism Management program at the University of North Carolina Wilmington. She teaches courses related to Tourism, Hospitality, Recreation, and Events Management. She completed her Ph.D. in Leisure Behavior at Indiana University. Her research interests include tourism development, tourism and health, and the benefits of leisure activities. In her spare time Alexia enjoys salsa dancing, hiking, and traveling to new and exciting destinations.

John Lothes II, MA, LPA
John is a full-time faculty member in the College of Health and Applied Human Sciences and also teaching in the Psychology Dept at UNCW. John teaches Aikido and Self-Defense at UNCW.

He is the founder and faculty adviser to the UNCW Aikido Club and holds a 3rd degree black belt in Aikido and a Purple Belt in Brazilian Jujitsu.
His research interest include mindfulness and varying factors that play a role in the make up of people's well-being. John is also a licensed psychologist in Wilmington, NC and has a small private practice. 

Rachel Williams, CSCS

Rachel graduated in 2018 from The University of North Carolina Wilmington with honors in Exercise Science and a minor in psychology. She excelled academically and was honored dean’s list recognition every semester of her undergrad career and, she was awarded the Exercise Science Outstanding Graduate Award for the Spring of 2018. She has a background in sports and coaching, as she swam competitively growing up and for two years at the collegiate level. She has spent the last eight years working as a swim lesson instructor and coach. She was selected for, and completed, an internship at the prestigious Cooper Fitness Center in the Dallas, Texas area where she was invited to meet and attended a lecture by Dr. Kenneth Cooper, the father of aerobic exercise. Rachel completed an undergraduate honors thesis as the primary investigator studying health benefits of land and water aerobics classes. Her research was awarded Second Place for Outstanding Undergraduate Research at the regional level and was presented at the ACSM national conference.  She is a Certified Strength and Conditioning Specialist through NSCA. She is currently a Masters student at East Carolina University studying Kinesiology with a concentration in Sport and Exercise Psychology. She works as a Physical Education instructor for the university and leads the department’s outreach program, Project Mentor, where she works to build healthy habits and confidence within the youth of the Greenville area. She hopes to return to UNCW in the future to work alongside the faculty members who inspired her along the way to achieving her dreams. 


Jaimie Updegraff, MA 

Originally from Nashville, Tennessee, Jaimie Updegraff completed her undergraduate degree at University of Tennessee in English Literature. After 5 years of working as a Group Exercise Instructor at the YMCA, she returned to school to complete her Masters in Physical Education & Health at University of North Carolina Wilmington. Over the past couple of years, she has enjoyed coaching soccer at the middle and high school levels while continuing to play recreationally. She also likes running at the beach, playing at the park with her son, and cooking  new creative healthy dishes. Currently, Jaimie is the Healthful Living Teacher at D.C. Virgo Preparatory Academy, which is a K-8 school partnered with UNCW. 

Marsha Todd, MS, CHWC
Marsha Todd, M.S. is a Lecturer at the University of North Carolina Wilmington (UNCW) in the School of Health and Applied Human Sciences. She received her Master’s degree in Health and Facility Administration from Indiana State University in 1987. Her certifications include Whole Food Plant-Based Nutrition, Yoga, and as a Wellness and Health Coach. She has taught Physical Activity and Wellness for 20 years at UNCW.