Health & Fitness I 100 Hours Certificate Course

There are 8 lessons:

1 Introduction to Health & Fitness

• Scope and Nature of the Health and Fitness Industry
• Exploring the Definition of Fitness
• Components of Physical Fitness (Strength, Muscular Edndurance, Flexability, Motor Skill Performance, Cardiorespiratory Endurance)
• Health and Fitness Resources
• Health and Fitness Organisations

2 Exercise Physiology

• Muscle, and Muscle Contraction
• Fast and Slow Muscle
• Exercise and Muscle
• Cardiorespiratory System
• Pulse Rate
• Energy
• Enzymes
• Food as an Energy Source
• Recommended Daily Intake of Nutrients
• Respiration
• Exercise Recovery

3 Exercise Principles & Cardiorespiratory Programming

• Relationship between heart rate and workload
• Biology of the Circulatory System
• Blood Composition
• Blood Functions; clotting, immunity
• Blood Vessels
• The Heart
• Pulse Rate, Cardiac Output
• Heart Disease, Cardiovascular Disease
• Spleen, Lymphatic System

4 Biomechanics & Risk

• The Skeleton
• The Muscular System -Tendons, Ligaments, Bursas
• Training and Risk
• Common Musculoskeletal Injuries
• Back Injuries, Spinal Injuries
• Tips for Preventing Injury

5 Fitness Program Design

• Typical Fitness Program Design Process
• Kinds of Exercise
• Developing the Physique
• A Balanced Program
• Indoor and Outdoor Locations -facilities and equipment in each
• Music

6 Delivering a Fitness Program

• Fitness Leader Functions; teaching, planning, counselling, motivation, evaluation, creating opportunity, etc
• Leadership Communication, and Communication Barriers
• Communicating with Children and Young People
• Communication Techniques eg. Whistle, Raising arm, etc
• Motivation
• Intrinsic and Extrinsic Motivation
• Factors Affecting Motivation
• Self Belief and Self Talk
• Relationship with Participants
• Motivation for Fitness and Weight Control
• Nutrition and Sport
• Weight Control
• Sports Psychologists and Fitness Programmes
• Program Delivery
• Elements of a Session or Class; Introduction, Warm Up, Stretch, Body of Exercise Session,Recovery, etc
• Concluding a Session
• Writing an Exercise Program
• Supporting Participants Needs
• Communication Strategies, Active Listening, Giving Instructions, Reinforcement, etc
• Dealing with Problems and Conflict

7 Safety, Injury and General Well-being

• Safety Considerations
• Incorrect Exercises
• Safety in Aerobic Activities
• Dealing with Injury; First Aid
• Occupational Health and Safety Regulations
• Identifying Hazards
• Fitness Legalities
• Pre Screening Clients
• Suitable Surfaces
• Clothing and Footwear
• Pre Screening
• Anthropometric Measurements
• Cancer and General Wellbeing

8 Fitness Programs for Special Groups

• Inclusive Program Management
• Exercise Variables (frequency, duration, intensity)
• Special Considerations
• Training Zones
• Older Adults
• Mental Disabilities
• Physical Disabilities
• Ethnic Groups
• Programs for Weight Control
• Evaluating Cardio Respiratory Endurance
• Evaluating Muscular Strength and Endurance
• Principle of Weight Control