Health & Fitness I 100 Hours Certificate Course
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Health & Fitness I 100 Hours Certificate Course
Health & Fitness I course online. Prerequisites: Gain an understanding of health, fitness and well-being with this foundation course for those wanting to become Fitness Instructors in: gymnasiums, holiday resorts, hotels, leisure centres, sporting environments, swimming pools, schools and more.
This course is also ideal for anyone who working in or wishing to work in health food shops as as a Naturopath.
Health and fitness go hand in hand with the well-being of a person and more people than ever are actively doing something to improve how they feel through a healthy diet and exercise. Therefore a Health and Fitness Consultant needs to have the right skills to advise them on an individual basis. It is also advisable and may be a condition of employment in some health and fitness industries, to gain an up to date first aid certificate in addition to the one gained in this course.
This course has been accredited by the CMA - The Complimentary Medical Association. On completion of any qualifying module, you can join as a "Fully Qualified Practitioner" andCMA Full Membership is a privileged position and the fact that you have been accepted for CMA Membership demonstrates that you have a clear commitment to standards and professionalism. CMA Members in all categories are recognised as the elite in their field.
Learning Goals: Health & Fitness I BRE101
- To explain the nature of the health and fitness industries.
- To explain the relationship between the body and health, fitness & exercise, with reference to physiological processes.
- To explain the relationship between the body and health, fitness & exercise, with respect to risk involved in exercise.
- To evaluate body movements during different exercises.
- To design fitness programs, which are both safe and effective, to fulfil specified requirements of an individual.
- To deliver a fitness program to a small group of clients.
- To manage the wellbeing of participants in a fitness program, including safety and injury.
- To design fitness programs, which are both safe and effective, catering to needs of special populations (including weight control programs and programs for handicapped/disabled persons).
Lesson Structure: Health & Fitness I BRE101
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
- Food as an Energy Source
- Recommended Daily Intake of Nutrients
- 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
- 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
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
- 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
- List the different types of health and fitness organisations and businesses offering services in your locality.
- Explain the philosophical basis of health and fitness in a workplace you are familiar with.
- Explain legal implications of providing fitness services in a gymnasium in your locality.
- Explain official systems of accreditation, registration, and licensing which relate to providing services in the health and fitness industries, on a local, state or national basis.
- Explain the status of professionalism, in the health and fitness industry.
- Develop guidelines for ethical behaviour of staff in a health and fitness industry workplace.
- Describe the history of fitness training in your country.
- Explain a physiological response to a balanced exercise program over a period of months, in an adult who has not regularly exercised for many years (i.e. what happens to the adult over the time period of the exercise).
- Indicate the likely response of the following different body parts to different levels of exercise:
- List physical symptoms, which can result from a lack of exercise.
- List risk factors associated with irregular exercise, for different types of people.
- Explain the mechanics of body movement during three different exercises, using illustrations.
- Analyse the movements observed during the three different types of exercises, performed by the three different people.
- Explain the general benefits of regular exercise, for 3 different demographic groups(eg. children, teenagers & young adults; or teen males, teen females and elderly).
- Explain the components of fitness in a typical young adult.
- Explain the different goals of training including cardio-respiratory fitness, flexibility, strength, and endurance.
- Apply the principles of training, to design an exercise program to suit your lifestyle, resources and aims.
- Design instructions, for two different series of stretching routines, for different purposes.
- Explain how the principles of leadership may be applied, in a fitness program.
- Explain how the principles of learning apply, in fitness program.
- Analyse different motivational techniques being used by a leader, in a fitness session which you observe.
- Survey members of two different health/fitness clubs to determine differences in attitude towards services being offered.
- Develop a checklist of criteria which are critical to customer satisfaction in the delivery of a fitness program.
- Demonstrate the leading of one or several people through their first session of a 30 minute fitness program, which they are unfamiliar with.
- List different options for screening techniques, to evaluate health in a gymnasium.
- Discuss symptoms of poor condition, including poor fitness, sickness and injury; which you observed in the video/TV program where different people are exercising.
- Develop safety procedures for a specified fitness setting.
- Specify a fitness injury you are familiar with, then recommend an appropriate recuperation process for that injury.
- List first aid facilities which should be available in two different specific types of health and fitness facilities.
- Compare different weight loss programs.
- Explain the general benefits of regular exercise, for different demographic groups including:
- Overweight people
- Design a weight control program for a specific person.
- Design a healthy weight gain program for a specific person.
Excerpt from the Course
THE CIRCULATORY SYSTEM
The circulatory system consists of a network of vessels that circulate blood around the body. Included in the system is the heart which acts as a pump. The vessels that carry blood away from the heart are called arteries and those that carry blood back to the heart are called veins. Blood carries oxygen and nutrients to the muscles and vital organs and also carries carbon dioxide and waste products away. The circulatory system also includes the lymphatic system and the spleen. We will now look more closely at the importance of blood to the body.
There are four sub-systems of networks that can be highlighted within the major circulatory system. Together, these networks make up the entire circulatory system. Individually, they serve particular purposes as can be seen below:
- The pulmonary (lung) circulation
This network allows for blood to be recirculated via the lungs so that it can be enriched with oxygen.
- The systemic system
This network allows blood to take nutrients to the cells and to remove waste products from the cell.
- The hepatic portal system
This directs blood from the spleen, intestines, pancreas and stomach towards the liver. Here, nutrients are exchanged (for example glycogen) while harmful substances are removed.
- The lymphatic system
This system removes excess fluid from the cells. This fluid was originally taken to the cells by the blood.
The Composition of Blood
Blood is a fluid tissue consisting of cells that move around the body in a fluid called plasma. The following components of blood can be identified:
This is a straw coloured fluid containing 90% water and 10% solids. The solids are:
- Proteins: Serum albumin, Fibrinogen (concerned with blood clotting)
- Immunoglobulin (deals with disease immunity).
- Lipids or fats
- Inorganic chemicals: these are the ions of salts and acids, some of which are essential in cell metabolism and others which act as buffers, reducing strong acids and alkalis to weaker acids/alkalis and neutral salts.
- Nitrogenous compounds: amino acids, urea, uric acid and ammonium salts.
Red Blood Cells
The red blood cells are called erythrocytes, and there are five million in a single millilitre of blood. They are dish-shaped discs (concave on either side) which specialise in transporting oxygen which binds to haemoglobin in the erythrocytes. Haemoglobin also gives blood its characteristic red colour. Red blood cells are produced in the marrow of bones and they have a life span of three to four months. After that they disintegrate and the pigments produced by their destruction are excreted in bile.
These are also known as thrombocytes. They are small irregular shaped cells which are formed in the marrow of bones. They have no nucleus, so no
White Blood Cells
These are called leukocytes and there are between 4000 and 11000 per cubic ml of blood. There are various types of leucocytes of different shapes and sizes. They play an extremely important part in the defence mechanism of the body. They can form barriers against disease and can also engulf harmful material such as bacteria. They play a role in the formation of antibodies and in the immunity mechanism of the body. They are formed in the bone marrow and in the lymph tissues, the spleen, the tonsils and lymph nodes.
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