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
• 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

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

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).

Practicals:

• 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:
  • Heart
  • Lungs
  • Back
  • Legs

• 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:
  • Paraplegicsalt
  • Elderly
  • 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.

Circulatory Networks

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:

Plasma

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).
• Hormones
• Lipids or fats
• Cholesterol
• Enzymes
• 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.

Blood Platelets

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 DNA.  This means they can’t replicate. Platelets play an important role in the clotting of blood and the prevention of blood-loss from a wound.    They do this by sticking to each other and to the walls of blood vessels at the place of an injury.  Platelets also release a substance called serotonin, which causes the blood vessels in the area to constrict in order to produce a drop in blood pressure.  Platelets have a life span of only a week, they are then destroyed by the spleen.

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.

FREQUENTLY ASKED QUESTIONS

Here is a list of the most often asked FAQ’s.

General

Q. Why should I enrol with the Academy for Distance Learning?
A. Here at ADL, our students are our priority – we treat everyone as a unique individual.

Q. Do I need to buy text books?
A. No, as each module has been written by highly qualified industry professionals. The content of the material is presented in such a way that text books are not required. However, if you require additional reading your tutor will be able to supply a list.

Q. What happens if I have to stop studying for a while? (eg. become sick, go on holidays, have a baby, move house, etc)
A. It’s OK to take a break and start up your study at a later point in time. Just let us know.

Q. Is there an age limit?
A. There is no maximum age limit. We do however, have a minimum age limit of 18 years. Below that age parental consent would be required.

Q. Are your courses up-to date?
A. Our courses are revised and updated on a rotation system.

Q. Do you have a Cancellation policy?
A. Yes. We have a cancellation policy that is fair and equitable. For further details please click here.

Q. Will I have any opportunity to engage with other students?
A. We have a Student Community group based on facebook! If you don’t have a facebook account already, you could make one just for talking with fellow students on the group.

Enrolment

Q. When can I enrol/start?
A. You may enrol and start at any time of the year – it’s all self- paced.

Q. Can I study from anywhere in the world?
A. Our courses are available to anyone, anywhere in the world from the comfort of your own home. The course content is relevant to any country, culture or economy.

Q. How long do I have to complete the course?
A. You complete the course at any time that is convenient for you.

Q. Completing a 100 hour module – how long will it take?
A. For some students a 100 hour module will take approximately to 3- 6 months to complete. Others take less time and some even longer.

Assessment

Q. Assessment – how does it work?
A. For each 100 hour module you are assessed by assignments (at the end of each lesson) and a final one and a half hour exam (or you may elect to complete a Project, instead of sitting the exam) – the choice is yours – you sit for the exam in your own location.

Q. I don’t cope well with exams – what can I do?
A. You may elect to undertake a Project (set by your tutor) instead of sitting the exam. Projects are completed from your home and can usually take a couple of weeks to complete.

Q. If my assignment is not up to standard is there an opportunity to resubmit my work?
A. Yes –

Q. How many assignments do I need to complete for each module?
A. At the end of each lesson, there is an assignment – so if a course has say, 10 lessons, there would be 10 assignments.

Q. I am having difficulty attending workshops/industry meetings, what can be done?
A. If your course requires attendance at workshops, conferences, or industry meetings; alternative arrangements can be made in your country.

Qualifications

Q. Can I customize my diploma/higher qualification?

A. Not all educational institution’s certificates /diplomas meet everyone’s needs. The opportunity to Design Your Own Diploma at the Academy (subject to our approval) is an added bonus, not found at other colleges. You choose modules that you think will help you in achieving your goal.

Q. What do I get when I complete the course? Will I receive a transcript?
A. At the completion of all courses and providing all assignments and exam requirements have been met, you will receive your Award and a Transcript.

Tutors

Q. Our tutors – who are they?
A. We appoint Tutors and require that they must be currently active in their industry, with at least 5 years’ experience in their chosen profession.

Q. Can I contact my tutor at any time?
A. Yes – you have unlimited access to your tutor via email through our Online Classroom. You can always leave a message with ADL requesting your tutor to contact you. You decide on how much or how little contact you wish to have.

Q. Practical work – How is this done?
A. To find out more about this part of the course please visit the section on How Our Courses Work here.