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Resistance and Gym Supervision 100 Hours Certificate Course
Resistance & Gym Supervision course online. Achieve excellence in gym-based fitness teaching! This course is a basic course for anyone wanting to enter fitness instruction. Some of the elements covered include types of resistance training, equipment and applications as well as developing training methods. Through proper and regular resistance exercise, a person can control spinal problems and many other issues associated with aging. For others, strength training can be an important part of an overall exercise regime. Students must have access to a gym for the practical component.
Learning Goals: Resistance & Gym Supervision BRE206
- Identify different types of resistance training, the purpose of each, and explain the misconceptions that are commonly held about training.
- Demonstrate a working knowledge of types of resistance training equipment available, its use, care and maintenance and application to training variables and client program needs.
- Recognise correct resistance training form in exercises and apply correct techniques where necessary in demonstrating and instructing.
- Select training methods and programming principles relevant to increasing strength, power, speed, local muscular endurance, cardio vascular endurance and weight loss.
- Outline the training method relevant to increasing strength, cardio vascular efficiency, muscular endurance, physical rehabilitation and programs for sports people.
- Plan and describe elementary circuit or resistance training programs for non risk clients.
Lesson Structure: Resistance & Gym Supervision BRE206
There are 6 lessons in this course:
1 Types of Resistance Training
- Principles of Resistance Training
- Principles of Exercise; frequency, testing, time, type
- Benefits of Resistance Training
- Types of Resistance Training; Weights, Body Building, Power Lifting, Tubing
- Muscle Contraction
- Isotonic, Concentric, Eccentric, Isokinetic Exercise
- Resistance Training Program Components
- Type of Activity
- Misconceptions about Training
- Major Muscle Groups
2 Equipment and Applications
- Choosing the Best Training Equipment
- Resistance Training Systems; free weights, pin loaded machines, isokinetic, resistance bands
- Design of Fitness Equipment; Exercise Bikes, Rowing Machines, Treadmills, Step Machines, etc.
- Training Variables; repetitions, sets, duration, workload, intensity, training frequency, work out time, etc.
- Overload and Over training
- Warm Up
- Recovery and Cool Down
- Risk Management
- Gym Maintenance
- Health and Safety
- Gym Standards
3 Understanding Movements
- Movement and Muscles; how muscles work, Muscle Fibre, Skeletal Muscle Types,
- Types of Movement; free active, active assisted, active resisted, relaxed passive, forced passive, etc
- Types of Muscle Work
- Types of Muscle Contraction
- Physiological Adaptation
- Muscle Tone
4 Selection of Exercises
- Body Shapes
- Exercises for Different Sports; basket ball, football, track and field, etc
- Problems During Exercise
- Training Response
- Tolerance capacity
- Training effect (i.e. over compensation)
- Deterioration (i.e. Decay)
- Injury and Ignorance
5 Developing Training Methods
- Training Principles
- Principles for beginner training; intermediate principles and advanced
- Resistance Training Tips
- Training with Your Own Body Weight
- Use of Resistance Training
6 Planning a Program
- Mental State for Training
- Risky Clients
- Fitness Goals
- Length of Training Phases (Cycles)
- Record Results and Make Changes as You Go
Excerpt From The Course
There are many types of exercises that can be used in a weight training program. Body builders are constantly trying to design, change existing exercises to give their muscles a workout difference. When you train as often as they do you need to alter your program for psychological variety as well as physical.
When developing a program you need to be aware of the different exercises available to each body part and how to perform them correctly. The different body parts to be trained include the following:
Legs - Quadriceps, Hamstrings, Gluteals and Calf Muscles
Chest - Pectorals
Shoulders - Deltoids
Back - Lats, Rhomboids
For each of these body parts there are many different exercises with different equipment that can be performed. For example: To train the biceps the following exercise program can be used.
Bicep curls on the machine
Bicep curls with a barbell
Bicep curls with dumbbells (one arm at a time)
All of these develop the one area of the body however different portions of the muscle and add variety to the workout. A beginner may do one exercise for biceps whereas a body builder may do 4 - 5 exercises and change them every workout. It is also important to insure that both the upper and lower parts of the body get equal training time. If you just work out the upper body the legs will not become stronger.
Most muscles are organized into opposing pairs. Activating one muscle, results in a pulling motion while activating the opposing muscle results in the opposite movement. When planning a training session, it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joints. For example, follow an overhead press with a lat pull-down exercise. This technique helps ensure good strength balance between opposing muscle groups - which may, in turn, reduce the risk of injury. Sequence the program to exercise the larger muscle groups first, then the smaller muscles. For example, the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm. If curls are done first, the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. As a result, the trainer cannot do as many repetitions with as much weight as he normally could in the lat pull-down. The latissimus dorsi muscles will not be overloaded and, as a result, they may not benefit very much from the workout.
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|Course Prerequisite||None - Our course levels are an indication of the depth of learning you should receive. They do not describe the level of difficulty.|
|Course Qualification (Study Option A)||Endorsed Qualification from TQUK - Training Qualifications UK, an Ofqual Approved Awarding Organisation - Completed written assignments and final evaluation per course/module to be taken.|
|Course Qualification (Study Option B)||Certificate of Attainment from ADL - Completed written assignments only - no final evaluation.|
|Comparative Credits Information||UK Course Credits: 10 - U.S. Credit Hours: 3 - when compared to regulated courses.|
|Course Duration and Deadlines||Course hours given are a guide only. You will be encouraged to work at your own pace to learn as much as you can, with no assignment deadlines or end date by which you must complete your course by. You are in control!|
|Study Support||Personal tutor/mentor support from industry relevant professionals throughout your whole course. Mentors are contactable by e-mail, telephone and through the Moodle online classroom. They provide assistance with your course material, plus discuss, explain and give advice when needed. They will also mark and grade your assignments, plus provide constructive and helpful feedback vital to your success.|
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Resistance and Gym Supervision 100 Hours Certificate Course
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