Course curriculum

  • 1

    Introduction

    • PAR-Q & Waiver form (Mandatory to complete before proceeding)

    • Intro

  • 2

    A- What is fitness?

    • 1. What does healthy & fit mean?

    • 2. What makes up Physical Fitness?

    • 3. FITT (Frequency, Intensity, Time, Type)

    • Powerpoint slides
  • 3

    B- Cardiovascular Fitness

    • 1. What is Cardio training & what are the benefits?

    • 2. What are the 2 components of cardio training?

    • 3. How do you measure intensity?

    • 4. What is HR max and Target HR?

    • 5. How do I use RPE?

    • 6. How does RPE correlate with breathing?

    • 7. How should we breathe normally?

    • 8. How do we breathe to destress?

    • Powerpoint slides
  • 4

    C- Muscular Fitness

    • 1. What is Resistance Training & what are its benefits

    • 2. What is the difference between Strength & Endurance?

    • 3. What is Hypertrophy?

    • 4. What determines the type of adaptation?

    • 5. How do you measure intensity?

    • 6. What are the protocols for training Strength, Hypertrophy, Endurance?

    • 7. What are DOMS?

    • Powerpoint slides
  • 5

    E- Flexibility & mobility

    • 1. What is Flexibility & Mobility?

    • Powerpoint slides
  • 6

    F- Body Composition

    • What is Body composition?

    • How to measure Body Composition

    • Factors affecting fitness (out of our control)

    • Somatotypes

    • Factors (within our control)

    • Powerpoint slides
  • 7

    G- Client assessments

    • 1. Intro to movement assessments

    • 2. Full body movement assessment

    • 3. Example of Posture Assessment

    • 4. Example of Gait Assessment

  • 8

    H- Session planning

    • 1. Introduction to planning

    • 2. Warm-up ideas

    • 3. Cardiovascular training

    • 4. Resistance training

    • 5. Circuit training

    • 6. Cool down

    • Powerpoint slides
  • 9

    I- Principles of Exercise Physiology

    • Individuality & SAID

    • Progression & Overload

    • Recovery

    • Reversibility
  • 10

    J1- Programming for resistance training

    • 1a. Straight set: Theory

    • 1b. Straight set: Practical

    • 2a. Supersets: Theory

    • 2b. Supersets: Practical

    • 3a. Trisets: Theory

    • 3b. Trisets: Practical

    • 4a. Giant sets: Theory

    • 4b. Giant sets: Practical

    • 5a. Pre & Post Exhaust: Theory

    • 5b. Pre & Post Exhaust: Practical

    • 6a. Pyramid sets: Theory

    • 6b. Pyramid sets: Practical

    • 7a. Drop sets: Theory

    • 7b. Drop sets: Practical

    • 8a. Eccentric Training: Theory

    • 8b. Eccentric Training: Practical

    • 9a. Partial reps: Theory

    • 9b. Partial reps: Practical

    • 10a. Forced reps: Theory

    • 10b. Forced reps: Practical

    • 11. Cluster sets

    • 12a. Circuits: Theory

    • 12b. Circuits: Practical

    • 13. Program writing

    • Powerpoint slides
  • 11

    J1- Programming for posture types

    • Kyphosis

    • Lordosis

    • Swayback

    • Flat back

    • Scoliosis
  • 12

    J2- Programming for the menstrual cycle

    • How do we coach around the menstrual cycle?
  • 13

    J3- Programming for Cardio training

    • Programming for Cardio training

    • Powerpoint slides
  • 14

    J4- Programming is like a puzzle

    • How do you put this all together?
  • 15

    K- Training special populations

    • 1. Introduction

    • 2. Older Populations

    • 3. Younger Populations

    • 4. People of Determination

    • Powerpoint slides
  • 16

    Exercise Library

    • Introduction to NASTY

    • Mobility & Dynamic Stretches

    • Cardiovascular machines : Treadmill

    • Cardiovascular machines: Rower

    • Cardiovascular machines : Crosstrainer

    • Cardiovascular machines: Recumbent bike

    • Machine Weights : Seated Rows

    • Machine Weights : Chest Press

    • Machine Weights : Shoulder Press

    • Machine Weights : Pec Fly

    • Machine Weights : Leg Extension

    • Machine Weights : Hamstring Curl

    • Machine Weights : Leg Press

    • Machine Weights : Cable Bicep Curls

    • Machine Weights : Tricep push downs

    • Machine Weights : Lat Pulldown

    • Free weights : Bench Press

    • Free Weights : Squats

    • Free Weights : Lunges

    • Free Weights : Deadlift

    • Free Weights : Pec Fly

    • Free Weights : Single Arm Row

    • Free weights : Bent Arm Pullover

    • Free Weights : Shoulder Press

    • Free weights : Front Raise

    • Free Weights : Lateral Raises

    • Free Weights : Rear Delt Flys

    • Free weights : Overhead Tricep Extension

    • Free Weights : Bicep Curls

    • Body weight : Pushups

    • Body Weight : Pullups

    • Body Weight : Abdominal Curl Up

    • Body Weight : Back Extension

    • Alternative functional Equipment: Intro

    • Alternative Functional Equipment: Medicine ball Woodchop

    • Alternative Functional Equipment: Medicine ball Russian twist

    • Alternative Functional Equipment: Stability ball wall squat

    • Alternative Functional Equipment: Stability ball roll-out

    • Alternative Functional Equipment: Stability ball walk out

    • Alternative Functional Equipment: Kettlebell swing

    • Alternative Functional Equipment: Farmer Walks with Kettlebells

    • Alternative Functional Equipment: Box Jumps

    • Alternative Functional Equipment: Overhead ball toss

    • Alternative Functional Equipment: Walking Lunges

    • Core Stabilising exercises

    • Mobility

    • Assisted stretching

    • PNF stretching

    • Movements and muscles

  • 17

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