Advanced Aerobics

Study the science and biology of aerobic fitness. Understand the heart and lungs and the exercise needed to maintain health in these organs. Learn to plan and manage aerobic exercise classes or programs.

Course CodeBRE208
Fee CodeS1
Duration (approx)100 hours
QualificationStatement of Attainment

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Professional Development for fitness industry professionals.

Gain a competitive advantage over other personal trainers and fitness instructors.

Continuing professional registration points are important, but so is developing your skills and knowledge as a fitness professional. Gain the edge over other fitness industry professionals and give your clients more.

This course will give you more advanced skills and knowledge in the industry to help you race in front of the pack.

Lesson Structure

There are 6 lessons in this course:

  1. Organising a Class
    • Understanding differences in anaerobic and aerobic energy supply
    • The importance of proper breathing
    • Different training responses
    • Movements in aerobics
    • Methods of teaching
    • Music and sound systems
  2. Safety and Efficiency
    • What is safety?
    • Incorrect exercises
    • Safety in other aerobic activities
    • First aid considerations
    • Oxygen equipment
    • Identifying hazards
    • Legal liability
    • Negligence
    • How to provide protection for yourself
    • Pre-screening of clients and medical clearance
    • Insurance
  3. Managing the Workload
    • Fitness and heart rates
    • Fitness tests and assessment
    • What do we test?
    • What can we measure?
    • Body weight and percentage fat
    • Hydrostatic - underwater weighing
    • Lung capacity
    • Cardiovascular scoring
    • Field evaluation of cardiorespiratory endurance
    • 12-Minute fitness test
    • Designing fitness tests
    • Test conditions and test combinations
  4. Teaching
    • Managing exercise programs
    • Devising sets of relevant exercises
    • Types of classes
    • Classes for different types of people
    • Motivational factors
    • Dealing with complaints
  5. Class Design
    • Fitness/Aerobics Class Design
    • Recommended Practices
    • Writing an exercise program
    • A typical aerobics class - Introduction, warm up, main exercises and recovery.
    • Muscle conditioning during the class
    • Concluding the exercise program
    • Exercises for specific problems
  6. Leadership and Participation
    • Leadership concepts
    • Leadership responsibilities
    • Leadership communication
    • Common communication barriers
    • Understanding body language
    • Desirable leadership characteristics

Each lesson culminates in an assignment which is submitted to the school, marked by the school's tutors and returned to you with any relevant suggestions, comments, and if necessary, extra reading.


  • Plan and organise effective cohesive exercises to use with music and for progressive classes
  • Devise sets of relevant exercises into class programs
  • Relate sequences of exercises to music tracks
  • Purchase music and map out various songs using correct music mapping
  • Learn the Add On, Link and Linear Progression methods of teaching aerobics
  • Gain a knowledge of music licensing
  • Recognise and observe all guidelines for safety and efficiency of movement
  • Design exercise to music classes, using safe exercise practices and movement
  • Understand equipment considerations, maintenance and usage
  • Understand the importance of ventilation, temperature, floor surface, hygiene, correct clothing and footwear
  • Determine different class intensity and duration
  • Measure the workload during a class, and use training components to design classes that are well graded
  • Compose correct techniques in exercising and teach by example and verbal instruction
  • Understand recommended practises - layering, visual preview, choreography and phrasing
  • Identify the different components of a class
  • Explain how to cater for different levels of fitness and special populations
  • Lead an exercise to music class, using appropriate teaching principles
  • Participate in a variety of exercise to music classes, moving in a controlled and efficient manner
  • Identify common injuries, treatment and prevention, for participants in aerobics classes.

Advantages of aerobic workouts include: 

Increased activity of the heart muscle leads to the strengthening of heart which in turn leads to improved circulation and even increased immunity!
Utilising kilojoules, reduce body fat (improve BMI score) and improve the overall shape of the body by toning the muscles!
Increase core body strength and reduce the likelihood of back pain and other common ailments (injuries) linked with weak muscles!
Get a natural high by releasing endorphins into the bloodstream!  

How Should You Breathe During Exercise?

During aerobic exercise, we need to optimise our oxygen supply and to do this, two things are important:

The way you breathe
The quality of the air which you breathe in
By optimising the oxygen supply, the following can be achieved:

Lung elasticity increases
Blood volume increases
Heart performance improves
Circulation of blood becomes better
Cell metabolism improves, hence muscle performance is better and waste products are removed more efficiently from the cells.
The likelihood of hyperventilation during exercise is lower.
Practical Application of Breathing

Breathing techniques may be incorporated into the warm-up phase, prior to aerobic exercise. Raising oxygen levels in the body in preparation for exercise to follow will aid muscle activity and endurance. Breathing exercises after a fitness routine can also aid in refreshing the body and easing the heart beat down to a normal rate.

The Way You Breathe

Consider how you breathe and its impact on your health. Is it deep or shallow? Deep breathing is considered better for overall health. Is your breathing slow or fast? Slow breathing is important when relaxed. Do you breathe through the nose or mouth? Breathing through the nose utilises the natural filtration system humans have in the nasal passage.

The Quality of the Air You Breathe

Consider the purity of the air you breathe and how this may affect health:

Air Conditioning - These units can spread air-borne viruses
Pollen, dust, allergens - Allergies to these and other items may impede breathing in many people
Value of exercise around vegetation, where oxygen levels are higher. Fresh air is important to all, especially those in activities where oxygen is crucial
High altitude training - how much oxygen is in the air. Although used as a pre-season training method, the oxygen level is lower as altitude increases


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Lyn Quirk

M.Prof.Ed.; Adv.Dip.Compl.Med (Naturopathy); Adv.Dip.Sports Therapy Over 30 years as Health Club Manager, Fitness Professional, Teacher, Coach and Business manager in health, fitness and leisure industries. As business owner and former department head fo
Sarah Jury

Over 15 years working in small business, I.T., education and science. Sarah has a PGCE(Post Compulsory Education), BSc(Hons) (Genetics), DipComp(Open), CertWebApps(Open). She has designed and created several Web sites for different organisations.
Kieran McCartney

MA Dist.Ed, MSc Sport Sciences, BA, Dip Mgt
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