Health & Fitness II

Learn how to carry out effective fitness testing techniques for your clients and customers to create safe and beneficial fitness programs.

Course Code: BRE201
Fee Code: S2
Duration (approx) Duration (approx) 100 hours
Qualification Statement of Attainment
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A MORE ADVANCED FITNESS COURSE THAT HELPS YOU BUILD YOUR KNOWLEDGE & SKILLS

Learn how to:

  • undertake fitness testing

  • manage fitness testing services

  • develop exercise programs

  • lead a fitness program

  • explain how cardiovascular responses vary

  • develop guidelines for weight training

And much more.

Prerequisite: Health and Fitness I or a recognised fitness leaders certificate (or equivalent).

This course was recently revised by an experienced and qualified industry professionals with specialist knowledge.

When individuals who have previously led sedentary or inactive lives assume a more active life, or take part in a regular exercise program, they become aware of their limited tolerance for physical work and the discomfort which it provokes. However, in a matter of only a week or two of regular exercise they experience an improvement in their physical capacity and commonly experience an improved sense of wellbeing. Harder physical work can be tolerated for longer without fatigue and daily physical tasks are accomplished more easily.  Likewise, the range of physical activities in which they can safely and comfortably participate is expanded. Many recognise these changes as contributing significantly to the quality of their lives. As well as these benefits which can be explained by physiological changes and the satisfaction which often follows immediately after exercise, there may be long- term psychological benefits.

The psychological benefits which have been observed in controlled studies include increases in extroversion, self-confidence, self-awareness and improvements in recall in the elderly. Provided exercise levels are increased gradually, harmful effects are extremely unlikely.

Lesson Structure

There are 8 lessons in this course:

  1. Fitness and Wellbeing
    • Defining terminology
    • What is wellneing
    • Emotional or mental health
    • Structural health
    • Chemical health
    • Natural body cycles
    • Why exercise
    • Enhancing normal health with exercise
    • Food combining
    • Exercise at different stages of life
    • Stabilizing metabolism during middle age
    • Exercise for disease prevention
    • Old age
    • Understanding and managing stress
  2. Fitness Physiology and Anatomy
    • Anaerobic energy supply
    • Lactic acid energy
    • Aerobic energy supply
    • Energy needed for different types of activity
    • Muscles: how muscles move, types of muscle
    • What muscle causes what movement
    • Problems during exercise: fatigue,
  3. Management of Fitness Testing Services
    • Reasons for fitness testing
    • Safety
    • First aid
    • Legal liability
    • Negligence
    • Providing protection
  4. Designing Fitness Tests
    • What should be tested
    • Sequence of testing
    • Body weight, Water, Fat testing
    • Cario respiratory endurance
    • Muscle strength and endurance
    • Criteria for designing fitness tests
    • Procedure for constructing a new fitness test series
  5. Resistance Training
    • Principles of resistance training
    • Principles of exercise
    • Overload principle
    • Specificity
    • Types of resistance training
  6. Developing an Exercise Programme
    • Features of an exercise program
    • Typical design process
    • Types of exercise
    • Developing physique
    • Cardiorespiratory endurance
    • Structure of an aerobic training session
  7. Managing an Exercise Programme
    • Training response
    • Exercises for specific problems: back, shoulders, trunk, arms,legs
    • Weight control
    • Energy expenditure
  8. Leading a Fitness Programme
    • Leadership concepts
    • Leadership responsibilities
    • Shared leadership
    • Leadership communication

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.

Aims

  • Explain the relationship between fitness and wellbeing.
  • Determine a persons level of health and fitness according to physiological data.
  • Manage fitness testing services to a standard practiced in gymnasiums and health clubs.
  • Design Fitness Tests to a standard practiced in gymnasiums and health clubs.
  • Explain the management of resistance training, including equipment and exercise programs.
    • Develop an exercise program.
  • Manage exercise programs, including monitoring and recommendations.
  • Effectively lead a fitness program, to any number of people, including large groups or on an individual basis.

What You Will Do

  • Explain symptoms of common problems that may occur during exercise,including: dizziness, hyperventilation, nausea or asthma and describe procedures to follow in response to problems occurring during exercise
  • List physiological characteristics which can be used to indicate a persons health and fitness level.
  • Compare anaerobic with aerobic energy systems.
  • Explain how cardiovascular responses may vary, according to varying intensities of specific type of exercise.
  • Explain the physiology of muscular fatigue related to varying levels of exercise.
    • Explain factors related to hypertrophy/atrophy of muscle tissue, in a specific situation.
  • Differentiate between a fitness assessment undertaken by a fitness leader and a comprehensive assessment of health carried out by a health practitioner.
  • Explain the purpose, including limitations, of fitness testing in a summary.
  • Explain procedures to manage legal liability when conducting fitness tests in your locality.
  • Analyse the results of fitness tests conducted.
  • Explain the proper use of five different resistance training machines; in accordance with manufacturers instructions and identify hazards associated with use of different items of resistance training equipment.
  • Develop guidelines for the care of weight training equipment.
  • Compare the use of a specified weight machine by three different people in an analytical report.
  • Prepare using illustrations, and step by step instructions, a modified exercise program.
    • Explain the exercise program you developed.
  • Explain different motivational techniques and counselling techniques which are appropriate to use during, fitness instruction.
  • Explain an appropriate style of leadership to use during fitness instruction in a specified situation which you are familiar with.
  • Explain the use of teaching principles to explaining a specific exercise technique.
  • Explain differences in approach to leading different numbers of people in a fitness session and demonstrate leading a fitness session with a group of four or more participants

Are You Fittest When you are Young?

Some people are; some are not!

Fitness can be calculated and determined at any point in a person’s life. Generally we assume younger people are fitter than older people, however, it should be documented this is not always true. Once a fitness test has been carried out, people are often motivated to improve their fitness level.

In order to understand how someone can improve their overall fitness, it is important to know the body’s physiological mechanisms which take place during exercise – that is the biology of the human body during exercise under different conditions. Conditions being, when oxygen is plentiful and muscle cells can produce the energy they need in an aerobic environment, or alternatively, when there is not enough oxygen being supplied from the blood to functioning muscles and therefore the cells are forced to produce energy in anaerobic conditions – a less efficient way to produce energy, with a considerably lower energy yield.

Like any machine, your body needs energy to power it. Energy is essential for the biological processes of living, and this course will examine energy processes within the body. Energy is derived from food sources – carbohydrates, fats and proteins. These are broken down by reactions to create energy. There is not just one way for your body to produce energy. Here, we will look at the two energy supplies, anaerobic and aerobic. In it’s simplest description, anaerobic means without oxygen, and aerobic means with oxygen. There are two types of anaerobic energy systems, the ATP-PC system, and the lactic acid, or anaerobic glycolysis system.

ACS is a Member of the Complementary Medicine Association.

Member of Study Gold Coast Education Network.

ACS Global Partner - Affiliated with colleges in seven countries around the world.


How can I start this course?

You can enrol at anytime and start the course when you are ready. Enrolments are accepted all year - students can commence study at any time. All study is self paced and ACS does not set assignment deadlines.

Please note that if a student is being assisted by someone else (e.g. an employer or government subsidy), the body offering the assistance may set deadlines. Students in such situations are advised to check with their sponsor prior to enrolling. The nominal duration of a course is approximately how long a course takes to complete. A course with a nominal duration of 100 hours is expected to take roughly 100 hours of study time to complete. However, this will vary from student to student. Short courses (eg. 100 hrs duration) should be completed within 12 months of enrolment. Certificates, Advanced Certificates and Awards (eg. over 500 hours duration) would normally be completed within 3 -5 years of enrolment. Additional fees may apply if a student requires an extended period to complete.
If a student cannot submit their assignments for 6 months to ACS, they should advise the school to avoid cancellation of their student
registration. Recommencement fees may apply.

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What do I need to know before I enrol?

There are no entry requirements that you need to meet to enrol in our courses, our courses are for everyone.
If you are under 18, we need written permission from your parent/ guardian for your enrolment to continue, we can arrange that after you have enrolled.

You don’t need to purchase any additional resources to complete our courses.

We aim to teach you the essentials without you having to purchase any specific computer program.
We recommend that you have access to a word processing program, such as Microsoft Word or Google Docs, so that you can easily complete and submit your assignments.

You sure can. We are here to help you learn whatever your abilities.

Yes, if you are enrolling in a Certificate or Advanced Certificate, you might be eligible for credits if you have evidence of your previous studies or relevant experience. More information is here.

We recommend that you are able to browse websites, send emails and conduct online research. You will need to be able to type and submit your assignments.
If you have limited computer skills, we can make special arrangements for you.

This is possible, it depends on the institution. We recommend that if you would like to use our courses that you contact the institution first. Our Course Handbook is a good resource for this.

Our courses are written in English and we only have English speaking academic staff. If you can read and complete your assignments in English, our courses are ideal for you.

Our courses are designed to build knowledge, hands on skills and industry connections to help prepare you to work in the area, running your own business, professional development or as a base for further study.

This course has been designed to cover the fundamentals of the topic. It will take around 100 hours to complete, which includes your course reading, assignment work, research, practical tasks, watching videos and anything else that is contained in the course. Our short courses are a great way to do some professional development or to learn a new skill.

It’s up to you. The study hours listed in the course are a rough guide, however if you were to study a short course (100 hours) at 10 hours per week, you could finish the course in 10 weeks (just an example). Our courses are self-paced, so you can work through the courses in your own time. We recommend that you wait for your tutor to mark and return your assignment before your start your next one, so you get the benefits of their feedback.

The course consists of course notes, videos, set tasks for your practical work, online quizzes, an assignment for each lesson (that you receive feedback from your tutor from) and ends in an exam (which is optional, if would like to receive the formal award at the end), using our custom built Learning Management System - Login.Training.

Our courses are designed for adults to gain professional development and skills to further their careers and start businesses.

Our custom online learning portal allows you to conduct your learning online. There may be practical tasks that you can do offline. You have the option of downloading your course notes or print them to read later.

There is also the option to pay an additional fee for printed course notes and or USB (availability limited to location and deliverability).

Yes, if you don’t have access to the internet, you can receive the course as paper notes or on a USB stick for an additional fee. We can also make alternative arrangements for you to send your assignments to us.

We offer printed notes for an additional fee. Also, you can request your course notes on a USB stick for an additional fee.

Yes, your tutor is here to help you. Simply post any questions you have in your login.training portal or contact the office and we can pass on a message to your tutor.

We are more learning focussed, rather than assessment focussed. You have online quizzes to test your learning, written assignments and can complete an exam at the end of the course (if you want to receive your certificate). You will not receive a pass/ fail on your course work. If you need to add more details on your assignment, we will ask you to resubmit and direct you where you need to focus. If you need help, you can ask your tutor for advice in the student room.

Each module (short course) is completed with one exam.

Exams are optional, however you must sit an exam if you would like to receive a formal award. You will need to find someone who can supervise that you are sitting the exams under exams conditions. There is an additional cost of $55 (AUS) $50 (O/S) for each exam.
More information is here

There are practical components built into the course that have been designed to be achieved by anyone, anywhere. If you are unable to complete a task for any reason, you can ask your tutor for an alternative.

When you complete the course work and the exam and you will be able receive your course certificate- a Statement of Attainment. Otherwise, you can receive a Letter of Completion.

You can bundle the short courses to create your own customised learning bundle, Certificates or Advanced Certificates. More information is on this page.

Yes, our courses are built to be applicable for people living anywhere in any situation. We provide the fundamentals, and each student can apply their own unique flair for their own interests, region and circumstances with the one-on-one guidance of a tutor. There is also a bit of student directed research involved.

Employers value candidates with industry skills, knowledge, practical skills and formal learning. Our courses arm you with all of these things to help prepare you for a job or start your own business. The longer you study the more you will learn.

ACS has an arrangement with OAMPS (formerly AMP) who can arrange Professional Indemnity from Australian and New Zealand graduates across all disciplines. Ph: 1800 222 012 or email acs@oamps.com.au.


Who are ACS Distance Education?

ACS Distance Education have been educating people for over 40 years.

We are established and safe- we have been in education for over 40 years.
We are focused on developing innovative courses that are relevant to you now and what you will need to know in the future.
We are focused on helping you learn and make the most of your experience.
You can enrol at any time, you can work on your course when it suits you and at your own pace.
We are connected to many industry bodies and our staff participate in continuous improvement and learning activities to ensure that we are ahead of what learning is needed for the future.

Our courses are not accredited by the Australian Government. However many of our courses are recognised and held in high regard by many industry bodies.

Our courses are written by our staff, who all have many years experience and have qualifications in their speciality area. We have lots of academic staff who write and update our courses regularly.


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Yes, you can do a request for a bulk enrolment and request an invoice on our Invoice Request Form

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We can arrange bulk discounts for your course enrolment, please get in touch with us to discuss your needs.

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Course Contributors

The following academics were involved in the development and/or updating of this course.

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

Karen Lee

Nutritional Scientist, Dietician, Teacher and Author.
BSc. Hons. (Biological Sciences), Postgraduate Diploma Nutrition and Dietetics.
Registered dietitian in the UK, with over 15 years working in the NHS. Karen has undertaken a number of research projec

Jade Sciascia

Biologist, Business Coordinator, Government Environmental Dept, Secondary School teacher (Biology); Recruitment Consultant, Senior Supervisor in Youth Welfare, Horse Riding Instructor (part-completed) and Boarding Kennel Manager.
Jade has a B.Sc.Biol, Di





Tutors

Meet some of the tutors that guide the students through this course.

Tracey Jones

B.Sc. (Hons) (Psychology), M.Soc.Sc (social work), Dip. SW (social work), PGCE (Education), PGD (Learning Disability Studies).

Tracey has over 20 years experience within the psychology and social work field, particularly working with people with learning disabilities. She is also qualified as a teacher and now teaches psychology and social work related subjects.

She is a book reviewer for the British Journal of Social Work. Tracey has also written a text book on Psychology and has had several short stories published.

Rosemary Davies

B Ed, BSc Hort, Dip Advertising & Marketing

Originally from Melbourne, Rosemary trained in Horticultural Applied Science at Burnley, a campus of Melbourne University. Initially she worked with Agriculture Victoria as an extension officer, taught horticulture students, worked on radio with ABC radio (clocking up over 24 years as a presenter of garden talkback programs, initially the only woman presenter on gardening in Victoria) and she simultaneously developed a career as a writer.

She then studied Education and Training, teaching TAFE apprentices and developing curriculum for TAFE, before taking up an offer as a full time columnist with the Herald and Weekly Times and its magazine department after a number of years as columnist with the Age. She has worked for a number of companies in writing and publications, PR community education and management and has led several tours to Europe.

Lyn Quirk

M.Prof.Ed.; Adv.Dip.Compl.Med (Naturopathy); Adv.Dip.Sports Therapy

Lyn has 35 years of experience in the Fitness, Health and Leisure Industries. She has a string of qualifications that are far too long to list here; being qualified and registered to teach, coach or instruct a wide range of different sports and other skills.

Lyn established and managed Health clubs at three major five star resorts on Australia's Gold Coast, including The Marriott. She was a department head for a large government vocational college (TAFE), and has conducted her own aquafitness business for many years. Lyn has among her other commitments worked as a tutor for ACS for almost 10 years, and over that time, participated in the development or upgrading of most courses in her fields of expertise.

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