Resistance & Gym Supervision

Distance learning course in resistance training. Learn about using weights, different exercises and training methods, planning a training program and more.

Course Code: BRE206
Fee Code: S1
Duration (approx) Duration (approx) 100 hours
Qualification Statement of Attainment
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Learn about strength training and developing a training program - for yourself, or instructing others.

  • Expand your knowledge as a personal trainer or sports coach.
  • Understand how different parts of the body move and exercise applications appropriate for these.
  • Learn about risk management and health and safety.
  • Understand the importance of warming up and cooling down.
  • Learn about principles of training and planning an exercise program.

 

Resistance exercise is important for building and maintaining muscle strength. Resistance training is when the body resists a force that is placed on it. This can involve using weight machines, free weights, resistance bands, body weight and other exercises.

Appropriate muscle strength training is important when people are increasingly physically inactive, especially at work. 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.

Who might do this course?

  • Fitness leaders, trainers and coaches
  • Athletes, aspiring weight lifters
  • People with back or muscle problems who need to understand and build their strength

Lesson Structure

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
    • Terminology
    • 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
    • Stretching
    • Warm Up
    • Recovery and Cool Down
    • Risk Management
    • Posture
    • Gym Maintenance
    • Health and Safety
    • Gym Standards
  3. . Understanding Movements
    • Flexibility
    • Exercises
    • 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
    • Introduction
    • Body Shapes
    • Exercises for Different Sports; basket ball, football, track and field, etc
    • Problems During Exercise
    • Training Response
    • Tolerance capacity
    • Fatigue
    • Recovery
    • 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

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

  • 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.

Resistance Training can Achieve a Great Deal when it is Better Understood 

Resistance training is used for different reasons. The common uses of resistance training are to increase strength, to increase power, to increase muscle mass and definitions as well as to develop aerobic conditioning.

It isn't only about building a muscular physique

Strength and balance in muscles is important for holding your body together; keeping bones and tissues in the right places and functioning properly. When some muscles are really weak and others are too strong; bones can more readily go out of alignment, back and neck problems can develop, and a whole range of medical issues can arise.

Often visits to a chiropractor or physiotherapist become necessary because of imbalances in muscles caused by lack of appropriate or balanced exercise.

Muscle Contraction

There are a variety of different ways that muscles may contract, and different types of contraction relate to different types of exercise. It can be valuable to understand these differences, when planning an exercise regime for resistance exercise.

Isotonic

Sometimes called dynamic exercises, these involve moving a constant weight (resistance) over the full motion of movement. It is the most common form of exercise and uses concentric and eccentric contractions. The key is to concentrate on the specific muscles doing the exercise. Correct form is essential. The cheating methods of 'throwing and swinging the weight' will do little for muscle development and more for injury.

Details on how isotonic exercises work are covered in books such as The Encyclopaedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins (1985) (London, Pelham Books).

Concentric

Where a muscle shortens as it contracts e.g. bicep curls (biceps muscle). The upwards phase is known as concentric.

Eccentric

Where a muscle lengthens as it exercised e.g. biceps are eccentrically exercised as the weight is lowered in a biceps curl.

Isokinetic

Isokinetic training involves contraction at maximum tension throughout the full range of movement. In practice this is achieved with a machine called an ergometer which equals force (from the athlete) with a reactive force (from the machine). This is similar to Circuit equipment.

Isometric

Sometimes called static exercises, these involve little movement (but usually no movement) of the limbs however muscles are contracted. It is a lot like trying to push over a building. The disadvantage is that strength is not developed over a full range of movement; however certain sports require this type of strength such as gymnastics, wrestling and martial arts. 

Some time ago isometric exercises were considered harmful to the health of many individuals (due to the belief that it causes higher strain on people with weak hearts). Today this form of exercise is seen as a useful adjunct to other traditional isotonic.

Learn more about the different types of resistance training

  • Understand movement, the right equipment to choose and how to exercise.
  • Develop training methods.
  • A course to benefit you or to help you in your learning to help others.

The basic principles of resistance training include:

  • Type of lift - you need to tailor your workout to address specific body areas. For example, if you want bigger and stronger arms, you need to use exercises that target those particular muscles.
  • Intensity - the faster the lift, the greater the intensity.
  • Volume - the greater the number of lifts, the more profound the increase in muscle size and strength. You can increase the volume by either training frequently (say, four times per week instead of two) or else training for longer per session (such as one hour instead of 30 minutes).
  • Variety - switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt with increased size and strength.
  • Progressive overload - gradually increasing your weights forces your muscles to grow stronger and larger.
  • Rest - you need to rest between sets. If your goal is muscle size or endurance, rest for two minutes or so. If you want muscle strength, allow up to four minutes between sets.
  • Recovery - muscle needs time to repair and grow after a workout. A good rule of thumb is to rest the muscle group for at least 24 hours to allow sufficient recovery time before working the same muscle groups again.
ACS is an Organisational Member of the Association for Coaching (UK).

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?

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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).

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

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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

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

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Course Contributors

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

Denise Hodges

Promotions Manager for ABC retail, Fitness Programmer/Instructor, Small Business Owner, Marketing Coordinator (Laserpoint). Over 20 years varied experienced in business and marketing. More recently Denise studied naturopathy to share her passion for healt

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





Tutors

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

Jade Sciascia

Former Business Coordinator, Scottish Environmental Protection Agency, Secondary School teacher (Biology); Administrator (Recruitment), Senior Supervisor (Youth Welfare). International Business Manager for IARC. Academic officer and writer with ACS for over 10 years, both in Australia and in the UK.

Melissa Leistra

Melissa has a Masters Degree in Human Nutrition from Deakin University and Bachelor's degree specialising in personal development, health and physical education. She has enjoyed teaching Hospitality in the areas of commercial cookery and food and beverage. Her experience includes 16 years teaching health and nutrition and working in the hospitality industry. Melissa enjoys living a self-sustainable lifestyle on a farm and raising all types of animals. She is an experienced vegetarian/vegan cook and loves to create wholesome food using her slow combustion wood stove.

Lyn Quirk

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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