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Personal Fitness

Course CodeVRE103
Fee CodeS1
Duration (approx)100 hours
QualificationStatement of Attainment

Get Fit

A course for anyone focused on improving their personal fitness.

  • Better than a personal trainer
  • Only you can ever really know and appreciate your fitness needs
  • Learn to test and assess your body, and make better informed decisions
 

Lesson Structure

There are 8 lessons in this course:

  1. Reasons for Fitness
    • basic components of physical fitness
    • reasons for fitness
    • fitness testing
    • evaluating endurance.
  2. Understanding your body
    • body structure
    • cardio respiratory system
    • aerobic/anaerobic energy.
  3. Testing your fitness Part A
    • types of fitness tests
    • differences due to age and gender
    • evaluating different types of fitness tests.
  4. Exercises for specific purposes
    • types of exercise
    • developing physique
    • basic conditioning exercises
    • exercises for specific problems.
  5. Nutrition and Weight control
    • nutrition basics
    • weight control
    • planning a diet.
  6. Endurance and Suppleness
    • assessing how supple your body is,
    • exercises that increase suppleness.
  7. Home Medicine and First Aid
    • basic first aid
    • acupressure
    • alternative vs mainstream medicine.
  8. Designing an Exercise Program
    • designing a program
    • assessing fitness
    • designing an appropriate program.

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.

What You Will Do

  • Perform different types of fitness tests
  • Perform a variety of different exercises
  • Interview an inactive person to assess their fitness goals
  • Determine which muscles are used in certain exercises
  • Plan a diet and a weight loss diet
  • Suggest exercises to improve suppleness
  • Contact medical training facilities to find out about courses offered
  • Suggest first aid procedures for a number of given situations
  • Design more than one fitness program

Participate in Regular Exercise

Lack of exercise is a risk factor for heart disease, increased blood pressure, osteoporosis, obesity, gallstone disease, type 2 diabetes, depression and anxiety and certain cancers including cancer of the breast and colon. Consider the mental benefits of exercise; the feeling reward, the physical hormonal boost, social aspect, the pleasurable side of participating in a sport of choice, the time exercise enables you to dedicate to something you enjoy, gives time to clear your mind;Physical activity also helps reduce weight and reduce body fat.

 

Benefits of exercise

  • Helps us to feel healthier
  • Helps make our heart and lungs stronger and more efficient at supplying oxygen to muscles and other organs of the body. 
  • Improves blood cholesterol and blood glucose levels
  • Helps prevent bone loss associated with osteoporosis
  • Improves symptoms of illnesses such as asthma and diabetes
  • Makes our muscles stronger, improving strength, endurance and flexibility
  • Improves immunity to certain illnesses
  • Improves self image and reduces anxiety and depression

 

Exercise falls into 3 main categories:

  • Aerobic
  • Strength and Conditioning
  • Flexibility

 

Aerobic Exercise

Aerobic exercise is any exercise which uses oxygen to fuel the muscles. In aerobic exercise our heart beats faster to transport oxygen around the body and our breathing rate is increased to supply more oxygen. These effects help to keep the cardiac muscle of your heart strong – like any muscle, we need to exercise it to make it strong. Exercise helps to enlarge the chambers of the heart and thicken and strengthen the muscular walls of the heart which helps the heart to beat more strongly and deliver blood more efficiently through the circulation system. It also helps to reduce the rate at which the heart beats enabling it to do the same amount of work but with less effort.  Aerobic activity also helps to strengthen the diaphragm and intercostal muscles which enables a more active person to expand their chest cavity more than an inactive person, enabling them to take in more oxygen when they breathe.

Strength and Conditioning Exercise

Strength and Conditioning exercise is all about increasing the amount of force the body is capable of exerting against resistance for a short period of time. This resistance can come from objects such as free weights or using your own body weight during certain exercises. Conditioning aims to shape up and tonne muscles generally through the use of low weights and high repetitions. Strength and conditioning exercises help to improve the strength and functioning of muscle, bones, tendons and ligaments making them less prone to injury, improves bone density, cardiac strength and function. Activities which build muscle strength also assist weight control as muscle tissue burns more energy than fat even when at rest.

Flexibility

Flexibility is the ability to stretch muscles as well as the tendons and ligaments which connect muscles to bone. Increased flexibility helps to decrease the risk of injury when exercising.

 

Exercise recommendations for optimal health

Fitness experts generally recommended to take moderate physical activity such as brisk walking for at least 30 minutes 5 days of the week. Thirty minutes of exercise can also be split into smaller blocks e.g. 3 x 10mins/day. Moderate activity is where you are working hard enough to raise your heart rate and begin to sweat but are still able to talk/ sing a favourite song.

 

Why Study this Course?

Our Personal Fitness course is ideal for someone who wants to commit to exercise but, for whatever reason, has difficulty attending a gym or exercise classes. Studying this course will provide you with the knowledge and understanding to develop your own fitness program that you can use to suit your circumstances. This is also a great course if you are interested in starting your own small business to train other people in reaching their personal fitness goals.


Meet some of our academics

Jade SciasciaBiologist, 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, Dip.Professional Education, Cert IV TESOL, Cert Food Hygiene.
Lyn QuirkM.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 for TAFE, she brings a wealth of skills and experience to her role as a tutor for ACS.
Karen LeeNutritional 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 projects and has lectured to undergraduate university students. Has co authored two books on nutrition and several other books in health sciences.


Check out our eBooks

Aqua FitnessLearn to do low impact exercise in water. It is great for rehabilitation after injury, weight loss, and general fitness. This e-book is full of well illustrated exercises to try and has been written for both exercise professionals and amateurs. It is the revised edition of a book by John Mason, originally published by Kangaroo Press (Simon & Schuster). Lots of illustrations. 121 pages
Aerobic FitnessAerobic fitness contributes more to your quality of life than perhaps any other aspect of fitness! This updated version of Aerobic Fitness is full of information about the body and its functions. It also contains detailed illustrations of which exercises to use for individual muscle groups. 93 pages. 64 illustrations.
Human NutritionBoth a text for students, or an informative read for anyone who wants to eat better. While covering the basics, the book approaches nutrition a little differently here to some other books, with sections covering ”Modifying diet according to Genetic Disposition or Lifestyle”, “How to find Reliable Information on Nutrition” and “Understanding how Diet relates to Different Parts of the Body” (including Urinary, Digestive, Respiratory and Circulatory System, the Brain, etc). This ebook was written to complement the ACS Nutrition I course, and provides a solid foundation for anyone wanting to grasp a fundamental understanding of Human Nutrition. 41 pages
Human BiologyFor any new student of human biology, being confronted with thousands of unfamiliar words can be overwhelming. It can also be difficult to identify which words you need to learn first. This book presents words that have been carefully selected as the most important for new biology students to learn and understand. It also provides more information about each word than is often found in traditional dictionaries, giving students a more in-depth understanding of the word's meaning. The book is intended as an aid to all new students of human biology.