Physical Fitness

Course CodeSGE1
Fee CodeSG
Duration (approx)20 hours
QualificationCertificate of Completion

Learn to Exercise Properly

Physical fitness requires exercise to maintain good condition not only in the muscles, but also the internal organs and bones. Heart and lung fitness in particular is important. Too little exercise is not good for the body, but too much or inappropriate exercise can also be problematic.

This course helps you understand and manage exercise better - your own, or others.

Lesson Structure

There are 7 lessons in this course:

  1. Human Biology & Aerobic Fitness
    • Sources of atp
    • Energy definitions
    • Energy production pathways from different foods
    • What happens during exercise
    • Resistance training
    • Types of resistance training
    • Muscle contraction
    • Terminolgy
    • Resistance training program components
    • Misconceptions about training
    • The major muscle groups in training
    • Training response
    • More on fatigue
    • Recovery from exercise
    • Other factors affecting performance
    • Human anatomy
    • The muscular system
    • The respiratory system
    • The circulatory system
    • The physiology of the circulatory system
  2. Exercise Equipment & Facilities
    • Where to exercise
    • Outdoor areas
    • Clothing and footwear
    • Music
    • Characteristics of equipment
    • Examples of equipment used in aerobic activities
    • Other types of equipment specific to aerobics classes
    • Aerobic home equipment
    • Maintaining equipment
    • Outdoors/park equipment used for aerobic exercises
  3. Exercises
    • How often, how hard
    • Exercise movement components
    • Running/jogging/walking
    • Cycling
    • Swimming
    • Rowing
    • Stepping & climbing
    • Skipping
    • Ball sports
    • Surfing
    • Horse riding
    • Skating
    • Skiing
    • Jumping
    • Tai chi (tai qi)
    • Wilderness areas
    • Safety
    • Gym/class exercises
    • Stretching
    • Muscle conditioning
  4. Exercise for Special People & Situations
    • Pregnancy
    • Older adults
    • Children
    • People with disabilities
    • Overweight people
    • Other health problems
  5. Exercise Safety
    • Aerobic classes
    • Safety related issues
    • Safety in other aerobic activities
    • First aid considerations
    • Identifying hazards
    • Pre-screening of clients
    • Legal liabilities for fitness instructors
    • Lesson 6 fitness testing/assessment
    • What do we test?
    • What can we measure?
    • Designing fitness tests
  6. Programming, Motivation & Leadership
    • Fitness/aerobics class design
    • Programming an exercise session
    • Designing exercise programs
    • A typical aerobics class
    • Writing an exercise program
    • Classes for different types of people
    • Configurations or patterns for movement
    • Motivation
    • Dealing with complaints
  7. Back Pain and Injury Management
    • Anatomy and physiology
    • Basic back health
    • First aid treatment of injuries
    • Types of injury
    • Assessment and screening
    • Professional treatments
    • Patient rehabilitation


This course is jam packed with information, as well as suggested learning experiences beyond simply reading the notes and studying the many illustrations.  It helps you to understand human fitness and wellbeing, for your own benefit, or for the benefit of others you might work with. The course can be completed in around 20 hours; but if you want to learn in greater depth, and have the time to devote to learning, it can be given a lot more time, for a lot more learning.

The course helps you understand physical fitness in the broadest sense. All aspects of fitness are considered -aerobic, muscle, skeletal. psychological. A very large range of techniques for improving and maintaining fitness are covered – from gentle to high intensity techniques. Safety, biology and health/injury issues are also covered.
This is an exceptional course, which is equally useful for the everyday person wanting to better understand and improve their own wellbeing; through to people working in the health or fitness professions who will find serious benefit doing this course for professional development.


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