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Advanced Aerobics

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

This is the Essential Course for Working and Training in Aerobic Fitness and Health 

You can study at home, online, around work, commitments ... it's completely flexible to enable you to achieve! The Health and Fitness Industry Needs Qualified Professionals Now

  • Learn about the biology of the body and how exercises increase and maintain aerobic fitness
  • Learn to help others as a fitness leader or personal trainer (or help yourself)

Develop an understanding of how to keep your respiratory (breathing) and circulatory (heart and lungs) systems healthy.  This affects every human being on earth!

Aerobic fitness underpins all other types of fitness. This course is a valuable and in-depth training program for fitness professionals of all types. It goes well beyond most foundation fitness leader certificate courses.

Lesson Structure

There are 6 lessons in this course:

  1. Organising a Class
    • Anaerobic Energy Supply
    • Phosphate Energy
    • Lactic Acid Energy
    • Energy Requirements for Different Activities
    • Short Bursts of Intense Activity
    • Breathing
    • Practical Application of Breathing
    • Training Response: Tolerance Capacity, Fatigue, Recovery, Deterioration
    • Basis for Exercise Programming
    • Movements in Aerobics
    • Methods of Teaching Aerobics: Add on, Link, Linear Progression
    • Music: Beat, New Music, Correct Count, Safety and Challenges, Variety, Obtaining Music
    • Sound System
    • Warm Up
  2. Safety and Efficiency
    • Safety Overview
    • Aerobic Class Safety
    • Incorrect Exercises
    • Safety in Other aerobic Activities
    • First Aid Considerations
    • First Aid Materials and Equipment
    • Oxygen Equipment
    • Identifying Hazards
    • Legal Liability
    • Negligence
    • Failure to Take Reasonable Care
    • Providing Protection
    • You as a Fitness Leader
    • Basic Safety Audit
    • Pre Screening Clients
    • Medical Clearance
    • When Liability becomes a Problem
    • Contributory Negligence
    • Insurance
  3. Managing the Workload
    • Heart Rate
    • Beats per Minute
    • Fitness and Heart Rate
    • Fitness Tests and assessments
    • What to Test
    • Measuring Weight
    • Blood Pressure
    • Weight and percentage fat
    • Height Weight Ratio
    • What affects measurements, significance, variables, methods of measuring different factors
    • Body Mass Index
    • Hydrostatic Underwater Weight
    • Electronic Light Body Composition Analyzers
    • Physical Dimensions
    • Heart Rate; factors, significance, measurement methods, training zone
    • Lung Capacity
    • Cardiovascular Score
    • Cardiovascular Limitations
    • VO2 Max
    • Step Tests
    • Field Evaluation of Cardiorespiratory Endurance
    • Designing Fitness Tests
    • Procedure for Constructing a New Fitness Test Series
    • Before any Test
    • Test Conditions
    • What Combination of Tests
    • Managing Exercise Programs
    • Training Response
  4. Teaching
    • Managing Exercise Programs
    • Devising Sets of Relevant Exercises
    • Types of Classes
    • Classes for Different Types of People: mature adults, athletes, beginners, children of different age groups
    • Intellectually or Physically Disabled Groups
    • Motivation
    • Dealing with Complaints
  5. Class Design
    • Fitness and Aerobic Class Design
    • Class Intensity and Duration
    • Pre Class Screening
    • Introductory Part of the Class
    • Intra Class Instruction
    • Writing an Exercise Program (Session Plan)
    • Typical Aerobics Class
    • Aerobic Warm Up
    • Stretching: body stretch, gluteal stretch, hamstring stretch, Groin Stretch, Abductor Stretch, Lower Back Stretch
    • Main Body of Exercise Session
    • Structured Routine
    • Simple Routine
    • Recovery
    • Muscle Conditioning During Class
    • Concluding the Session
    • Cool Down
    • Class Design
    • Exercises for Specific Problems
  6. Leadership and Participation
    • Leadership Concepts
    • Leadership Responsibilities
    • Shared Leadership
    • Qualities of a Leader
    • Leadership Communication
    • Common Communication Barriers
    • Self Esteem
    • Reinforcement
    • Body Language

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 long
  • Devise sets of relevant exercises into class programs
  • Relate sequences of exercises to music tracks
  • Purchase a tape and map out various songs using correct music mapping
  • Describe 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 movements.
  • Explain equipment considerations, maintenance and usage.
  • Explain the importance of ventilation, temperature, floor surface, hygiene, correct attire
  • 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.
  • Identify current trends, facts and fallacies concerning aerobics.

What Constitutes Aerobic Exercise?

There are many options for aerobic exercise! 

The obvious exercises are swimming, jogging, cycling or working out in an aerobics exercise class. Other less obvious options include participation in many work or sporting activities. Some sports are more appropriate for aerobic conditioning than others  

How Often, How Hard?

You should train at least 3 times a week. Your heart rate should become elevated, and maintained at elevated for at least 20 mins each sessions. To do this with a suitable warm up and cool down, so a training session requires 30 or 35 minutes at least. 

Some keys points for your clients...

  • More frequent exercise (perhaps even daily) can be very beneficial, provided you don't over stress the body.
  • Train on alternate days if possible. Excessively hard training on two consecutive days can create excess stress on joints, ligaments and muscles and deplete muscle glycogen levels.
  • You can train daily, but be sympathetic to how the body feels  do not persist if pain increases or the legs become very heavy (even if it is only a light day). There is always a danger of over training, just as much as under training!

Exercise Movements

Each exercise is composed of a combination of positions which different parts of the body remain in, or move through, over a certain period of time.

Movement can be analysed in terms of the following components.

  • Foot placement
  • Position of hips (from all directions), or arms 
  • Angle between hip and upper leg (at different stages of the movement)
  • Angle of the ankle, knee and back
  • Mid line displacement if in water (e.g. how far the body is in or out of the water at different stages).
  • Balance and gravity (e.g. leaning forward or to the side while running)

Exercises are easily understood if you divide the body up into a few broad sections i.e. muscle groups (e.g. arms, legs, trunk/waist and chest, head) and then classify exercises as broad types of movements for each of these parts. For example, two different ways the legs might be used are for walking or jumping. Within each of these types of movements there is scope for a wide range of variations.

Example:  Leg Movements

Moving the legs will get the heart pumping more than moving the arms.

This is because of:

  • Involvement of large muscle groups
  • The distance from the heart (if muscles worked are further from the heart & are using more blood...that excess blood needs to be pumped further)
  • Gravity (the pushing of blood back up to the heart goes against gravity which makes the heart pump harder)
  • Legs weigh more and therefore more effort is required to keep them in action and to sustain the action for extended periods.   As such, repeated energetic leg movements are the basis for most aerobic exercise whether walking, running, jumping, stepping, cycling, skating, etc.

Variations in leg movements include:

  • Jumping Jacks
  • Shuffles
  • Single leg lifts
  • Kicks
  • Dance steps
  • Squats
  • Lunges
  • Power Walking
  • Jogging

Why study this course? Do you love exercise to music? Are you a Zumba fanatic or dedicated fitness leader?

What we know is this ... any program of education or training should develop one's understanding or comprehension of the subject matter at the core. 

We also know education can enhance skills too.  Studying our course is designed to:  Improve your ability to communicate with others about the subject Develop problem-solving skills relevant to this discipline  Expand awareness and develop creativity Facilitate networking (develop contacts within an industry) Develop attributes that set you apart from others in your industry
Motivate you and build your confidence

Fantastic Career Opportunities

What will your working week look like? 

You might work as a freelancer, deciding on your hours own and rates of pay... an average hourly rate for advanced aerobics instructor is £25.  You might tie in aerobics sessions specifically into group personal training. 

You might work for a large leisure chain or small local gym - there's always demand for instructors to take classes.  In resorts or hotels too.  

We are seeing a stronger move to bring well-being into the workplace too, with opportunities to provide classes to corporates groups or organisations. 

Really anywhere there are people, who are focussed on their fitness and health, there's a place for aerobics. 
This course is ideal if you are working in the fitness industry and seeking to specialise or upgrade your skill set. It is also a great course to study on a personal level if you are interested in understanding and improving on your personal fitness. Who wouldn't? 


Contact Us to Find Out More - We'd Love to Hear Your Questions or Thoughts!



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.
Kieran McCartneyB.A., M.Distance Ed., M.Exercise Science, Dip.Mgt., Dip.English

Check out our eBooks

Working With PeopleA job and careers guide for people who like working with people -covering everything from counselling and personnel management to marketing, health and education
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