Advanced Aerobics Course

Develop an understanding of how to keep your respiratory (breathing) and circulatory (heart & lungs) systems healthy. 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; Prolonged by not intense activity, Prolonged Intense Activity, Prolonged Mild to Medium Activity. 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; overview
   • 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, Adductor 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.

Aims

• 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
  • clothing and footwear.
• 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.