Fitness Program Design for Sedentary and Active People
This interactive, online course is designed to help you learn about how to assess fitness and make exercise recommendations
for sedentary and active individuals. It is supplemented by the Fitness Leader's Handbook
course text.
In the course you will assume the role of a newly hired fitness trainer at a fitness center. You will spend a "week"
with a virtual mentor (Ray) who will introduce you to 6 clients and ask you to interact with them as you would
in a real-life situation. Your mentor will lead you through the following situations and exercises:
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Day 1: Screening and Goals -- You review the concept of the pre-exercise health and activity screening with Ray. You will determine the general goal category, select fitness tests and develop exercise programs and follow-up strategies for each client. . |
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Day 2: Training Principles -- The goal of most exercise programs is to improve the body's systems and organs. In order to improve the systems to meet certain desired goals, there are basic principles of training that must be applied. The focus of this orientation will be two basic principles of training: overload and specificity. You'll learn how these principles apply to cardiorespiratory fitness, muscular fitness and flexibility. |
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Day 3: Cardiorespiratory Fitness -- Ray helps you learn how to select and conduct cardiorespiratory fitness tests appropriate for your clients. Once you've administered the tests, you use the test results to assign a fitness classification for each client. You'll monitor the intensity of the cardiorespiratory workout and learn how to assess the progression of these programs. |
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Day 4: Muscular Fitness -- You'll learn the difference between muscular strength and muscular endurance during this orientation session. Ray helps you learn how to select and conduct muscular fitness tests appropriate for your clients. You'll learn how to combine the components of a muscular fitness program to benefit your individual clients. |
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Day 5: Flexibility -- On Day 5, you'll learn that flexibility is the ability to move a body part through the joint's full range of motion and reflects the stiffness or compliance of the muscles and other soft tissues surrounding the joint. Poor flexibility and an improper balance between muscular strength and flexibility of the muscles around a joint can lead to increased risk of injury. It is important for you to be able to evaluate the flexibility of the various joints of the body and develop a good program for improving and/or maintaining flexibility. Ray presents a range of flexibility tests and the guidelines for flexibility programming. |
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System Requirements
This course is designed to work best when your computer and Internet browser are configured to the following technical requirements and setup specifications:
- Internet Explorer 5.5+ (Windows), Netscape Navigator 7.1+, Mozilla 1.7+, or Firefox 1.0+.
- Computer monitor preferences set for 640 X 480 resolution or larger.
- Adobe Flash Player version 5+. To download the free Flash Player, click on the button below.
- Adobe Reader version 7+. To download Acrobat Reader, click on the button below.
- Browser pop-up blockers disabled.
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