SPOR06038 2016 Health and Fitness
This module lays the foundation for REPS Ireland accreditation in fitness instruction.Students will learn the fundaments of different approaches to warm-up, stretching and cool down and be able to apply the principles of training for the development of cardiovascular fitness and flexibility. Health screening and health assessment will also be addressed with the us of standardised questionnaires, health indexes, body composition assessment and cardiovascular fitness testing.
On completion of this module the learner will/should be able to;
Use screening questionnaires, health indexes and body composition measures to assess health.
Identify the Components of Fitness & Principals of Training
Apply stretch theory and adaptations depending on fitness level and health status.
Apply aerobic conditioning theory and monitor exercise intensity.
Examine the acute and chronic adaptations of the cardiovascular system to exercise.
Describe the factors that effect aerobic training response.
Describe the effects of lifestyle on cardiovascular health.
Teaching and Learning Strategies
Theoretical lectures, blended with problem based learning and practical skills application require the student to participate at a very high level.
Module Assessment Strategies
This module lays the foundation for REPS Ireland accreditation in fitness instruction with equal emphasis placed on theoretical knowledge and practical skills. Students will be encouraged to reflect on their learning and receive feedback through peer and "in-class" formative and summative assessments. The aim of assessment is to ensure that the learner achieves competency in both theoretical knowledge and practical skills specific to cardiovascular fitness, flexibility and body composition.
The following criteria must be met by the student to be eligible for the EQF Level 3 Fitness Instructor award;
- The student must pass the terminal exam
- The student must pass the practical exam
- If the student has passed the practical component but has failed the final exam, the student may sit a 'Qualifying Exam' in the autumn.
- The practical exam will only be re-scheduled for medically certified students.
- A written project will be set in place of a practical exam for non-medically certified students. The student in this scenario will not be eligible for external accreditation.
1.0 Components of Fitness and Principles of Training
1.1 Identify the components of health related fitness (muscular strength, endurance, CRF, flexibility).
1.2 Identify the skill related components of fitness (balance, co-ordination, reaction time, power, agility).
1.3 Identify the principles of training (specificity, progressive overload, reversibility, adaptability, individuality, recovery).
2.0 Health Screening
2.1 Identify the reasons for screening.
2.2 Discuss the advantages and disadvantages of verbal and written screening.
2.3 Conduct a PAR Q and Informed Consent as a Health and Safety requirement.
2.4 Use health indexes, circumference measures and body composition to assess health.
3.0 Apply Stretch Theory
3.1 Describe the range of movement continuum & factors affecting range of motion.
3.2 The impact of flexibility on posture.
3.3 Describe the different types & methods of stretching (dynamic and static;active & passive).
3.4 Examine the effect muscle proprioceptors during PNF stretching.
3.5 Identify the recmmended Frequency, Intensity, Time, Type in terms of flexibility training.
3.6 Recognise when and how to modify pre and post stretches during a session- alternatives/adaptations.
3.7 Practice safe stretching in relation to: fitness levels, individual range of movement, body type, comfort of position, temperature, speed of activity, stability of position, skeletal alignment, previous injury. Move safely (from supine positions etc...)
3.8 Identify stretches which may be contraindicated.
4.0 Apply Aerobic Conditioning Theory
4.1 Describe the aerobic/anaerobic continuum.
4.2 Describe the typical workout structure.
4.3 Describe the physiological adaptations to warm-up/cool down.
4.4.Define the terms oxygen debt, oxygen deficit, steady state, VO2 Max.
4.5 Describe the overload principle i.e. F.I.T.T.A (Frequency, Intensity, Time, Type, Adherence) as applied to aerobic training.
4.6 Calculate training HR using Karvonen's Formula.
4.7 Practice methods of monitoring intensity to include: Heart Rate Monitoring, Rate of Perceived Exertion, Talk test.
4.8 Use Cardiovascular (CV) Machines with correct technique & practice the warm-up component of the workout.
4.9 Practice the aerobic component within a health related exercise session to include: Re-warm, Peak and Warm Down.
4.10 Recognise the symptoms of exercise distress.
5.0 Acute and Chronic Adaptations to Aerobic Execise
5.1 Metabolic Adaptations.
5,2 Cardiac Hypertrophy.
5.3 Exercise Heart Rate.
5.4 Stroke volume and cardiac output.
5.5 Oxygen extraction & blood flow.
5.6 Pulmonary adaptations.
5.7 Body composition and BP changes.
6.0 Factors Affecting Aerobic Training Response
6.1 Baseline aerobic fitness level.
6.2 Training Intensity
6.3 Training Frequency.
6.4 Training Duration.
6.5 Exercise Mode
6.6 Trainability & Genetics.
6.7 ACSM's exercise prescription for CV fitness.
7.0 Effect of Lifestyle on Cardiovascular Health
7.5 Psychological Stress
7.6 Sedentary Lifestyle
Coursework & Assessment Breakdown
|Title||Type||Form||Percent||Week||Learning Outcomes Assessed|
|1||CV Machine Instruction||Continuous Assessment||Practical Evaluation||40 %||Week 10||1,3,4,5|
|2||Health Indexes & Body Composition||Continuous Assessment||Performance Evaluation||10 %||Week 4||1,7|
End of Semester / Year Assessment
|Title||Type||Form||Percent||Week||Learning Outcomes Assessed|
|1||Exam||Final Exam||Closed Book Exam||50 %||End of Term||2,3,5,6,7|
Full Time Mode Workload
|Problem Based Learning||MPC||Practical||2||Weekly||2.00|
|Independent Learning||Not Specified||Independent Learning||2||Weekly||2.00|
Required & Recommended Book List
2014-02-24 Exercise Physiology: Nutrition, Energy, and Human Performance LWW
ISBN 1451191553 ISBN-13 9781451191554
- Get quick access to the resources available to help you master each section of the text with Ancillaries at a Glance.
- Maximize your study time with the books vibrant, magazine style design that makes the content more engaging and accessible and key information easier to find.
- Reinforce your understanding with Chapter Objectives, Integrative Questions that pose open-ended questions for reflection on complex concepts, and FYI sections that offer good to know information.
- Gain an understanding of how researchers contribute to our knowledge of exercise physiology through engaging section-opening interviews with key figures in the field.
- Learn how theoretical concepts relate to practical skills through In a Practical Sense features.
- Access the most relevant current information in the field through figures and tables that clarify important concepts and information.
- Gain an understanding of the past, present, and future of the profession through coverage of important milestones and future directions in the field.
2013-03-14 The Fitness Instructor's Handbook: A Complete Guide to Health and Fitness (Fitness Professionals) Bloomsbury Sport
ISBN 1408178265 ISBN-13 9781408178263
The Fitness Instructor's Handbook is the essential guide for anyone working in, or wishing to enter, the fitness industry. This new second edition has been fully updated and covers every component of the industry standards for both Level 2 and 3 qualification, and offers the perfect blend of theory and practice on every aspect of health and fitness. Clear, concise and accessible, the content is organised with the specific needs of student and newly qualified fitness professionals in mind - it covers every aspect of the theory needed to work as a fitness instructor, and places it in a practical context. Topics covered include: the skeletal system muscles and tendons the energy system circulation and respiration components of fitness safety issues customer service screening clients planning and programme design exercise evaluation. Packed full of illustrations, case studies, revision questions and sample programmes, The Fitness Instructor's Handbook is the ideal book for both those new to the industry and experienced trainers.
2013-02-01 ACSM's Guidelines for Exercise Testing and Prescription LWW
ISBN 1609139550 ISBN-13 9781609139551
2013-10-10 Stretching Anatomy-2nd Edition Human Kinetics
ISBN 1450438156 ISBN-13 9781450438155
See inside every stretch as you increase flexibility and improve muscular strength. Expanded, enhanced, and updated, the best-selling Stretching Anatomy returns to show you how to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement. Youll also gain a detailed understanding of how each stretch affects your body.
Stretching Anatomy, Second Edition, is like having an X-ray of each stretch, only better. Not only do you see full-color illustrations of the muscles in action, but you also see how a change in position can alter the muscle emphasis and difficulty and how variations can improve safety and effectiveness. A new Stretch Focus section details the procedure and benefits of every exercise as well as safety considerations and variations according to skill level.
Each exercise describes how to stretch, when to stretch, primary and secondary muscle emphasis, and which muscles are activated for support. Stretching programs provide three levels of difficulty, including light stretching that can be used to aid in recovery from soreness and injury. A new chapter on dynamic stretches covers the most effective exercises for athletic warm-ups, while another chapter shows you how to customize a program based on your individual needs, including a program of passive static stretches proven to help lower blood glucose.
Whether you seek increased flexibility, better athletic performance, or reduced muscle soreness and tension, Stretching Anatomy is your visual guide to proper stretching technique.