SPOR06038 2016 Health and Fitness

General Details

Full Title
Health and Fitness
Transcript Title
Health and Fitness
75 %
Subject Area
SPOR - Sport/Rec/Leisure
MKTS - Marketing, Tourism & Sport
06 - NFQ Level 6
05 - 05 Credits
Start Term
2016 - Full Academic Year 2016-17
End Term
9999 - The End of Time
Shirley McKenna
Programme Membership
SG_BAPPL_C06 201600 Higher Certificate in Business in Applied Sport SG_BAPPL_B07 201900 Bachelor of Business in Applied Sport with Business SG_BSPOR_H08 201900 Bachelor of Business (Honours) in Sport with Business

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. 


Learning Outcomes

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.

Repeat Assessments

The following criteria must be met by the student to be eligible for the EQF Level 3 Fitness Instructor award;

  1. The student must pass the terminal exam
  2. 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.

Indicative Syllabus

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

7.1 Smoking

7.2 Alcohol

7.3 Obesity

7.4 Nutrition

7.5 Psychological Stress

7.6 Sedentary Lifestyle




















Coursework & Assessment Breakdown

Coursework & Continuous Assessment
50 %
End of Semester / Year Formal Exam
50 %

Coursework Assessment

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

Type Location Description Hours Frequency Avg Workload
Lecture Lecture Theatre Lectures 2 Weekly 2.00
Problem Based Learning MPC Practical 2 Weekly 2.00
Independent Learning Not Specified Independent Learning 2 Weekly 2.00
Total Full Time Average Weekly Learner Contact Time 4.00 Hours

Required & Recommended Book List

Recommended Reading
2014-02-24 Exercise Physiology: Nutrition, Energy, and Human Performance LWW
ISBN 1451191553 ISBN-13 9781451191554

Setting the standard for more than 30 years, Exercise Physiology has helped more than 350,000 students build a solid foundation in the scientific principles underlying modern exercise physiology. This Eighth Edition is updated with the latest research in the field to give you easy-to-understand, up-to-date coverage of how nutrition, energy transfer, and exercise training affect human performance. 
  • 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.
Visit the free companion website for anywhere, anytime access to over 30 animations of key exercise physiology concepts, the books complete list of references, and more.

Recommended Reading
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.

Recommended Reading
2013-02-01 ACSM's Guidelines for Exercise Testing and Prescription LWW
ISBN 1609139550 ISBN-13 9781609139551

The flagship title of the certification suite from the American College of Sports Medicine, ACSMs Guidelines for Exercise Testing and Prescription is a handbook that delivers scientifically based standards on exercise testing and prescription to the certification candidate, the professional, and the student. The 9th edition focuses on evidence-based recommendations that reflect the latest research and clinical information. This manual is an essential resource for any health/fitness and clinical exercise professional, physician, nurse, physician assistant, physical and occupational therapist, dietician, and health care administrator. This manual gives succinct summaries of recommended procedures for exercise testing and exercise prescription in healthy and diseased patients.

Recommended Reading
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.

Module Resources

Other Resources

Golding, L.A (2000) YMCA Fitness Testing and Assessment Manual (4th edition): Human kinetics