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Professional Diploma in
Fitness Instruction

Introduction
to Fitness
Lesson 1: Summary Notes

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Contents 4

6
Why people choose to exercise

Biological effects

8 Myths about exercising and aging

9 Exercise for all ages

11 Mental benefits of exercising

13 Exercise profiles

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Introduction
Whether it be conscious or subconscious, we are exercising
everyday. Exercise can be defined as, ‘an activity carried
out for a specific purpose’. This means if you are walking to
or from your car, walking up the stairs, or even standing up
from your desk; you are exercising. There are many different
benefits of exercise, these benefits include mental as well as
physiological benefits. There is no one size fits all approach,
what may work for one person may not work for the other.
People also choose to exercise for different reasons, whether it
be for leisure or to take part in a competition. In this lesson we
will be looking at the effect of exercise and why people choose
to exercise.

Lesson outcomes
• Understand the benefits of exercise
• Understand the different client profiles (MOVE, PLAY,
and TRAIN)
• Design a short 30 minute workout

Practical learning outcome

• Apply the client profile that best describes themselves to
create a basic four exercise workout.

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The amount of exercise an individual will do will depend on goals and

how quickly they would like to achieve them. The type of exercise will
Why people depend on your abilities, likes, and dislikes; your schedule, and what
choose to exercise equipment or facilities you have available.

There are many different reasons to why

1. WORK
people start exercising, we will look at the
most common: In the 1850s, 30% of typical aAmerican energy was utiliszed for
agricultural and manufacturing, as most of America depended
1. Work on muscle power. As the world has transformed into a world of
2. Health convenience and comfort the rate of disease and its ability to affect us
3. Recreation has reached its full potential.
4. Competition
5. Appearance 2. HEALTH
The best-kept secret in preventative medicine is exercise. Excercise
provides vital protection against most common diseases such as
heart attacks, strokes, high blood pressure, diabetes, osteoporosis,
depression, cancers, and dementia).

The key is to take part in activities that utilise large muscle groups
rhythmically and repetitively without making the muscles work
against a heavy resistance - otherwise known as Isotonic exercise.

Harvard University uses the term ‘cardiometabolic exercise’ to

describe a range of activities that can be done at home (climbing
the stairs) to gym-based exercises such as exerting yourself on the
elliptical. Regardless of where the exercise takes place, they will all
improve your heart, metabolism, and health- although they need to
be done often enough. The doctors have recommended 30 minutes of
moderate or 15 minutes of intense exercise a day.

3. RECREATION
If you are exercising for the fun of it - that’s fantastic, just make sure
you are meeting the minimum needs for your health. Recreational
exercise is truly valued by the hardworking men who are “too” busy to
exercise.

Exercise has been proven to release stress, refresh your mind, and lift
your spirits. Therefore in most cases going to the gloomy gym may
not have the desired results, but for others burning off steam on the
treadmill may just be what they need.

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4. COMPETITION
To get the most out of exercise most competitors boost their heart rates up to 70% to 85% of the maximum and keep it there
for 20-30 minutes. Aerobic exercise has done good for many people, yet due to its demanding nature it may cause people to
become discouraged.

5. APPEARANCE
Weight loss is generally the most common goal for people exercising. This can be achieved through moderate exercise and be
good for your health. Generally to achieve the weight loss goals individuals will need to exercise about an hour a day. This may
sound like a lot but can also be broken into smaller pieces and does not have to be completed all at once.

Amount of exercise required

According to different sources to achieve the best health benefits is a combination of aerobic and strength training. On the
aerobic side 150 minutes of moderate activity and 75 minutes of more vigorous activity. The guidelines are to spread the
exercise out through the week. The exercising periods do not need to be long but the longer they are the bigger benefits are
obtained. Strength training is recommended twice a week using weights or resistance heavy enough to tire out the muscles
after 12- 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, swimming, and mowing the lawn. Vigorous aerobic
exercise includes activities such as running and aerobic dancing. Strength training can include the use of weight machines,
your body weight, resistance tubing or resistance paddles in the water, or activities such as rock climbing.

So how much exercise do you really need? Just enough to meet your goals. Make your health a priority! Choose the activities
that best suit your schedule, budget, abilities, and taste. Having a well-balanced programme is key.

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Here are some of the big wins of exercise

• Lower risk of heart disease, stroke, type 2 diabetes,

high blood pressure, dementia and Alzheimer’s,
several types of cancer, and some complications of
pregnancy
• Better sleep, including improvements in insomnia
and obstructive sleep apnea
• Improved cognition, including memory, attention
and processing speed
• Less weight gain, obesity, and related chronic health
conditions
• Better bone health and balance, with less risk of
injury from falls
• Fewer symptoms of depression and anxiety
• Better quality of life and sense of overall well-being

Biological effects of exercise

Heart
Increase oxygen supply efficiency of oxygenated blood to the muscles. Aids in lowering cholesterol. Exercise has shown to
enhance the body’s natural filtration system as it helps reduce overall particle size.

Muscles
Higher blood flow increases causing an increase in muscle size.

Lungs
Breath rate increases as the muscles demand more oxygen, thus causing the lungs to become more efficient in removing
carbon dioxide and delivering oxygen to the body.

Bones and Joints

Creates a healthy bone mass and prevent osteoporosis (i.e where the bones become brittle from loss of tissue)

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Brain
Improves function and memory. Exercises ease anxiety, improves
mood and fights depression. Exercise releases the mood-lifting
brain chemicals called serotonin. Exercise improves cognitive
function and decreases the risk of dementia.

Skin
Increases circulation bringing oxygen and nutrients to the skin.
Sweating allows the body to excrete wastes.

Immune system
As exercise increases the amount of oxygen to the body and
removes carbon dioxide and other waste products with less
toxins in the body the immune system is boosted.

Blood Pressure
Reduces the risk of having high blood pressure and helps lower
blood pressure in people who have high blood pressure.

Bloodstream
Increases the amount of HDL (high density lipoprotein)-
cholesterol (good cholesterol) and reduces the bad cholesterol
LDL (low density lipoprotein) .Keeps the arteries clear of fatty
plaque, reducing the clots in the arteries which may reduce the
risk of heart attacks and strokes.

Colon
As the muscles around the colon become stronger the movement
of food moves through bowels which reduces the risk of colon
cancers.

NOTES

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Myths about exercising

and aging

MYTH 1. There’s no point in exercising. I’m

too old anyway.
Regular physical activity not only makes the
muscles, bones, and joints stronger resulting
in longer independence, it also reduces
the risk of many age-related diseases such
and Alzheimer’s, diabetes, and high blood
pressure for example. This reduced risk of
developing certain conditions is not the only
benefit, the mood benefits are endless.

MYTH 2. Exercise increases the risk of

falling.
It is quite the opposite; regular exercise
increases stamina prevents loss of bone
mass, builds strength, and improves balance
which all reduces the risk of falling.

MYTH 3. It is frustrating, as I’ll never

feel the same athleticism as when I was
younger.
Did you know that adults who become active
later in life, often show greater mental and
physical improvements than their younger
counterparts? Even though your body may
be a bit older, you will still experience a sense
of achievement from physical exercise. The NOTES
key is to set lifestyle goals that are age-
appropriate and celebrate all small victories.

MYTH 4. I am too weak or have too many

aches and pains.
Pain management is improved with exercise,
along with strength and self-confidence. The
key is to start gently and allow your body to
adapt to the demands.

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Exercise for all ages

Children
Children need exercise as it controls body weight, builds healthy bones, improves sleep patterns, and promotes self-
confidence. It also helps them do better at school.

Children get most of the daily required exercise just by being kids; running around, climbing on jungle gyms, and many other
activities. In the current day and age children have become accustomed to sitting in front of devices, it is our responsibility to
ensure children are physically active for at least an hour a day.

Teens
Exercise for teens is important as it not only promotes a healthy body image but helps maintain stress and anxiety.
The majority of teenagers are interested in sports; the sports may be purely recreational or a part of their extramural
programmes. Unfortunately, there has been a decrease in active teenagers due to the current technological age we live in, it
is vital we encourage teenagers to exercise. Exercise does not have to be organised activity it can also be going for a hike with
friends or riding their bikes. Teens too need an hour of physical activity a day.

The 20s
When the human body is in its 20s the body is generally strong and resilient, this is the ideal time to develop the habit of
making fitness a habit. As the body ages, we lose bone and muscular strength using the prime time to build a great foundation
will only be advantageous.

The 30s
As stated in the 20s, we lose muscle which makes weight training especially important during this time. If you are not a
person who enjoys going to the gym there are many other options available, such as resistance bands. Your bones will start
weakening too, so incorporating weight-bearing activities into your routine will challenge new muscle groups in different
ways, examples of this are jogging or yoga.

NOTES

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The 40s
This is the most important time to have a well-rounded exercise routine. As we’ve said before our muscles and bones start
deteriorating. In our 40s our metabolisms start slowing down and our hormone levels start dropping, which unfortunately
makes it easier for us to gain weight and resulting in other health problems such as high blood pressure.

The 50s
As you age you may start experiencing more aches and pains daily; this should not stop you from exercising, take part in low
impact activities that you enjoy. You may also start feeling your body naturally want to curve forward, by strengthening the
core- abdominal muscles and the back will aid the body in decreasing the curve.

The 60s
This is the time to start focusing on preventing falls by focusing on your aerobic exercise regimen. According to the National
Institute of Health performing balancing exercises such as standing on one foot also reduces the risk of falling; these exercises
can be done as a warm-up or cool down to your normal routine.

The 70s+
It is vital at this time to maintain your strength and flexibility. Exercise has also shown to improve brain power. This increases
the number of years you will be able to function independently. Continue your exercise regime ensuring you are warming
up and cooling down the muscles effectively to avoid injury. It is also recommended to add a little more stretching into your
routine.

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Mental benefits of exercising

People tend to exercise regularly as it gives them a sense of well-being.

They feel more energetic during the day and sleep better at night,
have sharper memories, and feel more relaxed and positive about
themselves- all resulting in a powerful medicine for many common
mental health challenges.

Depression
Studies have shown that exercise can treat mild depression to the same
degree as anti-depression medication but without the side effects.
Exercise promotes changes in the brain such as neural growth, reduced
inflammation, and new activity patterns which creates calmness. The
endorphins released are powerful chemicals to energise your spirits and
gives you that feel-good feeling.

Anxiety
Exercise releases tension and stress boosts physical and mental energy
and enhances well-being through hormones. Exercising also redirects
focus, for example, the rhythm at which your feet are hitting the ground,
or your breathing pattern. By adding the mindful element of what you
are doing and what you are feeling, the constant flow of worries running
through your mind is interrupted.

Stress
The happy hormones break the cycle of the muscular tension in
the face, neck and shoulders, or even in the lower back where the
discomfort leads to even greater stress. Since the body and mind are so
closely linked when your body feels better so will the mind.

ADHD
Exercise has proven to increase concentration, motivation, memory,
and mood. Physical activity boosts dopamine, serotonin, and
norepinephrine in the body which all affect focus and attention. In this
way, exercise works the same way as ADHD medications.

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PTSD and Trauma

Evidence has shown by truly focusing on the way your body feels when it exercises helps the nervous system return to move
out of the immobilisation of the stress response. It has been proven that exercises that involve cross movement engaging both
arms and legs are some of the best choices. Engaging in outdoor activity has also shown to have a great effect.

Mental benefits
Sharper memory and thinking: Apart from the endorphins exercise also stimulates the growth of new brain cells and prevents
the aging decline.

Higher self-esteem
Regular activity is an investment in your mind, body and soul. When you make exercise a habit you increase the sense of self-
worth and makes you more strong and powerful not only through your appearance but through the sense of achievement.

More energy
Increasing your heart rate a few times a week and increases the energy levels in the body.

Stronger resilience
Exercise may help you cope with the emotional challenges in your life. Instead of reverting to negative behaviours that make
the symptoms worse, exercise boosts the immune system and reduces the impact of stress.

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Exercise profiles
People exercise for different reasons ranging from exercise being a prescription to
exercise being their main purpose. These profiles are broken into MOVE, PLAY, and
TRAIN to depict the needs and wants of the exercises. By understanding each profile
thoroughly, it will allow you as a trainer or you as the exerciser to reap the ultimate
mental and physical benefits of exercising. Even though you may only be interested
in one profile, it is important to understand them all, as you may not know you are
an unexpected profile or even a bit of a combination.

Move: To Feel Good

People who have been instructed by a medical professional to do physical activity.
These are typically individuals who may have gotten ill or injured and never
understood the benefits or advantages of exercising. Motivating these exercisers is a
little more challenging and exercising creativity is essential.

The goal is to improve daily movement, mobility, and flexibility, this needs to be
done in a functional way where the exerciser does not feel like they are exercising
but rather achieving health and wellness. Naturally, the form is always important to
ensure safe exercising but the range of motion is key to MOVE individuals, they will
move through the joints to the extent they are comfortable. It is important not to try
and force a larger ROM (Range Of Motion).

Training sessions are designed to purely create a sense of achievement rather than
a feeling of exhaustion. Focusing on flow movements and mobility exercises allow
the heart rate to elevate to the point where benefits are achieved yet low enough for
the exerciser to become overwhelmed. The heart rates will have a minimum of 60%
max heart rate and a maximum of 71-80% max heart rate. Allowing longer working/
exercising time and a medium time rest ensures the individual has enough time to
complete the exercises comfortably and safely as well as helps them create a sense
of achievement and completion. Typically the work and rest ration will be 40- 120
seconds of work and 30-100 seconds of rest.

MOVE exercises are the most responsive to a relaxed and calm tone of voice which
creates a sense of direction and purpose, although it is not intimidating nor
demotivating. Even though progressions may be used you may find regressions are
more commonly used to ensure the individual achieves their desired goals.

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Play: To Have Fun

People who enjoy exercising for the fun of it, they may not take the actual exercise very seriously but rather understand the
health benefits and enjoy the social interactions. The emphasis is on having fun and being around other people. Sessions
are typically game based incorporating fun objectives opposed to pure achievement. The majority of the exercise sessions
involve partner based exercises, this takes the focus off the individual and allowing a sense of relief and laughter. Similar to
MOVE training, PLAY is based around movement fundamentals with a fun twist ensuring the individual is building the required
strength, flexibility, and mobility to complete daily tasks with ease.

Additional props such as colors and lighting create the high energy, fun, and motivational environment these individuals
thrive off, likewise, these sessions are generally instructed in a loud and motivating tone of voice, the instructors are
responsible to keep the hype through motivating and interacting with the participants.

The work and rest ratios can vary in each session, this allows the participants to keep guessing what they will be doing each
time and holding their excitement. Although generally, the chosen ratios are 30-45 seconds work, this reduces the risk of the
exercises seeming too repetitive and monotonous. This timing also allows the individuals to focus on moving through certain
exercises for a duration of time rather than a set amount of repetitions. Once again, similar to the MOVE profile the minimum
heart rate will be around 60% and the maximum heart rate will go up to 71-80% of max heart rate.

These individuals generally enjoy both progressions as well as regressions, allowing them to enjoy the sense of achievement
performing an exercise and the sense of accomplishment when a progression is given. This too allows the instructor to create
a session that is beneficial and enjoyable for all individuals who choose to participate.

NOTES

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Train: To Get Stronger

People who want to enhance their fitness
levels, lose weight, and increase strength and
mobility. These individuals have set targets,
goals, or maybe professional athletes wanting
to be the best in their field. Each workout has
a purpose with a result to be achieved, TRAIN
not only ensures satisfaction but keeps the
individuals beating their personal best and their
benchmarks. The workouts are driven through
high intensity, energy, and motivation; clear and
concise goals given along with the coaching tips
at the start of the session to ensure no time is
wasted and the individuals can focus purely on
what they are trying to achieve.

The instructor of a TRAIN session is instructed

with a loud and motivational tone ensuring
the participants are getting the most out of
each session not only physically but mentally
too. The work rations are generally shorter, as
the intensity of each session is at a maximum,
the rest times are shorter to allow enough
recovery to resume exercising but not to the
extent of full recovery ensuring maximum
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PROFESSIONAL DIPLOMA IN FITNESS INSTRUCTION