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Fitness Instruction Module 1 Lesson 1 Slides

This document provides an introduction to fitness instruction by covering the following key points in 3 sentences or less: It discusses the various mental and physical benefits of exercise like reduced stress, improved mood, stronger bones and heart, and boosted immune system. It then introduces the MOVE, PLAY, and TRAIN exercise profiles that focus on improving lifestyle movement, high intensity targeted workouts, and fun client interaction respectively. Finally, it challenges the reader to complete a 30 minute workout using the profile that best suits them and introduces their fitness buddy Kyla, a 35 year old mother with little time who has completed the first lesson.

Uploaded by

Mykhel George Acosta
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
19 views

Fitness Instruction Module 1 Lesson 1 Slides

This document provides an introduction to fitness instruction by covering the following key points in 3 sentences or less: It discusses the various mental and physical benefits of exercise like reduced stress, improved mood, stronger bones and heart, and boosted immune system. It then introduces the MOVE, PLAY, and TRAIN exercise profiles that focus on improving lifestyle movement, high intensity targeted workouts, and fun client interaction respectively. Finally, it challenges the reader to complete a 30 minute workout using the profile that best suits them and introduces their fitness buddy Kyla, a 35 year old mother with little time who has completed the first lesson.

Uploaded by

Mykhel George Acosta
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Professional Diploma in

Fitness Instruction
Lesson 1: Introduction to Fitness
Explore the effects exercise has on
the human body
Comprehend and apply the MOVE, PLAY, and
TRAIN profiles
Create and complete a workout utilising the
lesson content

Objective
Lesson 1
Benefits of exercise
General benefits
• Higher self-esteem
• Increased energy
• Stronger resilience
Mental benefits
• Improved sense of well-being
• Increased energy
• Better sleep
• Sharpened memory
• Assists with mental health
Anxiety Stress
Releases tension and Muscular tension
stress Mind and body
Hormones: well-being
Redirects focus
ADHD PTSD & Trauma
• Concentration • Nervous system
• Motivation reboot
• Memory • Immobilisation of
stress response
• Mood
• Cross pattern
movements
• Outdoor activity
Biological benefits
• Strengthen heart
• Increase oxygen supply
• Lowers cholesterol
• Bodies filtration system

Muscles
Increase in blood flow
Increase in growth
Biological benefits
Bones and joints
• Healthy bone mass
• Prevents osteoporosis
Lungs
• Muscles demand more oxygen
• Remove carbon dioxide
Biological benefits
Skin
• Circulation
• Oxygen and nutrients
• Waste excretion
Brain
• Function and memory
• Cognition
Biological benefits
Colon
• Abdominal muscles
• Movement of food
Immune system
• Boosts immune system
Biological benefits
Blood stream
• Increased HDL
• Reduced LDL
• Fatty plaque
• Blood clots and heart attacks
Blood pressure
• High blood pressure
• Low blood pressure
Myths
• “I’m too old”
• “Exercise increases the risk of falling”
• “It’s frustrating as I will never be as fit
as was I before”
• “I’m too weak or have too many aches and
pains”
Exercise for all ages

Sixties
Focus on aerobic exercise
Balancing exercises

Seventies
Maintain strength & flexibility
Improve brain power
Exercise for all ages

Forties Fifties

• Deterioration of muscles & • Well-rounded routine


bones • Weight gain
• Slower metabolic speed • Health problems
• Lower hormone levels
Exercise for all ages

Twenties Thirties

• Strong and resilient Strength training


• Develop habits • Weights or resistance bands
• Lay foundation
Weight-bearing activities
• Jogging or yoga
Exercise for all ages

Children Teens
• Controls body weight • Healthy body image
• Healthy bones • Maintain stress and anxiety
• Sleep patterns • Organised vs recreational
• Self-confidence

1 hour per day


MOVE, PLAY, TRAIN
profiles
• MOVE - Improving
lifestyle movement
Exercise profiles • PLAY - high intensity
targeted
• TRAIN - Fun and client
interaction
Move to
feel good
• Movement & mobility
• Develop range of motion
• Achievement
Move to
feel good
• Calm, relaxed tone of voice
• Long work and medium rest
• Progressions and regressions
Move to
feel good
Heart rate zones:
• Active recovery 60%
• Endurance 61-70%
• Aerobic 71-80%
Play to have fun
• Interactive and enjoyable
• Fundamental benefits
• Game orientated
• Partner workouts
Play to have fun

• High energy, fun &


motivational
• Work and rest times vary
• Progressions and regressions
Play to have fun

Heart rate zones:

• Active recovery 60%


• Endurance 61-70%
• Aerobic 71-80%
What is a heart rate zone?

• Upper and lower limits


• Calculated with age
Train to get
stronger
• Goal-driven
• Enhancing fitness levels
• Increase strength and mobility
• Beat personal bests
• Set benchmarks
Train to get
stronger
• Intense, energy, & motivation
• Clear & concise goals
• Loud tone
• High intensity short work
Train to get
stronger
Heart rate zones:

• Aerobic 71-80%
• Anaerobic threshold 81-90%
• Anaerobic VO2 max 91-100%
Achieving the best
results
DID YOU
KNOW?
1850s
30% of typical
American energy was
utilised for agricultural
and manufacturing
purposes as most of
America depended on
muscle power.
When did we start
needing to exercise?
Agriculture and manufacturing
have led to convenience and
comfort, which has led to the
rate of disease and its ability
to affect us reaching its full
potential.
Why do people
exercise?

Work Health Recreation


Why do people
exercise?

Competition Appearance
Work
• Professional athlete
• Fireman
• Police officer
Prevention of Isotonic Cardiometabolic
common diseases exercise exercise

Health
The best-kept secret in
preventative medicine is
exercise
Recreation
• Release stress
• Refresh mind
• Lift spirits
Did you know
Exercise keeps your metabolism
elevated even after your workout, and
continues to burn more calories even at
rest.
Competition
• 70-85% MAX heart rate
• 20-30 minutes
Appearance
• Weight loss
• Toning & firming
• Body building
Why do you
exercise?
Amount of exercise Type of exercise

The amount of exercise an The type of exercise will


individual will do will depend depend on your abilities,
on goals and how quickly likes, and dislikes; your
they would like to achieve schedule, and what
them. equipment or facilities you
have available.
How much should we
be exercising?
How much do
you need?
• Meet your goals
• Best suited to you
• Balance is key

Exercise is 50% ability and


90% persistence
Achieving the best
health benefits
• Use a combination of aerobic and
strength training

• 150 minutes moderate activity per week


• 75 minutes vigorous activity per week

• Strength twice per week


• 12 - 15 repetitions
• Brisk walking
Can you think of • Swimming
any moderate • Mowing the lawn
aerobic
exercises?
• Running
Can you think of • Aerobic dancing
any vigorous • Cycling
aerobic
exercises?
• Weight machines
Can you think of • Body weight resistance
any strength • Resistance paddles
exercises? • Rock climbing
Challenge
Complete a 30 min workout
utilising the profile which best
suits you

#Shawfitness
Fitness Buddy
• Application, draw or any image
Meet Kyla

• 35 years old
• 3 young children
• Very little time
Completed lessons

1 2 3 4 See you
soon for
5 6 7 8
Lesson 2

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