ADVANCED AEROBICS BRE208

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Learn to Keep the Lungs, Heart and Blood System in Optimum Condition 

  • Professional Development for Fitness Professionals, life Coaches, Personal Trainers
  • Self Improvement for athletes
  • Learn more about aerobic fitness, determining the level of aerobic fitness, class design, aerobic leadership, encouraging participation and more. 
Number of Lessons: 6

Duration of Hours: 100


CONTENT

There are 6 lessons in this course:

1. Organising a Class

  • Understanding differences in anaerobic and aerobic energy supply
  • The importance of proper breathing
  • Different training responses
  • Movements in aerobics
  • Methods of teaching
  • Music and sound systems

2. Safety and Efficiency

  • What is safety
  • Incorrect exercises
  • Safety in other aerobic activities
  • First aid considerations
  • Oxygen equipment
  • Identifying hazards
  • Legal liability
  • Negligence
  • How to provide protection for yourself
  • Pre-screening of clients and medical clearance
  • Insurance

3. Managing the Workload

  • Fitness and heart rates
  • Fitness tests and assessment
  • What do we test
  • What can we measure
  • Body weight and percentage fat
  • Hydrostatic - underwater weighing
  • Lung capacity
  • Cardiovascular scoring
  • Field evaluation of cardiorespiratory endurance
  • 12 Minute fitness test
  • Designing fitness tests
  • Test conditions and test combinations

4. Teaching

  • Managing exercise programs
  • Devising sets of relevant exercises
  • Types of classes
  • Classes for different types of people
  • Motivational factors
  • Dealing with complaints

5. Class Design

  • Fitness/Aerobics Class Design
  • Recommended Practices
  • Writing a exercise program
  • A typical aerobics class - Introduction, warm up, main exercises and recovery.
  • Muscle conditioning during the class
  • Concluding the exercise program
  • Exercises for specific problems

6. Leadership and Participation

  • Leadership concepts
  • Leadership responsibilities
  • Leadership communication
  • Common communication barriers
  • Understanding body language
  • Desirable leadership characteristics

 

Aims

  • Plan and organise effective cohesive exercises to use with music and for progressive long
  • Devise sets of relevant exercises into class programs
  • Relate sequences of exercises to music tracks
  • Purchase a tape and map out various songs using correct music mapping
  • Learn the Add On, Link and Linear Progression methods of teaching aerobics
  • Gain a knowledge of music licensing
  • Recognise and observe all guidelines for safety and efficiency of movement.
  • Design exercise to music classes, using safe exercise practices and movements.
  • Understand equipment considerations, maintenance and usage.
  • Understand the importance of ventilation, temperature, floor surface, hygiene, correct
  • clothing and footwear.
  • Determine different class intensity and duration
  • Measure the workload during a class, and use training components to design classes that are well graded.
  • Compose correct techniques in exercising and teach by example and verbal instruction,
  • Understand recommended practises - layering, visual preview, choreography and phrasing.
  • Identify the different components of a class.
  • Explain how to cater for different levels of fitness and special populations.
  • Lead an exercise to music class, using appropriate teaching principles.
  • Participate in a variety of exercise to music classes, moving in a controlled and efficient manner.
  • Identify common injuries, treatment and prevention, for participants in aerobics classes.
  • Identify current trends, facts and fallacies concerning aerobics.
Why Study the Course?

This is a great course to choose, if you want to not only learn about aerobics for now; but keep learning after you finish studying. We believe a good course should not only develop intelligence and knowledge; but also:

  • Improve your ability to communicate with others about the subject
  • Develop problem solving skills relevant to this discipline 
  • Expand awareness and develop creativity
  • Facilitate networking (develop contacts within an industry)
  • Develop attributes that set you apart from others in your industry
  • Motivate you, build confidence, and more

 

Career Opportunities

Study alone can never guarantee career success; but a good education is an important starting point.

Success in a career depends upon many things. This course will add to not only your "apparent qualifications", but you will learn things that will impress employers and clients; and improve the results you are able to achieve at work. 

You will better understand the human body; and be better prepared to design and manage exercise programmes, with a goal of improving and maintaining aerobic fitness. 
  • An exercise programme consists of one or several sequences of training units - each sequence being carried out during a single training session.
  • An Exercise Unit = A single type of activity, or a single well defined task.  Examples: Walking 1 km, or lifting a specified weight in a certain way for 10 repetitions.
  • An Exercise Segment = A combination of similar training units.  Examples: A series of different aerobic exercises, or a series of different stretching exercises.
  • An Exercise Session = A combination of training segments, undertaken as a sequence at the same point in time.  Example: An aerobic segment followed by a stretching segment followed by a segment of weights (ie. resistance training).  
  • An Exercise Programme = A schedule for undertaking exercise sessions.  Example: This typically involves at least three exercise sessions per week. It may involve more. The exercise sessions may all be the same, or there may be different types of exercise sessions being undertaken at different points during the programme.
A person's individual capacity to undertake exercise will depend upon age, sex and level of fitness. The amount of energy used for all exercise segments together, in a training session, is called the overload (also called training stimulus). Different people (e.g. the fit and the unfit) will have different capacities to undertake the same exercise programme: the impact of the same programme on different individuals will thus vary. This variation is called the 'strain'. The way a person's strain impacts upon the exercise undertaken is called the 'training stress'.
 
 
Aerobic Fitness by Walking or Running
 
 
Walking
In order to achieve greater stability, the following should be observed:
  • The body should always be upright,
  • Face should be positioned out in front (not facing downwards)
  • The heel should be planted first and rolled - then push off with the toe
  • Toes should face forward (not to the side, not even slightly sideways)
  • Shoulders should be slightly back
  • Arms should move in opposition to legs (i.e. left arm should be back when left leg is forward).
 
A slow stroll for a short distance will not give you a significant aerobic workout, but the following ways of walking will:

 

1) Speed or Power Walking

You need a steady rhythm and one that is brisk enough to raise a light sweat. The arms must move as well as the legs. Take longer than normal walking strides, and make sure comfortable shoes with good support and comfortable clothes are worn. In order to increase the speed and energy expended, you need to push back hard on each step. Keep the elbows bent and fists lightly closed. This can look silly, so you need to put your ego aside for a while.
 
A 10 minute power walk can be an excellent start to an aerobics workout. A 20-30 minute power walk by itself can be a great workout.
 
This type of walking can require a little more motor skill coordination than other types, particularly if it is to be sustained for a full workout period of half an hour or more.

 

2) Pole Walking

This involves walking with two walking sticks (poles). It is the safest and perhaps best way to increase aerobic effort in a walk. The poles are used in a similar manner to ski poles. By pushing on the poles as you walk, the intensity of exercise is increased and at the same time you are provided with greater stability. The poles work better if they have rubber bases to absorb any jarring.
 
A beginner who walks this way at a rate of 4-5 km per hour may get a useful workout. For more advanced training, the walking rate should increase to 6-7 km per hour.

 

3) Weighted Walking

This involves carrying weights as you walk, either in your hands or via weights attached to your body (e.g. in a weight belt). Excessive use of weights can however strain the parts of the body which supports the weights - so be careful.
 

Jogging

For most unfit people, jogging continually for half an hour or more can change an aerobic workout into an aerobic plus anaerobic workout (this depends very much on the fitness level).

A better alternative is intermittent jogging or walking. This can be done with or without a treadmill. 

Generally, for beginners it is advisable to jog for 100 to 200 metres and then walk for 50 metres. This pattern is then repeated over and over for half an hour. Another option is to alternate a 5 minute jog and 2 minute walk, depending on the fitness level. A very unfit beginner might start with a 1 minute jog followed by a 1 minute walk. You would then adjust the schedule as fitness improves.

Advanced training may involve: a faster rate of jogging for similar distances, lengthening the jogging segments, or an overall increase in the duration of the session (e.g. instead of a beginners 25 minute workout, perhaps a 45 minute to 1 hour workout). 

Whatever you do though, stay within your limits. It is best to wear a heart rate monitor and ensure that you do not exceed the recommended 75% of MHR (MHR equals 200 minus your age). This is now used in interval training (e.g. one fast lap of an oval followed by one slow lap).

You can jog in all sorts of places:

  • Along streets
  • Cross country
  • On park tracks
  • Around an oval
  • On a treadmill.
 
 

 

 

 

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Learn how to maintain a healthy heart, lungs and circulatory system

Aerobic fitness is critical to maintaining a quality of life and ability to simply move easily without pain or difficulty; whatever age a person is.

This course develops both an understanding of aerobic fitness, and a capacity to help others maintain their level of aerobic fitness, whether as a fitness leader, life coach, sports or health professional, concerned friend or in any other capacity whatsoever.

Meet some of our academics

John MasonMr Mason has worked 45+ years in Writing, Education, Horticulture and Recreation. His experience in both public & private sectors is extensive; particularly across Australia and England.
Denise Hodges Promotions Manager for ABC retail, Fitness Programmer/Instructor, Small Business Owner, Marketing Coordinator (Laserpoint). Over 20 years varied experienced in business and marketing. More recently Denise studied naturopathy to share her passion for health and wellness. Denise has an Adv.Dip.Bus., Dip. Clothing Design, Adv.Dip.Naturopathy (completing).
Lyn Quirk M.Ed.,Dip.Med.,Dip.SportsOver 35 years as Health Club Manager, Fitness Professional, Teacher, Coach and Business manager in health, fitness and leisure industries. As business owner and former department head for TAFE, she brings a wealth of skills and experience to her role as a tutor for ACS.M.Prof.Ed.; Adv.Dip.Compl.Med (Naturopathy); Adv.Dip.Sports Therapy


Check out our eBooks

Aqua FitnessThere are many reasons to exercise in water: It is low impact (less chance of over doing it and causing damage to the body). Aquafitness exercises are often used by professional athletes and equally by people recovering from injury; because it allows optimum exercise with minimum risk of associated problems. This is a comprehensive reference that can be used by both amateur and professional. It is well illustrated, with many exercises explained and shown in easy to follow diagrams.
Aerobic FitnessAerobic exercise is critical for maintaining every aspect of a persons wellbeing. This book shows you the exercise you need to do to keep your lungs, heart and circulatory system fit. Originally published as a printed book by Simon and Schuster. This new edition is improved and available as an ebook. It explains what aerobic fitness is and the exercises you can do to maintain an peak level of aerobic fitness. It is a valuable reference both for fitness professionals, and also for anyone just wanting to improve their own personal fitness.
LeadershipWhat makes a good leader? Is it an innate personality trait or a skill that can be acquired? This book is an excellent guide to the theories and practice of leadership. It is full of interesting facts about social dynamics and examples of leadership styles. For those who are curious or in need of some leadership skills, this book will provide both entertainment and advice.
How to be a Life CoachLife coaching is a relatively new profession - although coaches have been around for a long time in the guise of trainers, instructors, managers and tutors for various professions and disciplines. Life coaching is not easily defined, but it is a type of mentoring which focuses on helping individuals to achieve what they would like to achieve and thereby to lead more fulfilling lives. Unlike other forms of coaching, it takes place outside of the workplace and is concerned with all aspects of a person’s life.