TRAINING FOR HEALTH AND FITNESS
Duration: 3 hours/session; 2-3 sessions/week; for 2.5 months
Number of seats: 25
This comprehensive course is designed to provide the participant with the knowledge and skills needed to develop fitness programs for health, appearance and fitness. Topics include exercise physiology, anatomy, detailed descriptions of the role of exercise and nutrition in weight control programs, health aspects of strength training, and strength program design criteria.
Video in English
Video in Arabic
Section I: Anatomy and Exercise Physiology in relation to Fitness Training
Muscle Fibers and Motor Units
• The 4 fiber types
• Henneman’s size principal
• Myosin isoforms and fiber type alteration with training
Energy Metabolism
• Energy systems and metabolic pathways
• Pyruvate and the metabolic choice
• Co-dependence of metabolic pathways
Cardiac Adjustment to Exercise
• Problems with 220-age heart rate formula
• Cardiac drift, sweating and thermal load
• Proper use of heart rate and the determination of training intensity
Skeletal and Muscular Anatomy
• Overview of skeletal system
• Overview of muscular system
Section II: Exercise for Weight Loss
• Benefits and risks of weight loss
• Manipulation of hormonal factors to optimize weight loss
• Respiratory exchange ratio and the determination of optimal exercise intensity
• Interaction of fat, carbohydrate and protein metabolism during exercise and weight loss
• Long moderate endurance versus interval training
• Nutritional aspects of weight loss and the Canada Food Guide
Section III: Weight Training Program Design
• Metabolic, neural, and structural causes of fatigue
• The implications of high level of lactic acid to strength development
• Volume, Intensity, and Tempo
• Rest between sets and recovery between sessions
• Exercise selection
• Professional Program Design
Section IV: Warm up, Cool down, and Flexibility
Warm up and Cool down
• Physiological benefits of warm up
• General, Specific, and Passive warm up
• Designing a warm up program
• Importance of cool down
Flexibility
• Types of flexibility
• Dynamic vs. Static stretching
• Flexibility Programs
• Stretching Controversies
Section V:Training for Special Population
• Pregnant Woman; Elderly; Kid
Section VI: Fitness Testing
• Skin Fold Fat Test, Muscular Strength Test
• Muscular Endurance Test, Flexibility Test
• Cardiovascular Endurance Test
Delivery method: combination of online (Zoom) and Live (Gym) training
