Fitness and Nutrition

PROGRAM OUTLINE

Instruction Sets
Your program consists of six Instruction Sets designed to take you step-by-step through the techniques and skills you'll need to complete your Fitness and Nutrition Program.

Here's how it works: Your first Instruction Set will be sent immediately after your enrollment has been accepted. Other Instruction Sets will follow as you complete your exams, so you will always have training materials to work with. Here is an overview of what you'll learn and the order in which you'll receive your lessons:

Instruction Set 1
- Learning Strategies
  - Identifying and implementing a successful study method; planning when, where, and how you'll study; creating effective and efficient study tools; using study tools to improve chances for success.
- Introduction to Managing Personal Health
  - Taking charge of your health and lifestyle; assessing your present lifestyle and its effects on your well-being; the benefits of managing your health; importance of a weight maintenance program; job opportunities for fitness leaders; the personal qualities needed to become a fitness leader.
Instruction Set 2
- Muscles in Motion
  - Different types of muscles and which are used for movement; medical terms used in the fitness industry; how conditioning affects the muscles; the effects of steroids on the body; functions and structure of the cardiorespiratory and skeletal systems; how habits are formed by the conscious and unconscious mind; suggested treatment for muscle soreness and injury.
- Exercise and How It Affects the Body
  - The relationship between energy and exercise; aerobic and anaerobic exercise; METS and kilocalories; isotonic, isometric, eccentric, and isokinetic contractions; exercise program for persons with special needs; exercise tips for starting your own fitness program.
- Injury Prevention and First Aid
  - The importance of safety in exercise; common causes of exercise-related injuries; various symptoms of injury; using the RICE method to treat minor injuries; responding to serious injuries and emergency situations; treating open and closed wounds; when to consult a medical professional; preventing instructor burnout.
- Learning Aids:
  - Fat Calculator
  - Slide Guide
- Supplements:
  - Body Talk: A Glossary of Fitness and Nutrition Terms
  - The Fitness Leader's Goal Watcher
- Audiocassette: Body Talk
Instruction Set 3
- Nutrition and General Health, Part 1
  - The importance of observing dietary guidelines; the dangers of gimmicks and fad diets; the importance of fiber; limiting fat and sugar in your diet; reducing high blood cholesterol; the relationship between high blood pressure and high-sodium diets; effects of alcohol consumption on your health; the importance of water in your diet.
- Nutrition and General Health, Part 2
  - The functions of nutrition supplements and controversies about their use; why you need certain vitamins and minerals; the best foods to eat to get the vitamins and minerals necessary for good health; how to read labels on foods and spot misleading terms; how to eat right when you're on the go.
- Sports Nutrition
  - Energy requirements and carbohydrate needs of athletes before, during, and after exercise; protein, vitamin and mineral requirements for athletes; reducing dietary fat; avoiding dehydration; ergogenic aids and cautions about their use.
- Learning Aids:
  - Men and Self-Care Wellness Map
  - Women and Self-Care Wellness Map
Instruction Set 4
- Promoting Lifestyle Changes
  - Assessing your lifestyle; how people respond to stress; what happens to the body when it experiences stress; short-term and long-term stress; symptoms and sources of stress; overcoming the barriers to making successful lifestyle changes; when to consult a professional; using awareness, goal-setting, and support systems to change habits; appropriate and inappropriate advice to give students about their health concerns.
- Stress Management and Reduction
  - The art of relaxation; commonly practiced stress reduction techniques; effective stress management coping strategies; tips for dealing with emotional and social stress; the basic philosophy of mental health; the importance of setting lifestyle and lifetime goals.
- Audiocassette: Relaxation Techniques
  
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Instruction Set 5

Designing a Conditioning/Fitness Program
- Developing a personalized conditioning program for yourself and your students; the four basic elements of a conditioning/fitness program; using stretching techniques to increase flexibility; the importance of good posture, alignment, and breathing; the benefits of cardiovascular fitness; determining how often you should exercise; the dangers of overtraining; three popular variations of exercise.
Movement Repertoire for a Fitness Class
- Six basic body positions that can be used for movement repertoires; the benefits of flexibility and stretching; exercises to avoid; the difference between low-impact and high-impact aerobics; how to tone and strengthen your muscles; equipment used in weight training; armwork and legwork patterns for aerobic workouts; appropriate cooldown routines; exercise transitions.
Exercise Testing and Evaluation
- Identifying students who may be at risk by exercising; the five parts of an informed consent; measuring temperature, pulse rate, and blood pressure; flexibility testing techniques; methods to measure endurance and muscular strength; measuring body fat; how to know when an exercise test should be stopped.
Learning Aid: Fat Caliper
Video: Excellence in Aerobics

Instruction Set 6
- The Fitness Leader in Class
  - The characteristics required of fitness leaders; the expectations of being a role model; the importance of knowing your subject well, being well-rehearsed for class, and being able to demonstrate exercises effectively; using eye contact, voice, and humor to hold students' attention; using music effectively; selecting props; establishing a rapport with your students; how to encourage and motivate students; different techniques for use with different types of students.
- Business Skills for the Fitness Field
  - Career opportunities in the fitness field; the elements of a successful business; how to create a business plan; developing and managing a budget; controlling and monitoring company finances; selecting an appropriate site for your business; equipment and supply needs; human resources; programs that will make your business attractive; legal issues and implications for operating a business; marketing your business.
- Supplements:

Graduation Set
- Two 5-lb. Dumbbells
- Pedometer
- Tape Measure
- One Year Subscription to Fitness Matters, published by the American Council on Exercise (ACE^®)
- ACE^® Manual (Choose one of the following):
  - Group Fitness Instructor Manual
  - Personal Trainer Manual

Online Library and Librarian
Students in Penn Foster Career School have access to an online library for use during their studies. Students can use this library to do the required research in the courses they complete or can use it for general reference and links to valuable resources. The library contains helpful research assistance, articles, databases, books, and Web links. A librarian is available to answer questions on general research-related topics via email and assist students in research activities during their studies with Penn Foster Career School.

We reserve the right to change program content and materials when it becomes necessary.

ACE is a trademark of America Council on Exercise registered in the United States of America and/or jurisdictions.