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

Duration of Hours: 100

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 from clients 

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.

We know any program of education or training should develop one's understanding or comprehension of the subject matter at the core.  We also believe education can enhance skills too, such as: 

• Improve your ability to communicate with others confidently
• Develop problem solving skills relevant to this discipline 
• Expand awareness and develop creativity
• Facilitate networking and make new contacts
• Develop attributes that set you apart from others in your industry
• Motivate you, build confidence, and more

Learning Advanced Aerobics online means you will better understand the human body, and be better prepared to design and manage exercise programs, with a goal of improving and maintaining aerobic fitness.

 

 

 

Achieving Aerobic Fitness by Walking or Jogging

 

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).

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.

 

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 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 it requires consideration of other ailments or injuries, strengths and weaknesses. 

 

Jogging

For most unfit people, jogging continually for half an hour or more can move the workout from aerobic into an anaerobic phase. This will depend on the fitness level of the person. 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 25-minute workout, perhaps a 45 minute to 1-hour workout). 

 

 

 

 

 

 

WHAT NEXT?

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