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 IV: 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