- 1.0. Introduction to Fitness and Load Management
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2.0. Aerobic and Anaerobic Endurance Conditioning
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- Quiz
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3.0. Strength and Power Conditioning
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- Quiz
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4.0. Speed, Agility, and Quickness
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5.0. Coordination Abilities
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6. Flexibility. Warming-Up and Cooling-Down
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7.0. Fitness Testing
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8.0. Design Fitness Programs for Athletes & Case Studies
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9.0. Final Exam
1.1. What is Physical Fitness
Program Design Case
Client Profile
- Client Name: Manal
- Resting Heart Rate: 70 BPM
- Age: 40 years old
- Weight: 85 kg
- Height: 174 cm
- Percentage Body (Fat%): 40%
Manal is a kindergarten teacher who works 3 days a week with housewife duties for 4 children.
She can work out just for 3 days at the gym. With the goal to improve her body re-composition with a modest expectation to do this.
Manal has no previous injuries or any health issues that could stop her from doing any kind of activities without any restrictions. She trains at a gym full of all the equipment needed.
1. Calculate Manal Target Heart rate
2. Assign the total weekly set volume
3. Design a three-day training program enrolling the exercise, warm-up sets, working sets, intensities, repletion and rest periods.
4. Feel free to add any additional notes.
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