Adult Fitness Programme

1. State the history of physical fitness.
2. Define physical fitness and its concept.
3. Identify classifications of physical fitness into health and performance-related categories.
4. List the principles of physical fitness.
5. Explain the procedure for individual exercise prescription.
6. Prescribe exercise programs based on individual needs.
7. Explain components of exercise prescriptions.
8. Select appropriate exercise programs for different fitness levels.

13 weeks, about 22.5 hours in total. Yours will differ.

1. Week 1Module 1: Brief History and Development of Physical Fitness

   • Unit 1: Briefly State the History and Development of Physical Fitness · 1.5 hours

     Read the introduction to understand the importance of fitness in prehistoric and modern times.. Explore the Chinese fitness movement and its historical context.. Reflect on the decline of physical education in schools and its impact..

2. Week 2Module 1: Brief History and Development of Physical Fitness

   • Unit 2: Discuss the Concept of Physical Fitness Programme · 1.5 hours

     Define physical fitness and its relationship to aerobic endurance.. Understand the importance of muscular endurance and strength.. Reflect on the role of flexibility and body composition in overall fitness..

3. Week 3Module 1: Brief History and Development of Physical Fitness

   • Unit 3: Define Physical Fitness Profile · 1.5 hours

     Define physical fitness according to the CDC.. Differentiate between exercise and physical activity.. Identify skill-related and health-related components of physical fitness..

4. Week 4Module 1: Brief History and Development of Physical Fitness

   • Unit 4: List the Principles of Fitness Programme Development · 1.5 hours

     Understand the principles of regularity, progression, and balance in fitness.. Explore the importance of variety, specificity, and recovery.. Learn about overload, warm-up, and duration in fitness program design..

5. Week 5Module 2:

   • Unit 1: Components of Physical Fitness · 1.5 hours

     Define aerobic fitness and its measurement.. Understand the central and secondary components of aerobic fitness.. Explore the impact of high-intensity exercise on mitochondria adaptations..

6. Week 6Module 2:

   • Unit 2: Cardio Respiratory Fitness · 1.5 hours

     Define cardio-respiratory endurance and its importance.. Identify exercises to test or measure cardio-respiratory fitness.. Reflect on the benefits of cardio-respiratory fitness..

7. Week 7Module 2:

   • Unit 3: Muscular Strength and Endurance · 1.5 hours

     Define muscular endurance and strength.. List physical activities to measure muscular endurance or strength.. Understand the relationship between strength, power, and muscular endurance..

8. Week 8Module 2:

   • Unit 4: Develop of Physical Fitness Component · 1.5 hours

     Define physical fitness and differentiate health and skills related components.. List examples from each component.. Explore exercises to develop and maintain health-related components..

9. Week 9Module 3 Physical Fitness Programme

   • Unit 1: Definition of Physical Fitness Programme · 1.5 hours

     Explain physical fitness profile and its importance.. Discuss the procedure and techniques of collecting personal information.. Identify stages/levels of an individual's physical fitness status..

10. Week 10Module 3 Physical Fitness Programme

    • Unit 2: Procedure for Physical Fitness Programme · 1.5 hours

      Define physical fitness program and list the procedure for physical fitness.. Understand the health continuum and its relevance.. Explore methods of collecting personal information for exercise prescription..

11. Week 11Module 3 Physical Fitness Programme

    • Unit 3: Classification of Individuals Physical Fitness Status · 1.5 hours

      Explain individual physical fitness status and identify classifications.. Understand the principles of fitness program development.. Explore the influence of sex, age, body fat, and previous activity level..

12. Week 12Module 4:

    • Unit 1: Prescribing Exercise Programme · 1.5 hours

      Explain exercise prescription program and components of an exercise session.. Design exercise programs for physical fitness.. Discuss the mode of an exercise program..

    • Unit 2: Components of an Exercise Session · 1.5 hours

      Define exercise and identify the components of an exercise session.. Understand the importance of warm-up, muscular conditioning, and aerobic conditioning.. Explore the role of active recovery in preventing muscle soreness..

13. Week 13Module 4:

    • Unit 3: Selection of an Exercise Programme · 1.5 hours

      Explain physical fitness profile and discuss the procedure for collecting personal information.. Identify the stages/levels of an individual's physical fitness status.. Explore exercises to develop each component and assess it..

    • Unit 4: Modes of Exercises · 1.5 hours

      Define mode of exercise and list the types of exercises.. Understand the formulas for estimating maximal oxygen consumption.. Explore walking, running, and bicycle ergometer exercises..