Course Content
CERTIFIED FITNESS TRAINER [CFT]
Online
Welcome and Orientation
Role and Responsibility of a Fitness Trainer
• Understanding Fitness and Its components
• Definition of a Fitness
• Attributes and Education
• Scope of Practice of a Fitness Trainer
• Working according to International standards i.e. according to the EHFA guidelines and/or standards and value of working to these standards
Human movement and Exercise physiology
• Bones & Joints
• Muscles and their actions
• Heart, lungs and circulation
• Warm up and cool down
• Aerobic & Anaerobic systems – Energy systems
Training Principles
• F.I.T.T Principle
• Adaptations and progressions
• Biomechanics
• Safe & Effective exercising
• Exercise technique and cueing
• Basic nutrition guidelines
Delivering a fitness session
• Health and safety checks
• Introduction and starting a session
• Information gathering
• Warm up, main activity and cool down
• Ending a session, self-reflection and giving/receiving feedback
Onsite
PRACTICALS (LOWER BODY)
• Squat
• Lunges
• Leg Extension
• Leg Curl/Hamstring Curls
• Calves/TA (Tibialis Anterior)
• Abductors/Adductors/Hip Flexors
PRACTICALS (BACK)
• Deadlift (Barbells/Dumbbells)
• Bent over Barbell Rows
• Seated Rows
• Lat pull down (Wide grip)
• Lat pull down (Narrow grip)
• Lat Pull Down (Back)
• High Pulley Row/Low pulley Row
• Pull ups/Chin ups
PRACTICALS (BICEPS)
• Biceps Curls (Pulleys, Barbell, dumbbells, variations etc.]
• Hammer Curls
• Concentration Curls
• Preacher Curls
PRACTICALS (CHEST)
• Push ups
• Butterfly
• Chest Flies
• Barbell Bench Press (Flat)
• Dumbbell Bench Press (Incline)
PRACTICALS (SHOULDERS)
• Military press
• Upright Rows
• Front raise
• Lateral Raise
• Rear deltoid flies
• Shrugs
• Rotator cuffs (Internal/External Rotation)
PRACTICALS (TRICEPS)
• Triceps Kickback
• Skull Crusher
• French Curls
• Close grip bench press
• Pulley push down
• Bench Dips
• Bar Dips
PRACTICAL (CORE)
Sit ups
• Curls
• Leg raises
• Plank
• Hanging Leg Raises
• Back Extensions
• Russian Twist
Practical Assessment
Training Schedule
Approximately 4 weeks overall which includes:
Online Training
11.00 AM- 2.00 PM
(11 DAYS TOTAL x 3 HOURS)
6 HOURS CPR ONSITE
ONSITE TRAINING/ PRACTICAL
11.00-5.00 PM
(4 DAYS TOTAL x 6 HOURS)
Week 01
DAY 01.
Role of a fitness trainer
DAY 02
Role of the fitness trainer contd.
DAY 03
Understanding anatomy, muscles and its action
DAY 04
Anatomy for the cardiorespiratory system and circulations
DAY 05
Human movement and exercise physiology
Week 2
DAY 01
Biomechanics ,contd.
DAY 02
Exercise physiology, nervous system, power points, diagrams
Day 03
Exercise physiology contd. respiratory adaptations, endocrine system
Day 04
Formative assessments on anatomy, physiology, biomechanics with assessor and IQA( 1 HOUR)
Communication skills
Day 05
Communication skills
Discussions
Formative assessment
Week 3
DAY 01
Lifestyle management with focus on nutrition, hydration techniques, stress management
DAY 02
PRACTICALS, ONSITE 11.00-5.00 PM
Understanding tools for physical assessment
Different types of questionnaires
Dealing with moods of clients and motivation
DAY 03
PRACTICALS, ONSITE 11.00- 5.00 PM
Lifestyle management with focus on understanding how to modify exercises, create safe and effective exercises
Health and safety guidelines
Understanding skills involved in supporting participants
DAY 04
PRACTICALS, ONSITE 11.00- 5.00 PM
Understanding health, safety issues , emergencies
Practice
DAY 05 (11.00-5.00 PM)
PRACTICALS, ONSITE
Reviewing all the practical content
Practice
Role plays
Week 4
DAY 01 (11.00- 5.00 PM)
PRACTICAL , ONLINE
CPR AED