Course Content
Introduction
Please review this information prior to starting the course.
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Get Started Here
Our Story
Download the Training Manual
1. Current State of Health and Fitness
Learning objectives: -- Understand current statistics around physical fitness, inactivity and obesity within the US and worldwide -- Gain an understanding of how obesity and disease impact healthcare costs and overall public health -- Understand how FitLot Outdoor Fitness Parks can be part of the solution
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Current State of Health and Fitness
2. History and Benefits of Outdoor Fitness
Learning objectives: -- Understand the history of outdoor fitness and outdoor fitness parks -- Describe the health benefits of exercising outdoors -- Explain the potential impact of accessible green space and outdoor fitness parks on public health and communities
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History and Benefits of Outdoor Fitness
Personal Health Benefits
Community and Public Health Benefits
3. Group Training in Public Spaces
Learning objectives: -- Understand the benefits of exercising in groups -- Identify considerations for training in outdoor and public spaces -- Identify specific areas of concern for instructors leading classes safely in outdoor public spaces
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Group Training in Public Spaces: Intro
Considerations for Group Training in Outdoor and Public Spaces
4. Circuit Training Overview
Learning Objectives -- Understand the history behind circuit training programs -- Learn the benefits of circuit training, based on research -- Understand why circuit training is effective in a community class setting
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Circuit Training Overview
5. Review of Anatomy
Learning Objectives -- Reinforce the importance of a basic understanding of bones and muscles -- Review the basic joint actions and types of muscle contractions -- Review the anatomical planes and understand their utilization in exercise programming
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Review of Anatomy: Intro
Bones
The Spine
Muscles and Joints
FitLot Circuit Training: Foundational Movement Elements
6. Foundational Training Principles and Concepts
Learning Objectives -- Understand the basic components of physical fitness -- Explain basic principles of exercise programming -- Review select points of exercise physiology and the various energy pathways
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Components of Physical Fitness
Principles of Exercise Prescription
Summary of Energy System Pathways
7. Training Fundamentals
Learning Objectives -- Describe and demonstrate fundamental movements -- Understand the fundamental elements that are incorporated into FitLot Circuit Training classes -- Identify the 11 fixed stations of the outdoor fitness park structure and describe exercises that may be performed at each of them.
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Fundamental Movements
The FitLot Stations
8. FitKit Resistance Band Training
Learning Objectives -- Understand the FitKit Resistance Band System and how it can be incorporated into FitLot training -- Explain how the FitKit resistance bands, and other equipment utilizing anchor points, attach to the FitLot structure -- Understand existing research that supports the effectiveness of resistance band training -- Describe specific exercises that use the FitKit resistance bands
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FitKit Resistance Band System
FitKit Fundamentals
Helpful Resources for Trainers and Users
9. FitLot Circuit Training Program
Learning Objectives -- Understand FitLot Circuit Training Program methodology -- Understand how FitLot Circuit Training classes are organized and implemented -- Learn how to plan a FitLot Circuit Training class
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Planning Outdoor Fitness Park Programming
FitLot Circuit Training Class Format
Details of A FitLot Circuit Training Class
10. Coaching and Class Instruction
Learning Objectives -- Understand successful instruction techniques for teaching outdoor fitness classes -- Describe best practices for class execution regarding music, timing, vocal instruction, monitoring intensity, and class setup
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Getting Started
Class Execution
11. Considerations for Special Populations and Health Emergencies
Learning Objectives -- Understand the importance of pre-screening and health risk assessment procedures as part of the registration process -- Identify common conditions that may present special health and safety concerns in an outdoor fitness park class -- Identify special populations that may require extra attention and modifications during an outdoor fitness park class -- Describe environmental conditions that may arise when instructing outdoor fitness classes and how to handle them safely -- Identify emergency conditions and situations and explain corresponding appropriate action
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Considerations for Health Emergencies
Special Populations
Other Health Conditions
Appendices
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Appendix A
Appendix B
Appendix C
Appendix D
References
FitLot Coaches Training Course
About Lesson

The FitLot Training System is built upon research based exercise science principles and methodologies. As a trainer, having a firm understanding of exercise science and kinesiology will help you better facilitate FitLot Training classes. Understanding the foundational concepts covered in this section helps trainers better communicate the benefits behind the movements being performed during class. For some participants, understanding “the why” behind the movement not only helps build credibility and trust in the trainer, but also motivates and encourages them to focus on proper execution and technique. While sample circuit workouts are provided, you as a trainer should feel comfortable creating your own. Ensuring that the following principles are applied to the creation of a workout helps maintain the effectiveness and consistency of the FitLot Training System.

Let’s take a closer look at some important principles and concepts related to the FitLot Training System.

Components of Physical Fitness

The most common components of physical fitness are divided into two groups: health-related attributes and skill-related attributes. Both components of fitness are addressed through the structure of FitLot Training Circuit classes. A skilled trainer ensures that both health-related and skill-related attributes are integrated into a training session. While they may not all be addressed in every class, programming should aim to train each component in appropriate ways and for a variety of fitness and skill levels.

Health-Related Components of Physical Fitness

Cardiorespiratory

The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained exercise or physical activity

Muscular endurance

The ability of a muscle to perform repeated or sustained contractions without fatigue

Muscular strength

The ability of a muscle to exert maximal force

Flexibility

The range of motion at a joint

Body composition

The amounts of fat mass and fat-free mass in the body
Adapted from: ACE Group Fitness Instructor Handbook, 2016

Skill-Related Components of Physical Fitness

agility

The ability to rapidly and accurately change the position of the body in space

coordination

The ability to accurately perform complex movements

Balance

The ability to maintain equilibrium while stationary or moving

power

The ability to perform with maximum effort in as short of a period of time as possible; performing muscle contractions at high velocity

reaction time

The amount of time elapsed between the stimulus for movement and the beginning execution of the movement

speed

The ability to perform a movement or cover distance within a short period of time
Adapted from: ACE Group Fitness Instructor Handbook, 2016
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