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

Circuit training was first created in the 1950s. It initiated a distinct mode of training that delivered both strength and cardiovascular benefits, while proving to be time-efficient and engaging. Circuit training is proven to be an effective methodology to improve physical fitness and overall health. It is an accessible training method, inclusive of a wide variety of age groups and fitness abilities. The FitLot Training System utilizes circuit training style fitness programs in outdoor fitness parks in order to best serve the general public in a simple, safe and effective manner.

“Elements of circuit-style training programs were present early on in history. The modern form of circuit training was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England (8). It was initially examined as a 9 to 12 exercise protocol where participants performed exercises at a moderate intensity (about 40% to 60% of 1 Rep Max values) for a specified number of repetitions or amount of time. Once the repetitions were performed or time expired, the participant would move to the next exercise station with very little rest. Improvements in muscle strength and endurance were observed, as well as components of aerobic fitness (8). The efficiency of this type of training grew in popularity and expanded because of advances in equipment by the United States (selectorized and hydraulic equipment)” (Klika et al. 2013).

What does the science say about circuit training?

  • Circuit training can elicit adaptations in the cardiovascular system and decrease fat mass in the elderly population (Romero-Arenas et al. 2013).
  • Circuit training was associated with a greater metabolic disturbance and cost during the early phases of Excess Post-Exercise Oxygen Consumption (EPOC) in untrained women (Braun et al. 2005).
  • “Circuit weight training is a great strategy to improve the body composition, muscle strength and cardiovascular functions and, consequently, to maintain functional capacity during aging” (Romero-Arenas et al. 2013).
  • Combining circuit weight training and high intensity interval training is effective for achieving significant caloric expenditure and metabolic and cardiorespiratory response (Nunez et al. 2020).
  • Integrating cardio interval stations into circuit weight training routines may enhance fitness benefits and maximize time-efficiency more so than traditional circuit training methods (Skidmore et al. 2012).
  • An exercise circuit including functional training exercises can be beneficial for an elderly person wishing to improve physical functioning and mobility (Whitehurst et al. 2005).
  • A lower-intensity circuit comprised of just strength exercises can elicit a good cardiovascular response (Gotshalk et al. 2004).
  • Circuit training improves the physical fitness qualities of speed, agility, and explosive power, and serves as an effective training strategy for participants (Gopinathan, 2019).
ommunity members of various ages and fitness levels participate in a circuit training class using a FitLot Outdoor Fitness Park in New Orleans, LA, USA.

ommunity members of various ages and fitness levels participate in a circuit training class using a FitLot Outdoor Fitness Park in New Orleans, LA, USA.

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