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

Number of Stations: The number of stations utilized may vary based on the number of participants, timing of work and recovery, the number of rounds, and the space available. There are 24 stations available at each FitLot Park. If there is usable greenspace available outside of the FitLot, additional exercise stations can be added. 

Number of Rounds: The number of rounds may vary between 1-3, depending on the number of stations, the objective of the workout, and the trainer’s plan.

Total Class Duration: The recommended total length of the circuit training session is 60 minutes. If needed, a trainer or the Department of Parks and Recreation may choose to offer 30 or 45 minute classes as well.

Recommended Class Break Down

Training Session Segment

Time

Entire session

60:00 minutes

Warm up

7:00-10:00 minutes (including intro of stations)

Main Circuit 

40:00-45:00 (including work and rest periods)

Rest between rounds

3:00-5:00 minutes

Cool down/Flexibility and Mobility

7:00-10:00 minutes

 

Possible Work/Rest Ratios for Main Circuit

Work

Rest

30 seconds

30 seconds

40 seconds

20 seconds [*This would be challenging if participants are documenting their repetitions.]

50 seconds

25 seconds

60 seconds

30 seconds

60 seconds

60 seconds

Additional Training Tools and Methodologies

FitLot Circuit Training Sessions may also integrate a variety of other popular fitness equipment, including but not limited to, resistance bands, jump ropes, medicine balls, TRX straps, cones, plyo boxes, and kettlebells. In addition, trainers may integrate various training methodologies in which they have experience teaching and proper education/credentials, including but not limited to yoga, Pilates, calisthenics, dance, barre, boxing/martial arts and obstacle course training.

Circuit Training Tracker

The below circuit training tracker is a helpful tool in planning and tracking your workouts using the fitness park. We’ve created space to list the station number, muscle group, exercise, date as well as work/rest ratio for that workout. In the date column, the user can record the number of reps they performed during the time allotted. Over time the user should be able to see trends in performance and make adjustments to their training approach based on the numbers. 

We’ve made this document available on our website so that anyone can download and edit it (using free Adobe software) to create their own workouts. As a coach you can use the circuit below as a class example.  Additional sample circuits can be found in the Appendix of this training course.

Pro Tip: Use the FitLot Station Map and Circuit Training Tracker/Planner documents together to plan your workouts. The map will help you remember where each piece of equipment is located and the planner will help you list out your movements and stations. You’ll notice that the FitLot Station Map below matches the circuit laid out in the tracker/planner above. You can download blank pdf versions of the station map to customize for your classes and participants by clicking here. 

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