Course Content
Please review this information prior to starting the course.
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
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
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
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
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
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
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.
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
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
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
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
FitLot Coaches Training Course
About Lesson

Knowing a muscle’s location, origin, insertion, and joint action helps a trainer understand how best to challenge it, strengthen it, and/or stretch it. An experienced trainer will be able to communicate where in the body participants should feel a particular movement. Identifying weakness, tightness, or other muscular imbalances allows trainers to provide valuable information to individuals that will help them move and feel better.

chart of muscles

Joint Actions

  • Flexion: Bending movement; decreases relative angle between segments
  • Extension: Straightening movement; increases relative angle between segments
  • Plantarflexion: Extension at the ankle; toes point away from knee
  • Dorsiflexion: Flexion at the ankle; toes flex towards knee
  • Abduction: Movement away from the midline of the body
  • Adduction: Movement toward the midline of the body
  • Internal rotation: Rotation toward the midline of the body
  • External rotation: Rotation away from the midline of the body

Types of Muscle Actions

  • Concentric: Muscle contracts and shortens; joint angle decreases
  • Eccentric: Muscle elongates and lengthens; joint angle increases
  • Isometric: Muscle contracts; force production occurs with no noticeable change in joint angle or muscle length


Anatomical Position and Planes of Motion


Anatomical position is the standard position used to describe the locations of body parts and their relationship to one another. A body in anatomical position stands upright with head and feet pointed forward, arms extended by the sides, and palms facing forward.

The human body is designed to move in multiple directions and in multiple planes of motion. When creating balanced exercise classes, all planes of motion – Sagittal, Frontal, and Transverse – are addressed. Participants should be challenged in different directions, at different angles, and in various positions for optimal results. By being mindful of these ideas, we ensure that participants are training the way the body is designed to move, which can improve performance and minimize  pain in daily life and sport.