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

Principles of Exercise Prescription

Creating and implementing safe and effective exercise prescriptions for clients are priorities for FitLot instructors. The following principles should guide trainers as they create new classes and use example classes provided by FitLot. With a basic knowledge of exercise physiology and how the human body responds to physical activity, a trainer should be well equipped to assist participants as they aim to improve their health and reach their fitness goals.

The FITT-VP Principle 

The FITT-VP Principle is the foundation of exercise program design.  It includes specification of the Frequency (F), Intensity (I), Time or duration (T), Type or mode (T), Volume (V), and Progression (P) of the exercises being performed. By manipulating these variables, a program with clear objectives can be created to meet the goals and needs of the individual (ACSM, 2014) 


The SAID Principle 

The ‘Specific Adaptation to Imposed Demands’ Principle asserts that the human body will adapt specifically to the stressors or demands, both biomechanical or neurological, that are imposed upon it. 

(Also referred to as simply the Principle of Specificity.)


The Overload Principle

The overload principle states that increased demands must be placed on the body to elicit a training effect or change. Progressive overload refers to the idea that these demands must be regularly increased over time in order to continue to get a response from the body. The amount of overload necessary to be safe and effective depends on the training state of the individual (Matthews et al. 2016).


The Progression Principle

This principle asserts that in order to continue to see gains and improvements from an exercise program, the exercise must gradually increase in intensity and become more challenging. Progression is the last piece of the FITT-VP principle, and can be implemented into programming by manipulating the other factors, FITT-V.


The Reversibility Principle

The physiological and neuromuscular effects and adaptations of exercise training, both resistance training and cardiovascular training, are reversible when individuals discontinue an exercise program. Muscles may atrophy and become weaker, while cardiovascular fitness may also decrease.


Peripheral Heart Action

Peripheral Heart Action (PHA) training involves alternating lower body exercises with upper body exercises in order to keep blood consistently circulating during the resistance training session. PHA training promotes positive adaptations in cardiovascular function and blood pressure, improves heart rate variability, and elicits increases in muscular strength (Piras et al. 2015) (Kravitz, 2016).


Ground to Standing

Ground to Standing movement patterns refer to those that require a person to get off the ground from various positions, and to finish in a standing position. Research has found that the ability and ease of getting from the ground to a standing position is directly linked to decreased mortality rates, meaning a person is predicted to live longer (Brito et al., 2014).

Variability Training

Variability Training (VT) refers to the notion that when exposed to a variety of stimuli, the body responds in accordance.  In addition to FITT-VP, other factors can be manipulated during exercise to elicit different responses from the body. These factors can include direction, plane of motion, speed, tempo, rhythm, hand position, foot position, range of motion, threshold, intensity, power, foundation, body position, and equipment. Variability Training increases physiological development, improves cardiovascular health and improves performance. Creating variation in training builds a body better suited to overcoming a variety of challenges, less inclined to injury, and overall more resilient.