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

American College of Sports Medicine. (2014). ACSM’s guidelines for exercise testing and prescription 9th Edition. Philadelphia: Lippincott Williams & Wilkins.

A Prescription for Better Health: Go Alfresco. [Harvard Health Letter] (2010, July). Retrieved from

Bellar, D. M., et al. The effects of combined elastic and free-weight tension versus free-weight tension on one-repetition maximum strength in the bench press. Journal of Strength & Conditioning Research 25(2): 459-463, 2011.

Berenson, T. (2014, November 20). Obesity Now Costs the World $2 Trillion a Year. Time Magazine. Retrieved from

Bicknell, J. Why Music Moves Us. Psychology Today. 30 January 2013.

Brito, L., Ricardo, D., Araujo, D., Ramos, P., Myers, J. & Araujo, C. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), pp.892-898.

Brunel University. “Jog To The Beat: Music Increases Exercise Endurance By 15%.” Science Daily., 2 October 2008. <>.

Campbell, L. & Wiesen, A. (2011) Restorative Commons: Creating Health and Well-being through Urban Landscapes: ISBN 978-0-16-086416-2 

Cawley, M. & Meyerhoefer, C. (2012). The medical care costs of obesity: an instrumental variables approach. Journal of Health Economics. 31(1):219-230. Retrieved from

[Page last reviewed: February 24, 2018   Content source: Centers for Disease Control and Prevention]

CDC 1. (June 6, 2018) Content source: National Center for Chronic Disease Prevention and Health PromotionDivision of Population Health. Retrieved from   

CDC 2. (June 24, 2019) Content source: Division of Nutrition, Physical Activity, and ObesityNational Center for Chronic Disease Prevention and Health Promotion. Retrieved from:

Chow, H., Mowen., A. & Wu, G. (2017) Who is Using Outdoor Fitness Equipment and How? The Case of Xihu Park. International Journal of Environmental Research and Public Health: April 2017, 14:448. doi:10.3390/ijerph14040448

Cleland, V., Crawford, D., Baur, LA., Hume, C., Timperio, A. & Salmon, J. (2014) A prospective 

examination of children’s time spent outdoors, objectively measured physical activity and overweight. International Journal of Obesity (Lond.): November 2008, Vol. 32, No. 11, pp. 1685-1693. 

Cooper, A.R., Page, A.S., Wheeler, B.W. et al. Patterns of GPS measured time outdoors after school and objective physical activity in English children: the PEACH project. Int J Behav Nutr Phys Act 7, 31 (2010).

Dalcourt, M. (2017, January 11). Loaded movement training: A missing link in today’s training protocols. Retrieved from

Donovan, G., Butry, D., Michael, Y., Prestemon, J., Liebhold, A., Gatziolis., & Mao, M. The relationship between trees and human health: evidence from the spread of the emerald ash borer. Am J Prev Med. 2013 Feb;44(2):139-45. 

Discover Accessible Fitness: A Wheelchair User’s Guide for Using Fitness Equipment (2014) National Center on Health, Physical Activity and Disability, Birmingham, AL.  Retrieved from

Dufek, J. (2002). Exercise Variability: A Prescription for Overuse Injury Prevention. ACSM’s Health & Fitness Journal, 6(4), pp. 18-23.

Gopinathan, P. (2019) Effect of circuit training on speed, agility and explosive power among inter collegiate handball players. International Journal of Yogic, Human Movement and Sports Sciences, 4(1): 1294-1296.

Grahn, P. and Stigsdotter, U. (2003) Landscape planning and stress. Urban Forestry and Urban Greening. 2 (2003): 000–000.

Green, J. (2019, April 26). A Solution to the Health Crisis: Prescribed Time in Neighborhood Parks. Retrieved from

Hales, C., Carroll, M., Fryar, C. & Ogden, C. (October 2017) NCHS Data Brief October 2017 U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Centers for Disease Control and Prevention National Center for Health Statistics Prevalence of Obesity Among Adults and Youth: United States, 2015–2016: No. 288. Retrieved from

Impact of the Built Environment on Public Health (June 2011) Retrieved from

Jett, M. and Swank, A. (2013) Metabolic Resistance Training: A Strategy to Add “Play” to Our Clinical Programs. ACSM’s Health and Fitness Journal, March/April 2013, Vol.17, No.2, pp. 31-33.

Karim, N., Hasan J.A., & Ali, S.S. (2011) Heart Rate Variability – A Review. Journal of Basic and Applied Sciences, (7)1, pp.71-77.

Klika, B. and Jordan, C. (2013) High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment. ACSM’s Health & Fitness Journal: May/June, Volume 17(3), pp. 8–13.

Kravitz, L. (2016). Peripheral Heart Action Training: “What’s Old is New Again”. Retrieved from

Krinski, K., Machado, D., Lirani, L., DaSilva, S., Costa, E., Hardcastle, S. & Elsangedy, H. Let’s Walk Outdoors! Self-Paced Walking Outdoors Improves Future Intention to Exercise in Women With Obesity. J Sport Exerc Psychol. 2017 Apr;39(2):145-157. doi: 10.1123/jsep.2016-0220.

Matthews, J., Merrill, S., Lynch, S., Nagel, M., and Digate Muth, N. (2016). ACE Group Fitness Instructor Handbook: The Professional’s Guide to Creating Memorable Movement Experiences. San Diego, CA: American Council on Exercise. pp.155-156.

Matthews, J. Benefits of Group Fitness Classes (Top 5 Reasons People Love Them). Ace Fitness, 05 April 2016,

Mikesky, A. E., et al. Efficacy of a home-based training program for older adults using elastic tubing. European Journal of Applied Physiology and Occupational Physiology 69(4):316-320, 1994.

Nwankwo, T., Yoon, SS., Burt V., and Gu, Q. Hypertension among adults in the US: National Health and Nutrition Examination Survey, 2011-2012. NCHS Data Brief, No. 133. Hyattsville, MD: National Center for Health Statistics, Centers for Disease Control and Prevention, US Dept of Health and Human Services; 2013.

Olympic passion turns into “exercise fervor” in China Chinese Embassy in the U.S., 29 August

2008 Xinhua News Agency. Retrieved from

Piras, A., Persiani, M., Damiani, N. et al. (2015). Peripheral heart action (PHA) training as a valid substitute to high intensity interval training to improve resting cardiovascular changes and autonomic adaptation. European Journal of Applied Physiology, 115, 763-773.

Price, D. (2012, March 16). Whole-Body Strength Training Using Myofascial Lines. IDEA Fitness Journal Retrieved from

Quaglio, L. An Insider’s Guide to Outdoor Training Sessions. NASM, 23 August 2016,

Randall, Laura (2008). Day and Overnight Hikes: Palm Springs Menasha Ridge Press,

ISBN 978-0897329811.

Sinclair, J. (2018, June). Stand Up to Aging. IDEA Fitness Journal, pp. 16-20.

Smith, L., Gardner, B., Aggio, D. & Hamer, M. Association between participation in outdoor play and sport at 10 years old with physical activity in adulthood. Journal of Preventive Medicine: May 2015, Vol 74, pp. 31-35.

Spears, Shelby. (2017, June) 6 Reasons Why Nature May be the Best Gym. IDEA Fitness Journal, pp.34-41.

“The rise of the adult playground”. [BBC News] (2012, May). Retrieved from

Thompson, W. (2019) Worldwide Survey of Fitness Trends for 2020.  ACSM’s Health & Fitness Journal, November/December 2019, Vol. 23, No. 6, pp. 10–18. Retrieved from

Wallace, B. J., et al. Effects of elastic bands on force and power characteristics during the back squat exercise. The Journal of Strength and Conditioning Research, 20 (2): 268–272, 2006.

Wiiliams-Evans, K. (2017, January). 7 Principles for Outstanding Boomer Workouts. IDEA Fitness Journal, pp. 32-39.