Fitness School Home Study - Resistance and Gym Supervision

  • Gain essential knowledge to work in fitness instruction.
  • Elements covered include types of resistance training, equipment and applications
  • Learn how to develop training methods.
  • Access to a gym is required for the practical component
  • Study for professional development or to enhance career and job opportunities
  • Work in industries such as health, fitness and sport.

With an improved understanding of how to build, develop and sustain muscular health, you can make yourself more competent at work and more valuable to clients or employers.

Alternatively, successful graduates of this course have found employment in many different capacities in these industries (eg. as a practitioner, advisor, leader, marketer, manufacturer).


Open Learning - Resistance Training and Gym Supervision Course - Tutor Support Available

• Work as a fitness leaders, trainer or coach  
• Study for personal development as an athletes, aspiring weight lifters etc
• Learn the importance of resistance training to benefit people with back or muscle problems who need to understand and build their strength


There are 6 lessons in this course:

1. Types of Resistance Training

  • Principles of Resistance Training
  • Principles of Exercise; frequency, testing, time, type
  • Benefits of Resistance Training
  • Types of Resistance Training; Weights, Body Building, Power Lifting, Tubing
  • Muscle Contraction
  • Isotonic, Concentric, Eccentric, Isokinetic Exercise
  • Terminology
  • Resistance Training Program Components
  • Type of Activity
  • Misconceptions about Training
  • Major Muscle Groups

2. Equipment and Applications

  • Choosing the Best Training Equipment
  • Resistance Training Systems; free weights, pin loaded machines, isokinetic, resistance bands
  • Design of Fitness Equipment; Exercise Bikes, Rowing Machines, Treadmills, Step Machines, etc.
  • Training Variables; repetitions, sets, duration, workload, intensity, training frequency, work out time, etc.
  • Overload and Over training
  • Stretching
  • Warm Up
  • Recovery and Cool Down
  • Risk Management
  • Posture
  • Gym Maintenance
  • Health and Safety
  • Gym Standards

3. Understanding Movements 

  • Flexibility 
  • Exercises
  • Movement and Muscles; how muscles work, Muscle Fibre, Skeletal Muscle Types,
  • Types of Movement; free active, active assisted, active resisted, relaxed passive, forced  passive, etc
  • Types of Muscle Work
  • Types of Muscle Contraction
  • Physiological Adaptation
  • Muscle Tone

4. Selection of Exercises

  • Introduction
  • Body Shapes
  • Exercises for Different Sports; basket ball, football, track and field, etc
  • Problems During Exercise
  • Training Response
  • Tolerance capacity
  • Fatigue
  • Recovery
  • Training effect (i.e. over compensation)
  • Deterioration (i.e. Decay)
  • Injury and Ignorance

5. Developing Training Methods

  • Training Principles
  • Principles for beginner training; intermediate principles and advanced
  • Resistance Training Tips
  • Training with Your Own Body Weight
  • Use of Resistance Training

6. Planning a Program

  • Mental State for Training
  • Risky Clients
  • Fitness Goals
  • Length of Training Phases (Cycles)
  • Record Results and Make Changes as You Go


Duration: 100 hours



  • Identify different types of resistance training, the purpose of each, and explain the misconceptions that are commonly held about training.
  • Demonstrate a working knowledge of types of resistance training equipment available, its use, care and maintenance and application to training variables and client program needs.
  • Recognise correct resistance training form in exercises and apply correct techniques where necessary in demonstrating and instructing.
  • Select training methods and programming principles relevant to increasing strength, power, speed, local muscular endurance, cardio vascular endurance and weight loss.
  • Outline the training method relevant to increasing strength, cardio vascular efficiency, muscular endurance, physical rehabilitation and programs for sports people.
  • Plan and describe elementary circuit or resistance training programs for non risk clients.

Another Course to Consider:  
Muscles and Movement


Resistance Training Tips

Some resistance training tips are as follows:

  • Aim to perform about 10 varieties of exercises per session that train the major muscle groups.
  • Perform one set of 12 repetitions initially. More sets can be added when you are stronger, but don’t overdo it.
  • Adhere closely to the specific exercise techniques.
  • Perform exercises slowly and in a controlled manner, moving through a full range of motion to obtain maximum benefit.
  • Maintain a normal breathing pattern, exhaling on exertion.
  • Do your exercises on a comfortable mat or surface.
  • Put on some upbeat music to keep you motivated.
  • Remember to have a friend or partner check your body positions, to ensure you are doing the exercises correctly.
  • None of the exercises should hurt you; if they do, then discontinue that particular exercise. 

Training With Your Own Body Weight

This type of resistance exercise makes use of your own body instead of iron to create resistance. Fitness exercises that involve lifting your own body weight helps improve your posture and strengthen and protect your skeletal system. Some of these exercises - like abdominal crunches and push-ups - require you to heft your own body weight. Others are common calisthenics that you might have encountered during your gym class way back in high school. Training with your own body weight is fundamental to a strength-training program. They are usually combined with weight training and fits well with your weight training program. Some of these include lunges, push ups, crunches, leg lifts, squats, calf raises.


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