Exercise Diet Fitness and Health QLS

• What is health?
  
• Physical, social and mental health
  
• What is exercise?
  
• Types of exercise – Sports Continuum
  
• The sports continuum
  
• What is fitness?
  
• Health benefits of taking part in regular exercise
  
• Ten reasons to get more active
  
• Health-related components of fitness
  
• Skill-related components of fitness
  
• Comparison of health and skill related fitness

• Definition of the components of fitness
  
• Detailed analysis of each component
  
• Why do we want to test our fitness?
  
• Measuring the components of fitness
  
• Components of fitness needed for different sporting activities
  

• How the body generates energy for exercise
  
• The creatine phosphate system
  
• The lactic acid system and oxygen debt
  
• The aerobic system
  
• Analysis of different training zones
  
• Principles of SPORT
  
• FITT principles
  
• Methods of training: continuous, Fartlek, interval, weight training, plyometrics, flexibility training and circuit training
  
• Examples of training sessions for each training method

• Physiological and psychological benefits of warming up
  
• Cool down – reasons why it is important
  
• Phases of a warm-up: body temperature raising, stretching and skill development
  
• Planning a training programme
  
• Applying the SPORT and FITT principles of training
  
• Periodisation – off season, pre-season, peak season and transitional period
  
• Planning a training session: warm up, main activity and cool down
  
• Examples of training programmes and sessions

• Social drugs: how smoking and alcohol affect sporting performance
  
• Other social drugs and their effect on sporting performance
  
• Types of performance enhancing drugs
  
• Examples and effects of performance enhancing drugs
  
• Blood doping
  

• How to prevent injury: environment, clothing and equipment, fair competition, obeying the rules and warm up and cool down
  
• Causes of sports injuries
  
• Accidental injuries, overuse injuries, chronic injuries
  
• Examples of sports injuries: soft tissue, skin and hard tissue injuries
  
• Injuries, symptoms and treatment
  
• RICE procedure
  
• More serious injuries
  
• Assessing the casualty’s condition DRACB
  
• How to treat an unconscious casualty
  
• Emergency action plan
  
• Other conditions that can influence sports performance

• A balanced diet
  
• The essential groups of nutrients
  
• Macronutrients and micronutrients
  
• Diet and exercise
  
• The importance of each nutrient for exercise
  
• Energy and diet: metabolic rate and physical activity level
  
• Energy in food
  
• Energy equations
  
• The athlete's diet: day of competition, after the event and glycogen loading
  
• Common eating disorders
  
• Healthy eating
  
• Food pyramids
  
• Examples of diets

• Outline of the different body systems
  
• The human skeleton
  
• Functions of the skeleton: ossification
  
• Cartilage
  
• Types of bone
  
• The skeletal frames: axial and appendicular
  
• Exercise and the bones
  
• Definitions of fixed, slightly movable and synovial joints
  
• A typical synovial joint structure
  
• Movement patterns at synovial joints
  
• How exercise can help improve the skeletal system

• Functions of muscles
  
• Types of muscle tissue
  
• Skeletal muscles – structure and functions
  
• Muscular contractions: isotonic, isometric and isokinetic
  
• How muscles are attached to bones
  
• Muscle fibres: slow and fast twitch
  
• Characteristics of muscle fibres and exercises they relate to
  
• Major muscles in the human body: location and function
  
• Exercises to strengthen the muscles
  
• Benefits of warming up the muscles
  

• Parts of the body that make up the cardiovascular system
  
• Functions of the cardiovascular system
  
• The double pumping action of the heart
  
• Pulmonary circulation
  
• Systemic circulation
  
• Structure of the heart
  
• Blood flow through the heart
  
• How does the heart pump blood?
  
• Blood vessels: arteries, veins and capillaries
  
• The heart and exercise
  
• Heart rate measuring the pulse
  
• What happens to our cardiovascular system when we exercise?
  
• Long-term effects of training on the cardiovascular system
  
• Components and functions of blood
  
• The blood and exercise
  
• Blood pressure measuring blood pressure
  
• Factors affecting blood pressure
  

• Structure of the respiratory system
  
• How air passes through the body
  
• Pulmonary ventilation
  
• The mechanics of breathing
  
• Inspiration and expiration
  
• How we get oxygen to the working muscles
  
• External respiration
  
• Internal respiration
  
• Capacity for exchanging gases
  
• The Respiratory System as we exercise

• What is digestion?
  
• Energy molecules in food
  
• Chemical digestion
  
• Physical digestion
  
• The digestive process
  
• Parts of the digestive system and their functions
  
• What is an enzyme
  
• Food enzymes
  
• Digestive enzymes
  
• The digestive system and exercise
  

• Basic functions of the nervous system
  
• Parts of the nervous system
  
• The central nervous system – parts of the brain
  
• The spinal cord
  
• The peripheral nervous system: sympathetic and autonomic nervous systems
  
• Reflex actions and conditioned reflexes
  
• Receptor organs
  
• The nervous system and sport

• Hormones
  
• Hormone producing organs and body parts
  
  
• The endocrine system and exercise

• Defining anxiety – cognitive and somatic
  
• Types of anxiety
  
• Anxiety and sport
  
• Stress
  
• The causes of stress
  
• Symptoms of stress
  
• Stress management
  
• Stress management techniques

This course is assessed through a series of written assignments, which are submitted to your tutor to be marked. No external examination is required.

You may start at any time and have a full year to complete your studies. We suggest that the course will take approximately 100 hours to complete, so you have a lot more time than you need. This is to give you ultimate flexibility so that your course is adaptable around your lifestyle.

The course has been designed for distance learning at home or at work. Students will receive all course materials by post in addition to full tutor support by email.

At the end of this course successful learners will receive a Certificate of Achievement from the Quality License Scheme and a Learner Unit Summary (which lists the components the learner has completed as part of the course).