Advanced Diploma in Fitness Management

The fact remains that most fitness programmes are organized and run outside of
the schools and that most fitness instructors and leaders in these programmes have little
training. People want to exercise in a way that provides no medical risk and also
ensures that they reach their fitness goals quickly. This requires some experience,
which is what certification is meant to ensure. With the fitness industry growing so
rapidly, it becomes increasingly important that persons at all levels in the industry have
specific training to do their jobs competently.

OBJECTIVES OF THE COURSE
1. To produce well -trained fitness instructors.
2. To spread the message of positive health and fitness as taught in fitness
exercises programmes to people in a systematic and scientific manner.
3. To provide a proper perspective and insight into various aspects of
resistance exercises, in the barbells and weight machines and aerobic
exercises to the trainees.

SEMESTER-I - PAPER -I ADFM- 2007-08 ONWARDS
CONCEPT OF FITNESS
UNIT - I
Meaning and importance of fitness-Meaning and importance of exercise-Some
misconception about exercise- Relationship between fitness and wellness and health.
UNIT - II
Components of performance - related fitness-strength-endurance-Power-Agility-
Co-ordination, speed. Components of health - related fitness muscular strength
endurance-flexibility- body composition-cardio respiratory endurance.
Types of exercises - aerobic and anaerobic exercises-isometric- isotonic and Isokinetic
exercises-stretching exercises
UNIT - III
Meaning of training and conditioning- factors that influence exercise
prescription- age- sex-health status - individual needs - health and lifestyle screeningplanning
a work out ( warm up conditioning and cool down) planning a circuit
programme- principles of exercise prescription (training threshold, overload,
specificity, reversibility and progression)
UNIT - IV
Periodization in Training and conditioning - principles of conditioning -
Importance of training - training load.
Difference types of circuit training-Difference types of weight Training
schedule-Maximum strength-explosive strength- strength endurance.
Unit - V
Flexibility training- warm up - divisions of warm up- stretches for the upper
body- stretches for the lower body- stretches for the upper and lower back- stretches for
the chest and abdomen. Fitness and bodybuilding- various methods of training for
building the muscles.

SEMESTER-I - PAPER -II DFM- 2007-08 ONWARDS
INTRODUCTION TO ANATOMY, PHYSIOLOGY,
KINESIOLOGY AND SPORTS INJURIES
UNIT - I
Cell structure- qualities of all living matter- elementary tissues of the body and
their functions. Classification of bones - axial and appendicular skeleton and their
functions - Arches of the foot - sex differences in the skeleton - classification of joints
with examples for each.
UNIT - II
Circulatory system- composition of blood- blood groups-functions of blood and
its components - structure of heart - cardiac cycle- circulation of blood- blood pressureblood
vessels. Respiratory passages- the lungs and respiratory movements- external and
internal respiration functions of the lungs. Nerve cell-motor and sensory impulses,
reflex action - functions of the skin, kidney, eye and ear.
UNIT - III
Definition and importance of knowledge of Kinesiology for the fitness
instructor terminology of various types of movement around joint.
Classification to muscles- structure of a skeletal muscle- two joint muscles- grouping of
muscles ( agonist, antagonist, stabilizers neutralizers).
UNIT - IV
Location and action of the following muscles: Pectoralis major- serratus
anterior-trapezius-deltoid- latissmus dorsi- biceps-triceps- bronchioradialis- supnatorpronator
teres-wrist flexors-with extensors- gluteus maximums-adductors of the thighpsoas
major- quadriceps-hamstring-gastronemius-soleus-peroneus groups-tibialis
posterior-rectus abdominus-sterno cleidomastoid.
Types of muscular contractions- (concentric eccentric and static) motor-unit- all
or none law - reciprocal innovation -types of muscle fibers and their significance.
UNIT - V
Common types of injuries strain, sprain, muscle cramp, fracture, dislocation,
skin injuries-diagnosis- immediate first aid treatment.

SEMESTER-II - PAPER -III DFM- 2007-08 ONWARDS
FITNESS ASSESSMENT AND MANAGEMENT
UNIT - I
Meaning of test, measurement and evaluation, selection of the test (valid,
reliable and sensitive) pre-test screening- techniques of fitness assessment- preparation
of fitness profiles and norms.
UNIT -II
Health-related physical fitness assessment - motor-performance fitness
assessment.
UNIT -III
Assessing cardio respiratory endurance- A sub maximal test using the bicycle
ergo meter-step-tests.
UNIT -IV
Evaluating flexibility -static flexibility-dynamic flexibility-sit and reach test.
UNIT -V
Evaluating muscular strength and endurance-handgrip strength - measuring
abdominal strength and endurance-measurement of back and lay strength - Modern
fitness training equipments

SEMESTER-II ADFM- 2007-08 ONWARDS
PRACTICAL - I
UNIT: - I : CALISTHENICS / FREE EXERCISES
01. Arm swinging - forward - downward - side wards and circling backward
02. Trunk bending forward & backward
03. Leg-(Hands on hips) Hopping with leg swinging sideways
04. Arm circles with hops
05. Alternate toe touch
06. Jumping jack
07. Prone alternating arm and leg raises
08. Prone alternating arm raises
09. Pelvic raises
10. Squat thrusts
11. Running in place
12. Push-up- or dip
13. Knee push - ups
14. Dips form bench
15. Pull - ups
16. Sit - ups
17. Leg rises
18. Trunk curl-ups
19. Trunk twister
20. Trunk side bends
21. Trunk raises
22. Half squats
23. Squat jumps
24. Inner thigh lift
25. Knee hug
UNIT - II : STRETCHING EXERCISES.
01. Heel cord stretch
02. Adductor stretch
03. Hamstring stretch
04. Quadriceps stretch
05. Chest stretch
06. Trunk rotations and lower back stretch
07. Upper and lower back stretch
08. Triceps stretch
09. Deltoid stretch
10. Internal rotation stretch (shoulder)
11. External rotations stretch (shoulder)
12. Piriformis stretch
13. Iliopsovas stretch
14. Upper calf stretch
15. Lower calf stretch
16. Upper back stretch
17. Lower back stretch
18. For arm and wrist stretch
19. Groin stretch
20. Legs apart seated hamstring stretches.
UNIT:- III :
A) BARBELL EXERCISES
01. Shoulder press
02. Bench press
03. Arm curl
04. Reverse curl
05. Wrist curl
06. Wrist roll
07. Upright rowing
08. Bent over rowing
09. Bent arm pullover
10. Straight arm pullover
11. Triceps extension
12. Good morning
13. Trunk twist
14. Half squat
15. Heel raise
16. Dead lift
17. Hack squat
18. Sido bends.
B) DUMBBELL EXERCISES
01. Shoulder press
02. One arm rows
03. Dumbbell flys
04. Lunges with dumbbells
05. Squats
06. Dumbbell curl
07. Triceps extension
08. Standing calf raise with dumbbell
09. Dumbbell laterals
10. Wrist curl
11.Supination
12.Pronation
13. Inward rotation of the shoulder
14. Outward rotation of the shoulder
15. Shoulder shrug
UNIT : IV
WEIGHT MACHINES
01. Lat pull down
02. Low pulley
03. Peck deck
04 Lateral raise
05. Bench press
06. Shoulder press
07. Leg curl
08. Leg extension
09. Leg press
10. Abdominal crunch
11. Hyper extension
12. Hip adductor
13. Hip abductor
14. Hack squat
15. Half squat
16. Roman bench
17. Abdominal conditioner
18. Dipping
19. Chinning
20. Leg raise
UNIT :- V
A) AEROBIC TRAINING EQUIPMENTS
01. Treadmill (Motorised)
02. Stationary Bicycle
03. Stepper
04. Rowing machine
05. Exercycle
06. Double burner
07. manual treadmill
B) AEROBIC EXERCISES
01. Walking
02. Jogging
03. Running
04. Swimming
05. Stepping on the bench
06. Skipping
07. Spot running
08. Side stepping

SEMESTER-II ADFM- 2007-08 ONWARDS
YOGA PRACTICAL - II
UNIT:- I
Fitness Evaluation: physical activity attitude assessment - assessing Health -
disease Risk factors - calories expended in life style physical activities - nutritional
analysis of various diet.
UNIT :- II
Calculating Target Heart rates for moderate Physical activities using percentage of
Heart Rate Reserve Method - Evaluating Cardiovascular fitness.
UNIT :-III
Evaluating Flexibility - planning and lodging stretching exercises. Evaluating
muscle strength - Evaluating muscular endurance - planning and logging muscle fitness
exercises free weights or resistance machines and calisthenics care of the back and neck
Evaluating body fatness - skin fold measurements - Height / weight and circumference
measures.
UNIT :-IV
Basic principles and methods relevant to practice teaching of fitness activities.
UNIT :-V
Preparation by the students systematic lesson plans for the physical
activities/exercises taught during taught during the course and daily maintenance of a
journal with plans for lesson. Actual conduct of five fitness lessons in the class and another
five lessons in fitness centers under proper supervision and competent evaluation.