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Free Online Courses, Classes and Tutorials

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A healthy body is essential for a healthy mind, and our Focus on Personal Fitness brings you a tailor made programme of courses that focus on your physical wellbeing, ensuring you are ready to take advantage of all life’s opportunities. You’ll learn how to avoid injury, optimise your training and develop your personal performances. This Learning Path will help you improve your core strength, flexibility and stamina with a variety of workout routines including strength-training, calisthenics, plyometrics and yoga.



Courses in this Learning Path

  1. Personal Health and Fitness

    Everyday our attitudes and opinions about our personal well-being are influenced by messages and advertising on the television, in newspapers, on the radio and Internet. How the media portrays health and fitness has a major influence on individuals and society as a whole. This free online course begins by looking at how we define what health is and how media and society influence our attitudes and opinions to what we think is healthy and what is not.

    The course then covers aspects of health and fitness such as healthy eating, aerobic fitness and how exercise affects mental health. This course will be of interest to any person who is interested in their health and wants to be informed and educated on ways to improve their own personal health and fitness.

    1-2 Hour
    50 Points
  2. Physical Fitness - Fitness Tips and Workout Routines

    The free online course Physical Fitness - Fitness Tips and Workout Routines has been designed to teach you how to improve your physical health and well-being. The course will introduce you to the theoretical aspects of physical fitness and provide you with practical workouts that can help you develop and maintain it. Obesity is becoming a global epidemic in developed countries across the world and is associated with many chronic diseases such as diabetes, heart disease and some forms of cancer. Research has consistently proven that maintaining a high level of physical activity and fitness can have significant benefits on many aspects of your life including your physical health and mental health.

    The course begins by introducing you to the basics of exercise physiology – the branch of science which studies how the body responds and adapts to physical exercise. Firstly, you will be introduced to definitions and terminology that are central to exercise physiology. This will help you obtain a strong grounding in the subject and benefit your learning throughout the course. You will then study the cardiovascular system and the skeletal muscular system. You will learn how the cardiovascular system functions and how the heart supplies oxygen-rich blood to the active skeletal muscles during exercise. Finally, you will examine various activities and workouts that have been shown to increase cardiovascular fitness.

    This course will be of great interest to professionals who work in the health and fitness industry and to anyone who wants to learn more about improving their physical fitness.

    1-2 Hour
    50 Points
  3. Health and Fitness - Running Tips, Swimming and Strength Training

    The free online course Health and Fitness - Running Tips, Swimming and Strength Training is designed to show you how running, swimming and strength training can improve your strength, flexibility, endurance and overall fitness levels. It will also show you how you can practice running, swimming and strength training and stay injury-free.

    The course begins by focusing on running as a means of building and maintaining fitness. You will learn about the importance of using good running shoes, what surfaces to run on to stay injury free and examine the correct mechanics that should be used while running. This section concludes by presenting a range of strategies that will help you increase your running mileage in a safe and progressive manner. The course then looks at how swimming can help you build and maintain fitness. You will learn about equipment that is needed in order to swim safely in both the open water and a swimming pool. This will help you appreciate the difference between open water and pool swimming as they are both conducted in extremely different environments. This section concludes by examining how to develop swimming skills in the freestyle and breaststroke.

    Finally, the course looks at how strength training can be used as a tool to help you stay fit and healthy. You will learn about the necessary precautions you need to take to ensure that you train safely, including completing warm-up and cool-down before and after exercise and completing all lifts with the correct technique. You will also study a wide range of exercises that can be used to increase strength in all areas of the body, including the legs, back, shoulders, arms and chest.

    This course will be of great interest to anyone who wishes to improve their overall strength and fitness levels in a safe and progressive manner. The course will also be of interest to professionals who work in the health and fitness industry or individuals who may be interested in pursuing a career in the health and fitness.

    1-2 Hour
    50 Points
  4. Health and Fitness - Flexibility, Calisthenics and Plyometrics

    The free online course Health and Fitness - Flexibility, Calisthenics and Plyometrics is designed to show you how stretching exercises, calisthenics and plyometrics can be used to help improve your flexibility, core strength, and muscular speed and power. The course begins by focusing on flexibility and stretching. Firstly, an accurate description of what exactly is meant by flexibility is given. You will then learn about the many benefits of having high flexibility levels and study the process of how flexibility is developed within muscles all around the body. This section concludes by examining various flexibility development techniques and provides you with a variety of examples of stretches that will help you improve your own flexibility levels.

    The course then continues by examining how calisthenics can help you build and maintain fitness and core strength. You will learn how calisthenic exercise differs from more conventional forms of exercise such as basic strength training. You will then learn how calisthenic exercise develops both muscular strength and endurance by targeting multiple development systems within the muscle. Next, you will study the critical role that technique plays in remaining injury free while performing calisthenic exercises. This section concludes by presenting a range of calisthenic exercises that help develop a variety of muscle groups around the body. Finally, the course looks at how plyometric exercise can be used to develop explosive speed and power within various muscle groups around the body. You will learn about the high impact nature of plyometric exercises, the potential for injury and ways to decrease the risk of injury when performing them. You will learn about the correct surfaces to train on, what sports shoes to wear, the correct equipment to use and what techniques to follow when performing plyometric exercises. Finally, you will learn about a range of low, medium and high intensity plyometric exercises that can be used to develop explosive speed and power in various muscle groups around the body.

    This course will be of great interest to anyone who wishes to improve their overall flexibility, core strength and suppleness in a safe and progressive manner. The course will also be of interest to professionals who work in the health and fitness industry or individuals who may be interested in pursuing a career in the health and fitness.

    2-3 Hours
    50 Points
  5. Yoga Exercises

    Yoga is an exercise system used by millions of people around the world to gain a healthier lifestyle. In this free online course, Dashama, who is an innovator in the field of yoga, mind/body transformation and healing, will guide you to a deeper understanding of yourself through yoga, teaching you a powerful system to access a healthier physical and mental state of well-being.

    This course will be of great interest to all learners who would like to learn the basics of yoga and to learn how to gain a healthier and more energetic lifestyle.

    1-2 Hour
    50 Points
  6. Yoga Exercises for Core Strength and Flexibility

    For learners who have completed the free online introductory yoga course titled "Yoga for a Healthier Lifestyle" available on Alison, this new yoga course will be a welcome follow-up as it teaches you new yoga exercises and techniques that will help you improve your core strength and flexibility.

    This free online yoga course teaches you in a step-by-step manner more advanced yoga techniques such as how to fine tune your bodily alignment, improve your balance and posture, yoga techniques for the neck, hips and lower back, and very important breathing techniques for inner calm and stress relief.

    This free online yoga course will be of great interest to learners who have some knowledge and experience of yoga techniques and would like to gain a greater knowledge and understanding of more advanced techniques that will strengthen the inner core and improve flexibility.

    1-2 Hour
    50 Points
  7. Physical Fitness - How to Avoid Injuries and Train Safely

    The free online course Physical Fitness - How to Avoid Injuries and Train Safely is designed to show you how to train safely in challenging environments, how to prevent and treat a range of injuries and what effects performance enhancing substances can have on your health.

    The course begins by focusing on three specific environments in which it is difficult to safely train: extreme heat, extreme cold and high altitude. You will learn the necessary precautions that must be taken in order to ensure that you stay safe in each environment. First you will learn how the body adapts to protect itself in each environment, next you will study the external factors that can make it difficult for your body to adapt to each environment and to conclude you will study a range of conditions that can be acquired from failing to take the necessary precautions to remain safe in each environment.

    The course then continues to examine something which individuals who regularly engage in physical training will experience, namely, injuries. You will learn how to identify common indicators of injury such as swelling, inflammation and reduced range of motion. Next, you will study the most common injuries that are experienced by those who engage in regular physical activity. Finally, you will learn how to prevent and treat a range of injuries including fractures, sprains and shin splints.

    The course concludes by examining the effects performance enhancing substances such as anabolic steroids can have on your body. You will study both the positive and negative effects of anabolic steroids and examine the legal implications of taking them. You will also examine a range of other performance enhancing substances including human growth hormone, erythropoietin and ephedrine. You will learn about the effects that they can have on your overall performance and long-term health.

    This course will be of great interest to anyone who wishes to gain a greater insight into the necessary steps that must be taken to remain safe while training. The course will also be of interest to professionals who work in the health and fitness industry or individuals who may be interested in pursuing a career in the health and fitness.

    2-3 Hours
    50 Points

Complete!

Successfully complete all of these courses to receive a Personal Fitness Learning Path Award.

All your learning will be reflected in your Learner Record, which you can download for free at any time.

You also have the option of purchasing an Alison Certificate for each of the above courses you successfully complete.



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