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Health & Fitness Personal Trainer A-License
starting at €1.990,- | Online Course
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Health & Fitness Personal Trainer A-License
Course Fee: from €
1.990,-
Including Exam Fees and Study Materials
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No Interest, No Fees
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Certificate valid worldwide & unlimited in time
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Career goal: Health & Fitness Personal Trainer - Your door to a successful start
You are looking for an online distance-learning course for becoming a certified fitness coach and personal trainer? Then our Health & Fitness Personal Trainer course is for you!
As a comprehensive training that builds on our Fitness Trainer A-License, this course goes beyond working in a fitness studio or gym. Using personalized training concepts and one-on-one coaching you can help your clients achieve a better state of fitness and well-being.
The Health & Fitness Personal Trainer course includes the Fitness Trainer A-License, so you will have two certifications at the end.
Factsheet on the course
Extent of learning
832 E
4
EQF level
The training is based on EQF level 4 »
Course start
Possible immediately
Learning variant
Online Courses
Weitere Available
Course Modalities
Available
Languages
DE
EN
ES
Everything at a glance!
Health & Fitness Personal Trainer A-License
Health Fitness & Personal Trainer - Expert in Exercise & Health
Not just a trainer, but so much more
Fitness trainers/personal trainers support their clients in achieving their desired goals. As a personal trainer, you support your clients with nutrition tips and the creation of individual training plans. You motivate your clients and make sure that the workouts they perform lead them to their training goals successfully.
If you want to build on your fitness trainer course or want to reorient yourself professionally, you can put your knowledge into practice and start your career with our flexible online personal trainer course within a short time!
What can you expect from our training?
This training includes all contents of the Fitness Trainer B-Licenseand the Fitness Trainer A-License. Building on these modules, participants in the Health Fitness & Personal Trainer module gain insights into the most diverse training methods. From differentiated and free weight training to functional training and HIT high intensity training. Participants are comprehensively prepared for the work in fitness studios, sports and wellness hotels, physiotherapy centres, health facilities or on a self-employed basis.
Conditions of participation
- Online or written registration
- Basic physical fitness (experience in equipment-based training or a gym membership is an advantage)
- Minimum age 18 years (for participants under 18 years, a written parental consent is required for registration)
- Access to an internet-enabled device with a camera
- Access to a stable internet connection
Certificate of completion
Our certificates are accepted worldwide and are issued in different versions. On request, you can receive our certificate in several languages (DE, EN, ES), with country-specific information as well as with and without imprint of the grades.
These versions are all available for free download from your online campus. In addition you receive a certificate of your choice printed on special paper with relief printing.
The following certificates (in several languages DE, EN, ES) will be awarded:
"Dipl. Health Fitness & Personal Trainer"
"Health Fitness & Personal Trainer A-License"
You have specific questions about this course?
We are happy to help. Contact us via phone, e-mail or online chat. Alternatively, you may find the answer to your question in our general FAQ or Health Fitness & Personal Trainer FAQ.
Procedure & Duration - This is how your course is structured
The course consists of 4 modules
You start your training with the basic module Sports Competence. You are taught theoretical knowledge in eight different subjects through videos and scripts. At the end of each subject you take a short multiple-choice online exam to test your understanding.
The completion of the basic module Sports Competence is followed by your professional specialization, where you study your chosen subject.
(1)
Basic
Basic
Basic Module Sports Competence
ONLINE
Theoretical basic knowledge in 8 subjects.
(2)
B-Module
B-Module
Specialization B-License
ONLINE
In this module you learn the basics of your specialized training.
(3)
A-Module
A-Module
Specialization Diploma/A-License
ONLINE
This module expands your specialized knowledge with professional content.
(4)
A-Module
A-Module
Specialization Diploma/A-License
ONLINE
In this module you learn even more professional content.
Duration of the training
Since our training courses are very flexible, the duration depends a lot on your own learning initiative, the amount of time you spend each week and your prior knowledge.
With online distance learning courses you set the tone
You learn at your own pace - whenever and wherever you want. Your Academy account accompanies you on your computer, tablet or smartphone and includes everything you need to complete the training.
You decide how you learn
You have access to a large number of full HD learning videos in which our first-class instructors teach you the training content. In addition, you can also read the same content in our scripts and presentations.
No pain, no gain (or certificate)
You work on your grade with practical sessions and voluntary additional tasks that are available to you. These include training logs, written essays and filming of exercises.
Last but not least a test
As a part of your training you take multiple-choice online exams as well as an online final exam and two final exams in presence.
Detailed Course Contents
Extent of learning
832 E | Volume
SPK
200
Sports expertise
LE
507
eLearning | Presence
RE
18
Literature research
TE
90
Practical realization
AE
17
Additional tasks & examinations
This course is ideal for educational leave. Individual assessment and approval is carried out by the respective funding body. We will be happy to provide you with detailed information on the duration and procedure of educational leave. Contact us to arrange a consultation!
Participation in the face-to-face webinars is mandatory for educational leave and must be proven to the AMS. The participant is responsible for requesting confirmation of attendance. Confirmation of attendance of the face-to-face webinar will only be issued during each webinar if requested by the participant.
Module Sports expertise
Show all chapters of the subjects
Anatomy
We educate the best trainers in the fitness branch. From start to finish of the education - and beyond!- we support and guide our students.
Functional anatomy is a foundation necessary for all trainers in exercise, fitness and sports. This subject provides a comprehensive introduction to the anatomy of the human body and a wellspring of important knowledge.
The course is constructed to present the information in an interesting and comprehensible manner and features different learning approaches appropriate for Fitness and Personal Trainers.
The goal is, to understand the relationship between movement patterns, the human body and relevant anatomical terminology.
- CELL SCIENCE (CYTOLOGY)
- General structure of the cell
- TISSUE SCIENCE (HISTOLOGY)
- Epithelial tissue
- CONNECTIVE, SUPPORTING & MUSCLE TISSUE
- The connective tissue
- The supporting tissue
- Muscle tissue
- NERVE TISSUE
- Functional and structural demarcation
- Structure of a nerve cell
- Auxiliary structures of the nervous tissue
- Task of the nervous tissue
- ORIENTATION ON THE HUMAN BODY
- Main axes and planes
- Position and direction designations
- BONE THEORY (OSTEOLOGY)
- Types of bone
- Truncus
- Upper extremity
- Lower extremity
- JOINTS
- Types of joints
- Auxiliary devices of the joints
- Description of joint movement
- Joint shapes
- The most important joints
- STRIATED MUSCLE
- Structure
- Classification of muscle types
- Auxiliary devices of the active musculoskeletal system
- M. TRAPEZIUS (TRAPEZIUS MUSCLE)
- M. RHOMBOIDEUS MAJOR (LARGE RHOMBOID MUSCLE)
- M. SERRATUS ANTERIOR (ANTERIOR SAW MUSCLE)
- M. DELTOIDEUS (DELTOID MUSCLE)
- M. PECTORALIS MAJOR (LARGE CHEST MUSCLE)
- M. LATISSIMUS DORSI (BROAD BACK MUSCLE)
- THE ROTATOR CUFF
- M. infraspinatus (infraspinatus muscle)
- M. supraspinatus (upper latissimus muscle)
- M. teres minor (small round muscle)
- M. subscapularis (lower shoulder blade muscle)
- M. BICEPS BRACHII (TWO-HEADED ARM FLEXOR)
- M. BRACHIALIS (ARM FLEXOR)
- M. BRACHIORADIALIS (UPPER ARM RADIAL MUSCLE)
- M. TRICEPS BRACHII (THREE-HEADED ARM EXTENSOR)
- M. ILIOPSOAS (LUMBAR MUSCLE)
- M. psoas major and m. psoas minor
- M. iliacus (iliac muscle)
- M. GLUTEUS MEDIUS (MIDDLE GLUTEAL MUSCLE)
- M. GLUTEUS MINIMUS (SMALL GLUTEAL MUSCLE)
- M. TENSOR FASCIAE LATAE (HAMSTRING MUSCLE)
- M. QUADRICEPS FEMORIS (FOUR-HEADED THIGH MUSCLE)
- M. BICEPS FEMORIS (TWO-HEADED THIGH MUSCLE)
- M. SEMIMEMBRANOSUS (PLATE TENDON MUSCLE)
- M. SEMITENDINOSUS (SEMI-TENDINOUS MUSCLE)
- M. SARTORIUS (SARTORIUS MUSCLE)
- M. PECTINEUS (RIDGE MUSCLE)
- M. GRACILIS (SLENDER MUSCLE)
- M. ADDUCTOR LONGUS (LONG THIGH EXTENSOR)
- M. ADDUCTOR BREVIS (SHORT THIGH EXTENSOR)
- M. ADDUCTOR MAGNUS (LARGE THIGH EXTENSOR)
- M. GASTROCNEMIUS (TWIN CALF MUSCLE)
- M. SOLEUS (CLOD MUSCLE)
- M. TIBIALIS ANTERIOR (ANTERIOR SHIN MUSCLE)
- M. TIBIALIS POSTERIOR (POSTERIOR SHIN MUSCLE)
- M. RECTUS ABDOMINIS (STRAIGHT ABDOMINAL MUSCLE)
- M. OBLIQUUS INTERNUS ABDOMINIS (INTERNAL OBLIQUE ABDOMINAL MUSCLE)
- M. OBLIQUUS EXTERNUS ABDOMINIS (EXTERNAL OBLIQUE ABDOMINAL MUSCLE)
- M. TRANSVERSUS ABDOMINIS (TRANSVERSE ABDOMINAL MUSCLE)
- M. QUADRATUS LUMBORUM (QUADRANGULAR LUMBAR MUSCLE)
- DIAPHRAGM (DIAPHRAGM)
- BACK STRETCHER
- VOCABULAR LIST
Show chapter
Basic Nutrition
Our participants are introduced to the basics of sports nutrition.
As a foundation the composition of general nutrition including macro and micro nutrients, as well as the water balance, are discussed. In order to understand various correlations, the energy metabolism are explained in detail.
In addition, the effects of individual food components in the human body, as well as their importance in sports are covered.
As a foundation the composition of general nutrition including macro and micro nutrients, as well as the water balance, are discussed. In order to understand various correlations, the energy metabolism are explained in detail.
In addition, the effects of individual food components in the human body, as well as their importance in sports are covered.
- APPROACHES TO NUTRITION
- Scientific approach
- Alternative approaches
- Modern performance diets
- Actual and target state
- BASICS OF A HEALTHY DIET
- Macronutrients
- Micronutrients
- General water balance
Show chapter
First aid & sports injuries
Since injuries are a daily occurrence in sports, it is important to know about the causes and consequences of the most common injuries. In case of an emergency the personal trainer must be able to react quickly and correctly.
In addition, the understanding of various injury patterns helps to be able to avoid them from happening.
In addition, the understanding of various injury patterns helps to be able to avoid them from happening.
- FIRST AID
- Recognizing an emergency situation
- Resuscitation procedure
- Selected risk factors
- Thermal problems
- SPORTS INJURIES - EMERGENCIES
- Open fracture
- Basilar skull fracture
- Spinal injury
- SPORTS INJURIES OF THE ACTIVE MOVEMENT APPARATUS
- Differentiation: Acute injuries and overuse injuries
- P-E-C-H principle
- Bruise
- Contusion
- Muscle strain/muscle fiber tear/muscle tear
- Myogelosis
- Overuse injuries to the active musculoskeletal system
- SPORTS INJURIES OF THE PASSIVE MUSCULOSKELETAL SYSTEM
- Fractures and fracture types
- Joint injuries
Show chapter
Intro to Corporate Wellness Programs
More and more companies are integrating Corporate Wellness and similar health initiatives into their employee benefits packages. By doing so they promote the health and well-being of their employees, reducing the incidence of sick-leave and building healthier, stronger team dynamics.
Exactly why such initiatives are important is discussed in this introduction to the concept, as well as challenges that such initiatives face including organisational dysfunction.
Participants also learn about the advantages of corporate wellness and some trusted approaches and tools for finding and working with a company.
We offer suggestions on how to approach companies about Corporate Wellness, how to develop a corporate wellness concept and important organisational points to consider.
Participants will be exposed to some practical examples and will have the possiblity to perform group work on the topic.
- INTRODUCTION
- Definition of health
- Tasks of a BGF project
- Challenges for the BGF
- SUCCESS FACTORS FOR BGF
- Benefits for the employees
- Benefits for the company
- Proven instruments and fields of activity
- FIRST STEPS AS A TRAINER IN THE FIELD OF BGF
- General questions
- HEALTH-RELATED CHANGES
- Active and passive musculoskeletal system
- Cardiovascular system
- Nutrition
- Stress management
- ORGANIZATIONAL DISEASES
- Mobbing
- burnout
- Inner resignation
- EXERCISE RECOMMENDATIONS
- Correct posture at the workplace
- Stretching and strengthening the shoulder muscles
- Stretching the chest muscles and upper back
- Stretching the gluteal and core muscles
- Strengthening the back muscles with the Theraband
- Strengthening the back extensor muscles
- Further stretching and strengthening exercises
Show chapter
Marketing & Customer Interaction
The unit on Marketing and Customer Interaction gives participants some insight into identifying, working with and marketing to their ideal customer. This is one of the most useful units for the aspiring trainer, as it helps them identify their place in the market, which makes for a more successful career start.
We begin by taking a look at Marketing itself to understand exactly what it is and of what relevance it has for personal trainers.
Important basic concepts such as USP, positioning, target market, etc. are introduced and different models from marketing such as the SMART Formula, marketing mix (7Ps) and more are explained.
The communication between trainer and client is also addressed in this unit. Various aspects of communication theory and some guidelines for successful communication are covered.
Upon completion of this subject, participants are able to develop marketing strategies for their product and/or services, ready to position themselves in a market rich in variety and full of possibility!
- THE ROLE OF THE TRAINER
- BASICS OF MARKETING
- Definition of marketing
- The first steps
- THE 4P'S OF MARKETING
- IMPORTANT POINTS FOR THE TRAINER
- Corporate identity
- Factors that influence the sporting activity
- Personal Trainer - Sales
- THE BASICS OF COMMUNICATION
- Rules for communication and the appearance of a personal trainer
- Basics of communication
Show chapter
Physiology
A working understanding of human physiology and therefore the relationships between the various functions of the human body is crucial for anyone working in the exercise and fitness field. It is a requisite knowledge for the sufficient practice of their profession.
This course makes the relationships within the human organism graspable for everyone. Take a deep-dive into the human body and learn the functions of our organism for your new profession in fitness.
In this subject you will get a close look at energy metabolism needed for muscle activation, the circulatory system and the pulmonary system.
Any high quality education in fitness and exercise begins with the foundations of anatomy and physiology.
- WHAT IS PHYSIOLOGY?
- THE CARDIOVASCULAR SYSTEM
- The heart - shape and position
- Anatomy of the heart
- The excitation and stimulation system
- How the heart works
- The vascular system
- The circulatory system
- Important parameters of the cardiovascular system
- Adaptation reactions of the cardiovascular system
- Regulation of the circulatory system
- Diseases of the cardiovascular system
- THE BLOOD
- Composition of the blood
- Blood group properties
- THE IMMUNE SYSTEM
- Immune response
- The lymphatic system
- Lymphatic organs
- LUNGS AND RESPIRATION
- The respiratory system
- The upper respiratory tract
- The lower respiratory tract
- Functions of the respiratory system
- Disorders of the respiratory system
- THE ACID-BASE BALANCE
- Respiratory regulation
- Metabolic regulation
- Disorders of the acid-base balance
- THE NERVOUS SYSTEM
- Spatial classification of the nervous system
- Functional classification of the nervous system
- Reflexes
- Origin of a movement
- Analyzers
- DIGESTION
- The digestive organs
- Physiology of nutrition
- ENERGY METABOLISM AND ENERGY SUPPLY
- Adenosine triphosphate (ATP)
- Energy supply pathways
- Metabolic diseases and disorders
- ENDOCRINOLOGY
- Hormones
- The pituitary gland
- MUSCLE PHYSIOLOGY
- Tissue and organ
- Molecular mechanism of muscle contraction
- Smooth and striated muscles
- Origin, insertion and movement possibilities
- Direction of movement, function and innervation
- Proprioception
- Static (postural) and dynamic (movement) musculature
Show chapter
Sports Psychology - Communication & Motivation
In this unit participants are prepared for successful communication with their clients on every level. In addition, we take a look at how the trainer or coach can go about dealing with their own goals and motives, which will in turn help them better understand their clients.
The right goal-setting and the proper approach to feedback are an important parts of this unit.
The way we manage stress as trainers and with our clients and a variety of learning strategies are explored so these skills can be integrated into your professional approach.
- GOALS
- Smart formula for goals
- Goal types
- LEARNING
- Types of learning
- STRESS, ANXIETY AND SELF-CONFIDENCE
- Stress management catalog
- Self-awareness
- Anxiety
- MOTIVES AND MOTIVATION
- Types of motivation
- Primary motives
- Basic needs in sport
- Motivational techniques
- Techniques of regeneration
- Work
- COMMUNICATION
-
- Circularity of behavior - Systemic thinking
- Forms of communication
- The 4 sides of a message
- Communication criteria
- V-A-K-O-G system
- Non-violent communication:
- Feedback
- Use + goal of communication
- Conversation techniques + resistance
- Resistance during conversations
- Techniques for dealing with objections/resistance
- Leadership and authority
- Additional points on the topic of communication
Show chapter
Training theory
In this introduction to training theory we look at the foundations of training plan creation and management, including the principles of training, training methodology and factors that influence sports performance.
Because performance capacity, performance diagnostics, training and competition are so interrelated, they are covered together in this unit.
The second half of this unit Im zweiten Teil der Trainingslehre wird das Training als komplexer Handlungsprozess und im Zusammenhang mit Planung, Ausführung und Evaluation definiert und bewertet.
Ein wichtiger Teil der Trainingslehre ist nach wie vor die Trainingsplangestaltung, die mit Beispielen über die Möglichkeiten einer Trainingsplangestaltung praktisch vermittelt werden.
Um das Thema der Trainingswissenschaft zu vertiefen, laden wir regelmäßig internationale Top-Dozenten wie Univ. Prof. Dr. Paul Haber und Prof.em. Dr.phil. Dr.med. Dr. hc Jürgen Weineck zu uns in die Academy ein.
Unter anderem sind sie für die Bücher "Optimales Training" (Jürgen Weineck) und "Leistungsphysiologie" (Paul Haber) in der Trainingswissenschaft bekannt.
- DEFINITION OF TRAINING
- Complex athletic performance - performance components
- Biological principles of training
- Load components
- The principles of training design
- Overloads
- Functional adaptations through movement training
- FACTORS OF ATHLETIC PERFORMANCE
- Training goals
- Training content
- Training methods
- Training equipment
- The main forms of sport motor training
- CONDITION TRAINING - ENDURANCE
- Positive adaptive changes through endurance training
- Forms of endurance
- Endurance training methods
- STRENGTH TRAINING
- Effects of strength training on the skeletal muscles
- Working methods of the muscles
- Types of muscle fibers
- Strength training methods
- General methodological principles
- Intensification techniques
- Training equipment
- Forms of organization
- SPEED TRAINING
- Training to improve action and frequency speed
- Training to improve reaction speed
- Speed as a complex ability
- AGILITY TRAINING
- Determinants of agility
- Methodological principles - flexibility training
- Stretching methods
- Load components of stretching methods
- COORDINATION
- The coordinative abilities
- Aspects of coordination
- TECHNIQUE TRAINING
- Physiological principles of movement sequences
- Motor learning (learning sporting techniques)
- Methods and methodical principles of technique training
- TRAINING METHODOLOGY
- Basic methodological principles
- Methodical series of exercises
- The training session
Show chapter
Module Fitness Trainer B-License
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Strength Training Machines
Equipment-assisted strength training is a central component of your fitness trainer B license training. In this module, you will learn how to plan and instruct strength exercises on fitness equipment in a safe, effective and target group-oriented manner. The content is practical and theoretically sound - and can be completed flexibly online as part of your trainer license.
What is equipment-assisted strength training?
Equipment-assisted strength training is training with machines or guided equipment that is often used in the gym or in rehabilitation. It enables targeted muscle loading, supports safe movement and is particularly suitable for beginners or older people.
Why is this module important for your B license?
As a prospective fitness trainer with a B license, you should have a sound knowledge of training methodology, equipment settings, exercise selection and correction techniques. This module teaches you precisely this content and prepares you optimally for your work in the gym or in personal training.
Contents of the module at a glance
- Safe handling of common fitness equipment
- Biomechanical principles for effective equipment training
- Planning training programs for different target groups
- Application in practice - with real examples and case studies
Combination with your online trainer license
Are you completing your fitness trainer B license training online? Perfect! This module is fully integrated into our digital learning environment. You benefit from flexible learning times, digital learning scripts and video analysis to learn the equipment training from anywhere.
Your advantages at a glance
- State-recognized qualification
- Modern, digital learning methods
- Practice-oriented case studies
- Ideal as an entry into the fitness industry
Start your fitness trainer training now
This module is part of your fitness trainer B license training - whether online or in person. Start at any time and systematically build up your specialist knowledge in the field of strength training.
Find out now without obligation
Frequently asked questions (FAQ)
Is the module suitable for beginners?
Yes, the module is ideal for beginners and provides practical knowledge.
How does the online training work?
You receive access to our learning platform, work on content at your own pace and can take part in practical workshops if required.
Who can complete the course?
Anyone aged 18 or over who is interested in sport - previous knowledge is helpful, but not essential.
Further information
- INTRODUCTION
- Target groups
- Advantages and disadvantages of equipment training
- General safety instructions
- TRAINING THE LEG MUSCLES
- Leg Press
- Leg extension
- Leg Curl
- Abductor
- Adductor
- Rotatory-Calf
- Glute machine
- TRAINING OF THE CHEST MUSCLES
- Chest Press
- Chest Incline
- Pectoral machine
- TRAINING THE BACK MUSCLES
- Lat-Mashine
- Low Row & Pulley
- Lower Back
- Hyperextension
- TRAINING THE SHOULDER MUSCLES
- Shoulder Press
- Delt's Mashine
Show chapter
Practical Hours Fitness Trainer B-License
Performing practical training sessions is an essential component to achieving the Fitness Trainer B-License.
Studying the anatomy of the human body, especially the muscles with origin and insertion, is an important part of the preparation for the exam. Documenting the practical sessions are just as important. A training record is used to get an overview of the performed session, the achieved goal and the personal experience of the participants.
There are 30 training units, in which the participants can put their acquired knowledge into practice. Each of these units has to be recorded by the participants on their own responsibility, so they can show that they are able to prepare, perform and evaluate a training session independently.
The Fitness Trainer B-License is one of our smaller training courses to gain basic knowledge on topics of strength training with machines, anatomy, physiology, training theory and much more. It is important to structure the training in a way that the participants understand the exercises and are able to perform them safely. For the practical sessions a guide will be provided to the participants, which they can use to write down the training record.
For the evidence of completed sessions, a written confirmation from a trainer or screenshots from a training app must be provided.
Studying the anatomy of the human body, especially the muscles with origin and insertion, is an important part of the preparation for the exam. Documenting the practical sessions are just as important. A training record is used to get an overview of the performed session, the achieved goal and the personal experience of the participants.
There are 30 training units, in which the participants can put their acquired knowledge into practice. Each of these units has to be recorded by the participants on their own responsibility, so they can show that they are able to prepare, perform and evaluate a training session independently.
The Fitness Trainer B-License is one of our smaller training courses to gain basic knowledge on topics of strength training with machines, anatomy, physiology, training theory and much more. It is important to structure the training in a way that the participants understand the exercises and are able to perform them safely. For the practical sessions a guide will be provided to the participants, which they can use to write down the training record.
For the evidence of completed sessions, a written confirmation from a trainer or screenshots from a training app must be provided.
- The detailed chapters on the subject will be available here shortly!
Show chapter
Module Fitness Trainer A-License
Show all chapters of the subjects
Foundational Full-body Exercises
Full-body exercises are an important part of training when it comes to strengthening the entire body.
Deadlifts, squats and bent-over rowing are three of the most important full-body exercises. These exercises get the body in shape, improve overall well-being and are therefore essential to know for a fitness trainer. They also help to increase endurance and strength.
The subject "full body workout" is very important, because it teaches participants the basics they need for all other types of exercises and workouts. Many people focus on training individual muscle groups, but that is not the most effective way to get the body in shape.
Full-body exercises are very effective, because they engage multiple muscle groups at once and make the workout more efficient. Still, these exercises are very demanding and open to mistakes. For this reason, we provide detailed instructions to our future fitness trainers, so that they can perform the exercises correctly and instruct their clients well.
The subject is very practice-oriented. Coaching is performed collectively within the group and important content is elaborated. Each exercise is designed to work a variety of muscle groups.
Knowledge of full-body exercises is an important subject for the fitness trainer license. Using this knowledge, trainers can help their clients to work out their bodies completely and therefore achieve best results.
Deadlifts, squats and bent-over rowing are three of the most important full-body exercises. These exercises get the body in shape, improve overall well-being and are therefore essential to know for a fitness trainer. They also help to increase endurance and strength.
The subject "full body workout" is very important, because it teaches participants the basics they need for all other types of exercises and workouts. Many people focus on training individual muscle groups, but that is not the most effective way to get the body in shape.
Full-body exercises are very effective, because they engage multiple muscle groups at once and make the workout more efficient. Still, these exercises are very demanding and open to mistakes. For this reason, we provide detailed instructions to our future fitness trainers, so that they can perform the exercises correctly and instruct their clients well.
The subject is very practice-oriented. Coaching is performed collectively within the group and important content is elaborated. Each exercise is designed to work a variety of muscle groups.
Knowledge of full-body exercises is an important subject for the fitness trainer license. Using this knowledge, trainers can help their clients to work out their bodies completely and therefore achieve best results.
- KNEE BEND (SQUAT)
- Back squat
- General information
- Conclusion
- High Bar Squat
- Low bar squat
- Anatomy
- Variations
- DEADLIFT
- General information
- Description starting position
- Description of end position
- Movement commands
- Grip variations
- Stance variations
- Coaching points
- Anatomy
- variations
- BENT FORWARD ROWING (ROW)
- General
- Description of start position
- Description of end position
- Movement commands
- Grip variations
- Coaching points
- Anatomy
- Variations
Show chapter
Endurance Training
In the field of training science, endurance describes a persons tolerance to fatigue, i.e. how long a certain level of resistance can be kept. There are different forms of endurance, for example short-term endurance and long-term endurance.
Running is a very popular endurance sport. The sport has become more common, especially due to the lockdowns caused by COVID-19. The advantages are obvious: You dont need much equipment, you can run anytime and anywhere, and different training methods can provide a lot of variety. However, many people are not aware of those training methods. They just run to get some exercise and not to increase their performance. But there are just so many more ways to get better.
In order to achieve an adaptation, i.e. to endure longer, to withstand higher speeds, etc., a "training stimulus" is required. Because only if you expose yourself to different stimuli, which you are not yet able to cope with, you will improve physically.
Various performance tests can help to find the level of where to place the training stimulus, which are introduced in this subject. One of those tests is the UKK Walking Test. It is primarily targeted at beginners and provides future fitness trainers with a basis for efficient endurance training planning.
Furthermore, the course material includes a list of different endurance training methods and their benefits, so that anyone interested in endurance training can put together a suitable workout. These include the continuous method, the fartlek method, the intensive and extensive intervals, and many more. Duration, volume, intensity, density and frequency are important parameters for setting the training stimulus.
Running is a very popular endurance sport. The sport has become more common, especially due to the lockdowns caused by COVID-19. The advantages are obvious: You dont need much equipment, you can run anytime and anywhere, and different training methods can provide a lot of variety. However, many people are not aware of those training methods. They just run to get some exercise and not to increase their performance. But there are just so many more ways to get better.
In order to achieve an adaptation, i.e. to endure longer, to withstand higher speeds, etc., a "training stimulus" is required. Because only if you expose yourself to different stimuli, which you are not yet able to cope with, you will improve physically.
Various performance tests can help to find the level of where to place the training stimulus, which are introduced in this subject. One of those tests is the UKK Walking Test. It is primarily targeted at beginners and provides future fitness trainers with a basis for efficient endurance training planning.
Furthermore, the course material includes a list of different endurance training methods and their benefits, so that anyone interested in endurance training can put together a suitable workout. These include the continuous method, the fartlek method, the intensive and extensive intervals, and many more. Duration, volume, intensity, density and frequency are important parameters for setting the training stimulus.
- GOALS OF ENDURANCE TRAINING
- Prevention
- Performance improvement
- weight management
- rehabilitation
- Improved attitude to life
- LOAD NORMATIVE
- Exercise intensity
- Exercise duration
- Exercise frequency
- Exercise density
- Exercise volume
- Training frequency
- TRAINING METHODS
- Endurance methods (continuous/variable)
- Interval methods (extensive/intensive)
- Repetition methods
- Competition method
- TRAINING EQUIPMENT
- Treadmill
- Ergometer/spinning bike
- stepper
- cross trainer
- Rowing machines
- Vario and Wave
- TEST PROCEDURES IN THE ENDURANCE AREA
- General endurance tests
- Cooper test
- Conconi test (incl. performance and evaluation)
- UKK Walking Test (incl. implementation and calculation)
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Strength Training with Free Weights
Free weight training is basically a training with dumbbells and barbells and is an essential part of weight training. Health athletes, bodybuilders, team athletes, martial artists and all other people who work out benefit from training with free weights. This kind of weight training is a very important subject for every fitness trainer and personal trainer.
The big difference to guided strength training on large machines is in the various ranges of motion. It increases the coordinative effort and activates a large number of secondary muscles, so-called synergists, in addition to the muscles that are mainly used. It also increases the load on the muscles and has a positive stabilizing effect on the joints involved. As a result, the application of strength training to everyday life or sport-specific movements is better, which leads to a lower risk of injuries and a higher performance level.
For example: The chest press on the machine mainly trains the pectoralis major muscle, the large chest muscle. Due to the predefined direction of movement and the stabilized torso through the backrest, hardly any support muscles are activated and the chest muscle is therefore trained in a very isolated manner. The chest muscle will grow, but it will not help much with transferring that movement into daily life. Because in our daily lives we never use one muscle in isolation, it is always an interaction of several muscles, so-called muscle chains.
The dumbbell bench press trains the same muscleas the chest press on the machine, but requires the interaction of many additional muscles in that area to provide the stability in the shoulder. Therefore that exercise has a much better effect on applying that movement to everyday or sport specific actions.
Free weight training also has one main disatvantage: the risk of injury. Therfore free strength training exercises have to be known and mastered perfectly, before high loads follow.
In this course, various exercises with barbells and dumbbells are practiced and supplemented with important coaching points to ensure safe execution and correct instruction.
The big difference to guided strength training on large machines is in the various ranges of motion. It increases the coordinative effort and activates a large number of secondary muscles, so-called synergists, in addition to the muscles that are mainly used. It also increases the load on the muscles and has a positive stabilizing effect on the joints involved. As a result, the application of strength training to everyday life or sport-specific movements is better, which leads to a lower risk of injuries and a higher performance level.
For example: The chest press on the machine mainly trains the pectoralis major muscle, the large chest muscle. Due to the predefined direction of movement and the stabilized torso through the backrest, hardly any support muscles are activated and the chest muscle is therefore trained in a very isolated manner. The chest muscle will grow, but it will not help much with transferring that movement into daily life. Because in our daily lives we never use one muscle in isolation, it is always an interaction of several muscles, so-called muscle chains.
The dumbbell bench press trains the same muscleas the chest press on the machine, but requires the interaction of many additional muscles in that area to provide the stability in the shoulder. Therefore that exercise has a much better effect on applying that movement to everyday or sport specific actions.
Free weight training also has one main disatvantage: the risk of injury. Therfore free strength training exercises have to be known and mastered perfectly, before high loads follow.
In this course, various exercises with barbells and dumbbells are practiced and supplemented with important coaching points to ensure safe execution and correct instruction.
- GENERAL
- Shoulder joint and shoulder blade
- External rotation torque
- Shoulder joint centering
- CHEST MUSCLES
- Bench press (LH)
- Incline bench press (KH)
- Pull-ups (KH)
- Low-to-high (KH)
- Flys (KH)
- BACK MUSCLES
- Bent-over rowing (LH)
- Rowing with one arm (KH)
- SHOULDER MUSCLES
- Shoulder press (LH and KH)
- Side raises (KH)
- Pre-bent side raise (KH)
- UPPER ARM MUSCLES
- Flexors
- KH and LH curls
- Preacher curls
- Hammer curls
- Concentration curls
- Extensors
- Triceps kickbacks
- French press (KH, LH)
- Close bench press (KH, LH)
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Functional Strength Training
In functional training several muscles are strengthened at the same time. Entire muscle groups/muscle chains are worked out. It is mainly focused on the coordination of the muscles, the interaction of the muscles with each other, the economization of the movements and the stability of the core.
Functional strength training is highly important because it can be integrated into daily life and is applicable to all sports. It is used in recreational and leisure sports, in competitive sports, in rehabilitation training and in preventive training. In addition, it can be practiced at any age.
Functional strength training involves training with unstable equipment and with the own body weight.
In this unit, our participants learn how to work with various equipment, such as the sling trainer, the pezzi ball, etc. and how to use them in functional training. They are shown different body weight exercises, different muscle chains and they are taught and how to train them selectively.
- GENERAL
- Explanation of terms
- Principles of functional training
- Importance of the core muscles
- Overview of the pelvic floor muscles
- Functions of the pelvic floor
- Tensing and relaxing the muscles
- Conscious tensing of the abdominal muscles
- GENERAL INFORMATION ABOUT THE EXERCISES
- Basic exercises and variations
- Methodical principles
- Making the basic exercises easier
- Making the basic exercises more difficult
- THE BASIC EXERCISES
- Ventral chain
- Dorsal chain
- Lateral chain
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Sensorimotor Training
The human body is a complex system of muscles, tendons, joints and bones that is constantly in motion.
Every movement initiates a reaction that affects other areas of the body. Sensorimotor training is a method that trains exactly such reaction chains in the body. Through specific training of the senses (such as the sense of balance, touch, sight and hearing) and motor skills (muscle strength, coordination, mobility), the interaction of body and mind is improved.
Sensorimotor regulation is the ability of the brain to control motor function and perception. Sensorimotor training originates from the field of physiotherapy. It aims to train sensorimotor regulation and is used, for example, after a stroke. However, it can also be used in competitive sports and fitness to improve motor skills.
In this subject, sensorimotor skills are developed to be used in the fitness instructor training. Practical strengthening exercises are performed using unstable surfaces such as balance boards/foams, gymnastic balls, ropes and slings.
Training on unstable surfaces, such as the one of the BOSU Ball, trains the proprioception, i.e. the perception of the own body and its movements. Any such exercise is a challenge for balance, coordination and strength and is therefore particularly effective.
Every movement initiates a reaction that affects other areas of the body. Sensorimotor training is a method that trains exactly such reaction chains in the body. Through specific training of the senses (such as the sense of balance, touch, sight and hearing) and motor skills (muscle strength, coordination, mobility), the interaction of body and mind is improved.
Sensorimotor regulation is the ability of the brain to control motor function and perception. Sensorimotor training originates from the field of physiotherapy. It aims to train sensorimotor regulation and is used, for example, after a stroke. However, it can also be used in competitive sports and fitness to improve motor skills.
In this subject, sensorimotor skills are developed to be used in the fitness instructor training. Practical strengthening exercises are performed using unstable surfaces such as balance boards/foams, gymnastic balls, ropes and slings.
Training on unstable surfaces, such as the one of the BOSU Ball, trains the proprioception, i.e. the perception of the own body and its movements. Any such exercise is a challenge for balance, coordination and strength and is therefore particularly effective.
- DEFINITION OF THE TERM
- Definition and explanation of sensorimotor function, which describes the interaction of sensory and motor functions.
- ANATOMICAL BASICS
- Differentiation between global and local stabilizers and their functions.
- LOCAL STABILIZERS
- Detailed description of local stabilizers such as the diaphragm, transversus abdominis muscle and pelvic floor.
- GLOBAL MUSCLE STRUCTURES
- Description of global muscle structures such as back extensors and abdominal muscles.
- LUMBAR STABILIZATION
- Interaction of the local and global stabilizers in the lumbar region and the importance of preactivation.
- UNSTABLE SUPPORT SURFACES
- Importance of the transversus abdominis muscle as the first activated muscle in trunk movements.
- SENSORIMOTOR TRAINING
- Training on unstable support surfaces and the processes during movement.
- INTENSITY RANGES
- Comparison of the intensity of sensorimotor training with normal strength training.
- PRACTICAL-METHODICAL APPROACH
- Design and structure of a training session, including warm-up and training of muscle structures.
- MUSCLE LOOPS
- Definition and importance of muscle loops and their training.
- FUNCTIONAL MUSCLE CHAIN TRAINING
- Training functional muscle chains for everyday use.
- CONTENT OF A SENSORIMOTOR TRAINING UNIT
- Mobilization exercises, body awareness, agility course, coordination ladder and other training methods.
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Training Plans
The planning of training is an essential tool for every instructor in the areas of fitness training, personal training, senior training, etc. Only a reasonable, goal oriented and individual planning of training can lead to the best possible results for the clients.
Efficient planning of training includes: correct setting of goals, choice of exercises and tools, frequency of training, and more. If just one of those aspects is not properly covered, the training goal can be missed completely. The right way to reach the training goal can only be found if all requests and expectations of the person to be trained are perceived, recognized and implemented.
The course "training planning" focuses specifically on the practical implementation of planning. However, theoretical background is also explained, for example, the four stages of adaptation of the human organism, the physiological effect of training and the interaction of load and stress. In addition, important contents of training theory are repeated and demonstrated with practical examples. Based on the practical exercises, it is shown: the correct choice of the load normatives (intensity, volume, density, duration, frequency), the importance of energy supply processes for different training areas and much more. The idea is to gain an understanding of the fact that there is no "golden recipe" for writing a training plan, instead, a high quality training plan can only be made by customizing it in detail to the requirements/wishes of each client.
For a crash course in training planning or to refresh the contents, it is worth taking a look at our online workshop 1x1 of training planning.
Efficient planning of training includes: correct setting of goals, choice of exercises and tools, frequency of training, and more. If just one of those aspects is not properly covered, the training goal can be missed completely. The right way to reach the training goal can only be found if all requests and expectations of the person to be trained are perceived, recognized and implemented.
The course "training planning" focuses specifically on the practical implementation of planning. However, theoretical background is also explained, for example, the four stages of adaptation of the human organism, the physiological effect of training and the interaction of load and stress. In addition, important contents of training theory are repeated and demonstrated with practical examples. Based on the practical exercises, it is shown: the correct choice of the load normatives (intensity, volume, density, duration, frequency), the importance of energy supply processes for different training areas and much more. The idea is to gain an understanding of the fact that there is no "golden recipe" for writing a training plan, instead, a high quality training plan can only be made by customizing it in detail to the requirements/wishes of each client.
For a crash course in training planning or to refresh the contents, it is worth taking a look at our online workshop 1x1 of training planning.
- MODELS OF TRAINING ADAPTATION
- Homeostasis
- Heterostasis
- Four-stage model of adaptation
- LOAD-RELIEF RHYTHM
- Model of adaptation
- PHYSIOLOGICAL EFFECTS OF TRAINING LOADS
- Influence of training on various systems
- Cardiovascular system
- Oxygen uptake
- Energy storage
- Carbohydrate metabolism
- Fat metabolism
- Protein metabolism
- Nervous system
- Musculature
- TRAINING PLANNING AND TRAINING CONTROL
- Model of non-linear stress-strain interaction
- PERIODIZATION
- Linear periodization
- Wave-shaped periodization
- Block periodization
- One-year and multi-year cycle
- Macrocycle
- Mesocycle
- Microcycle
- Daily cycle
- Schematic representation of different training periodizations
- LOAD PROPORTIONING
- Proportions of the load ranges for ability development in the high-performance range
- TRAINING PLANNING
- Basics and methods of training planning
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Module Health & Fitness Personal Trainer A-License
Show all chapters of the subjects
Strength Training: Spine & Shoulder Girdle
Back pain and shoulder pain are among the most common problems for practitioners of strength training. In order to make an effort to combat these issues, a personal trainer has to understand potential causes that can lead to these problems.
A precise diagnosis can only be provided by a medical professional, obviously. In that case, it is certainly important that the personal trainer understand any such diagnoses and develop an optimal strength training programthat is appropriate for any previous condition or injury, or for the explicit purpose of preventing or avoiding problems for which the client is predisposed.
- The infamous Shoulder Impingement Syndrome is a main topic. How can it be avoided and prevented, and what can be done when the symptoms are already being felt?
- Does a client experience lower back pain? What are the absolute "no-gos" when training with back or spine conditions?
- A rounding of the back and weak core can develop after years of poor posture - How can we train the upper back and strengthen the shoulder girdle in such instances, so we can work to correct the problem?
Theoretical content will revisit anatomy with these issues in mind and practical content will include exercises for practical application of knowledge. It will be carried out in two sessions.
- WHY STRENGTH TRAINING?
- Advantages: Muscle cross-section, mobility, bone density, joint stabilization, metabolism, figure, psyche
- RISKS OF INCORRECT TRAINING
- Excessive wear and tear on passive structures
- Increased risk of injury
- Development of muscular imbalances
- Failure to achieve the training goal
- Overstraining or understraining of the trainee
- Development of chronic overload and incorrect load conditions
- ROLE OF THE TRAINER
- Responsibility of the trainer
- Sound training and level of knowledge
- Methodically correct training
- STRENGTH AND STRENGTH TRAINING
- Definition of strength
- Guiding principles for strength training
- TARGET GROUPS
- Seniors, children/young people, recreational and competitive athletes
- STRENGTH TRAINING FOR SENIORS
- Medical check
- Medical history for training planning
- Regular review of individual problems
- Blood pressure measurement
- Longer warm-up and warm-down phases
- High loads to avoid age-related declines
- STABILIZATION TRAINING
- Strength training on machines
- Stabilization training on machines
- Strength training with free weights
- Stabilization training with free weights
- STRENGTH TRAINING FOR MEDICAL CONDITIONS
- Hypertension
- Shoulder problems
- Back problems
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Strength Training with Free Weights 2
This course subject is a continuation of Strength Training with Free Weights 1, which is covered in the Fitness Trainer course. Additional exercises will be introduced for back, chest, shoulder, arm that were not covered in the first part.
A special focus is placed on thebarbellin this group of exercises. In comparison with the first part, the exercises in part 2 tend to display increased complexity and require not only more strength but more developedfocus and coordination skills.
The higher complexity of the exercises mean that such training is more challenging, and variations can train multiple muscle groups at once.
For examples, theOlympic weightlifting movements such as clean and jerk and snatch are introduced.
In addition, some variations of exercises are explored with a methodoligical approach for building variations.
- GENERAL
- Aim and combination of exercises
- Perfect exercise execution and biomechanical features
- SUMO DEADLIFT (SUMO DEADLIFT)
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- FRONT SQUAT
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- IMPLEMENT (CLEAN)
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- PUSH PRESS
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- THRUSTER
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
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Functional Training and Functional Warm-up
This course topic comprises two sections:
- Functional Warm-up
- Functional Training
We start with the concept of a functional warm-up approach to this first part of any training session.
We will compare different strategies for warming up and the reasons for warming up, clarifying the effects of warm-up and their relevance to training. The order of individual elements of a warm-up is also covered. Another aspect covered in this unit is novel functional warm-up practices, such as with the use of a foam roller and a variety of mobilization exercises.
The second unit covers the topic of functional training.
We review and answer open questions about the foundations of functional training. We look at numerous functional exercises in closer detail, with and without additional equipment, and work through them in practical execution and discussion. The structure and instruction of HIIT sessions (High Intensity Interval Training) is also touched upon, including a discussion as to how they can be most effectively integrated into group training sessions.
- BASICS
- What is functional training?
- Aims of functional training
- ADVANTAGES AND DISADVANTAGES OF FUNCTIONAL TRAINING
- Advantages
- Disadvantages
- ANALYSIS
- Anamnesis
- Posture and movement analysis
- Mobility/stability approach
- METHODOLOGY/CORE
- Importance of core training
- Sensorimotor function and unstable supports
- METHODOLOGY/BODYWEIGHT
- Basic exercises
- Functional training with small equipment
- SMALL EQUIPMENT
- Various aids such as TRX, kettlebells, wild rope
- KETTLEBELL
- Areas of application and exercises
- WILD ROPE
- Areas of use and exercises
- HIIT TRAINING
- Different types of HIIT training
- Tabata and circle training
- Hurricane training
- STRUCTURE OF PRACTICAL UNIT
- Structure: warm-up, main part, warm-down
- Example exercises and duration
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High Intensity Training (HIT)
The training approach known as High Intensity Training (HIT) is not to be confused with the similar-sounding High Intensitiy Intervall Training (HIIT). The latter is an approach to strength-endurance or specialized endurance training. HIT, on the other hand, is a special form Hypertrophy Training that is intended to increase muscle mass and strength.
HIT has its origins in bodybuilding and is a training method that can be a very effective and effecient way to train the musculature.
In fast-paced times like ours, the time factor can play a big role among clients and too-long sessions can be a reason to avoid or cease training altogether. One of the most advantageous qualities of a training program can there be that it provides the most effective training effect in the least amount of time.
The parameters of a HIT training session and the important factors to consider are elucidated in this module. The participant is encouraged to experiment, insofar as their training level permits, with the method of HIT training in order to gain practical understanding of the approach.
- GENERAL
- Health and fitness aspects
- Principle of progressive load increase
- HIT - HIGH INTENSITY TRAINING
- Origin and application
- Training method approach
- Exercise vs. training
- REIZSCHWELLE
- Definition and meaning
- Application in HIT
- ALL-OR-NOTHING LAW
- Muscle exhaustion and stimulation
- TRAINING VOLUME
- Single-set training vs. multi-set training
- THE 4 LOAD LEVELS
- Level 1: Submaximal repetitions
- Level 2: Maximum number of repetitions
- Level 3: Training to muscle failure
- Stage 4: Maximum repetitions + intensity techniques
- OPTIMAL TRAINING SEQUENCE
- Structure of a HIT training session
- Training frequency and methods
- Exercise duration and intensity
- INTENSITY TECHNIQUES
- Reduction sets, partial repetitions, rest-pause training, intensive repetitions, post-fatigue, abbreviations, negative repetitions
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One2One Training
In this unit covering One2One training the focus is on stretching and mobilization, and how you as a trainer can use this opportunity to learn and make evaluations about your client during this time.
The functional movement analysis, known also as a screen or the FMS is introduced as one possible approach to gain some insight into a trainees current physical state. As such, it serves as one way to gather "actual state" metrics.
Mobility, flexibility and a healthy and balanced range of motion is an important component of every sport and physical practice, and it can have a huge influence on liklihood of injury or overall performance. An appropriate stretching session can increase range of motion during exercise during training exercises, leading to better training adaptations. A post-training stretching routine can aid in regeneration and the maintainance of existing flexibility levels.
The palette of stretching types are introduced in this module, with various stretching techniques and their practical application. The use of a foam roller for certain methods is included.
Additionally, the crucial concepts of spotting and manual assistance are explained and put in practice. A discussion of important considerations for this close work with clients is carried out.
- DIDACTIC AND METHODOLOGICAL ASPECTS OF EXERCISE INSTRUCTION
- Procedure and reasons for the approach
- SPOTTING THE EXERCISE
- What is done, why, what is paid attention to, how
- Visual, verbal and tactile spotting
- ERROR ANALYSIS AND CORRECTION
- Procedure for different training phases
- Psychological principles
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Training with Special Equipment
Training with special equipment offers a practical opportunity to take a closer look at a selection of small fitness equipment such as medicine balls, therabands, Bosu and other balance boards and balls, and more.
This method of training is especially useful for those who seek flexible and portable training possibilities, such as outdoor, home or on-site training sessions. The use of small equipment is also very adaptable to sport-specific training plans.
Participants learn what should be considered for training with such equipment and how they can be appropriately emplowed. Proper posture and form is covered, as well as issues that deal with risk of injury.
This method of training is especially useful for those who seek flexible and portable training possibilities, such as outdoor, home or on-site training sessions. The use of small equipment is also very adaptable to sport-specific training plans.
Participants learn what should be considered for training with such equipment and how they can be appropriately emplowed. Proper posture and form is covered, as well as issues that deal with risk of injury.
- TRAINING PLANNING
- Integration of all small training devices
- PRACTICE
- MEDICINE BALL
- Stability, core, coordination skills
- THERABAND
- Applications and training options
- BOSU BALL/AIREX
- Balance and reaction training
- FLOWIN
- Training exercises and applications
- TRX-SUSPENSION TRAINER
- Use and training exercises
- KETTLEBELL
- Coordinative tension training, core stabilization, full body training
- PARALLETTES
- Basic exercises and variations
- SLAM BALL
- Basic exercises and variations
- ULTIMATE SANDBAG
- Basic exercises and variations
- WILD ROPE
- Use and training options
- RIP-TRAINER
- Areas of use and basic principle
- Basic exercises and variations
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Our quality feature - State-certified
Training certification
The Health Fitness & Personal Trainer A-Licence course is state-approved in Germany via the ZFU (Approval No.: 7406522), including the specialist seminar on sports competence (Approval No.: 7324018c). The ZFU is the central office for distance learning in Germany and works on the basis of the Distance Learning Protection Act (FernUSG). It decides on the approval of distance learning courses throughout Germany in order to guarantee a professionally correct and overall professional distance learning course.
Institute certification
As a recognised institution in adult education, our curricula are regularly evaluated and recognised by state institutions and funding bodies. We constantly strive to exceed current quality standards in order to guarantee you the best possible training. See our certifications for yourself.
Scholarship & Educational Leave
Can I get financial aid for my education?
At Flexyfit Sports Academy you have various opportunities to support your education. There are different scholarship programs at the state and EU levels, as well as tax incentives that serve as a basis.
Please note, however, that the decision on the assignment and extent of the scholarship is the absolute responsibility of the respective funding agency.
We are happy to help you finding a suitable finacial support and provide you with all the course information you need for a scholarship application. You must submit the application itself to the relevant funding agencies.
You can find an overview of the most important funding agencies here.
How does the scholarship work?
Depending on the finacial support program your training will be financed either by direct cost coverage after confirmation of the scholarship application (e.g. AMS) or by full or partial compensation after successful completion of the training (e.g. Waff). We recommend contacting the relevant funding institutions in person to find out about individual scholarship options.Can I take educational leave for my course?
Yes, the majority of our courses are suitable for educational leave
If you wish to study without quitting your job, you can arrange an educational leave with your employer. In this case you will be released from work for the duration of the course.
Plan your educational leave with us now! We are happy to help you determine your individual training needs in a personal, non-binding consultation .
How does education leave work?
You can take your educational leave for a maximum of 1 year within 4 years. There are 3 ways you can structure it:- Educational leave over a period of 12 months at a time
- Educational leave split, with each part lasting at least
2 months . The parts must be consumed within 4 years. - Educational leave with partial time off for studies extending over a period of 2 years
Please note that this is a general summary and it is advised that further details and conditions be obtained from the appropriate agencies or authorities.
For an educational leave, the approval of your employer is required. You must submit the educational plans issued by us, which include a volume of 20 hours per week for a full-time educational leave or at least 10 hours per week for a part-time educational leave.
In addition, it is necessary to provide regular evidence of the progress of your training, for example through examinations or attendance certificates issued by us.
Career Opportunities and Perspectives
What does a personal trainer do?
Fitness and personal trainers help clients achieve their desired goals. Personal trainers create individual training plans and optimise the training of their clients, and support them with nutrition tips. As a fitness and personal trainer, you are the client's motivator, so to speak, and make sure that the training sessions fit perfectly with the personal goals.
Personal training is one-to-one training, i.e. direct contact with clients. The training does not necessarily have to take place in a fitness studio. To ensure that you are perfectly prepared for one-to-one training with your clients, our training focuses on, among other things, movement sequences, training instructions as well as recognising and safely correcting mistakes and hands-on techniques in dealing with clients. After completing your training, you will have the opportunity to work both on a self-employed basis and as an employee in fitness studios, sports and leisure facilities or health care facilities. You will also gain extensive knowledge about creative ways of organising training sessions using a wide range of aids.
What do personal trainers earn?
The salary of a fitness trainer varies based on the type of employment. In an employment position one can expect an entry-level salary of around € 18.600 to € 21.900 gross per year. With increasing professional experience, earnings rise to approximately € 23,200 to € 25,000 annually.
For those who are self employed the income depends on the number of clients and the set prices. The cost of renting space must also be considered, unless the trainer opts for home visits and outdoor training.
Where do personal trainers work?
Fitness trainers find employment in various fields. They often work in fitness studios, either as permanent employees or independent contractors. Additionally, they are also needed in wellness establishments such as hotels or health centers or sports clubs.
Many fitness trainers aspire to be self employed as personal trainers, leading to a variety of potential work locations. Besides having their own facilities, popular options include outdoor training or conducting home visits for clients. Some fitness trainers may also arrange agreements with fitness centers to use their facilities in exchange for rent.
Establishing a personal fitness studio has become more challenging due to growing competition. As a result, many fitness trainers opt for alternative career paths, such as corporate wellness or sports development. In the latter, they can provide consultancy for designing fitness centers, sports fields, and sports halls.
How does Flexyfit assist you in finding a job?
On our platform Sportkarriere we regularly post job listings from fitness studios. From there, you have the opportunity to directly apply for positions as a fitness trainer, branch manager, instructor, or studio staff member.
Health Fitness & Personal Trainer - Expert in Exercise & Health
Not just a trainer, but so much more
Fitness trainers/personal trainers support their clients in achieving their desired goals. As a personal trainer, you support your clients with nutrition tips and the creation of individual training plans. You motivate your clients and make sure that the workouts they perform lead them to their training goals successfully.
If you want to build on your fitness trainer course or want to reorient yourself professionally, you can put your knowledge into practice and start your career with our flexible online personal trainer course within a short time!
What can you expect from our training?
This training includes all contents of the Fitness Trainer B-Licenseand the Fitness Trainer A-License. Building on these modules, participants in the Health Fitness & Personal Trainer module gain insights into the most diverse training methods. From differentiated and free weight training to functional training and HIT high intensity training. Participants are comprehensively prepared for the work in fitness studios, sports and wellness hotels, physiotherapy centres, health facilities or on a self-employed basis.
Conditions of participation
- Online or written registration
- Basic physical fitness (experience in equipment-based training or a gym membership is an advantage)
- Minimum age 18 years (for participants under 18 years, a written parental consent is required for registration)
- Access to an internet-enabled device with a camera
- Access to a stable internet connection
Certificate of completion
Our certificates are accepted worldwide and are issued in different versions. On request, you can receive our certificate in several languages (DE, EN, ES), with country-specific information as well as with and without imprint of the grades.
These versions are all available for free download from your online campus. In addition you receive a certificate of your choice printed on special paper with relief printing.
The following certificates (in several languages DE, EN, ES) will be awarded:
"Dipl. Health Fitness & Personal Trainer"
"Health Fitness & Personal Trainer A-License"
You have specific questions about this course?
We are happy to help. Contact us via phone, e-mail or online chat. Alternatively, you may find the answer to your question in our general FAQ or Health Fitness & Personal Trainer FAQ.
Procedure & Duration - This is how your course is structured
The course consists of 4 modules
You start your training with the basic module Sports Competence. You are taught theoretical knowledge in eight different subjects through videos and scripts. At the end of each subject you take a short multiple-choice online exam to test your understanding.
The completion of the basic module Sports Competence is followed by your professional specialization, where you study your chosen subject.
(1)
Basic
Basic
Basic Module Sports Competence
ONLINE
Theoretical basic knowledge in 8 subjects.
(2)
B-Module
B-Module
Specialization B-License
ONLINE
In this module you learn the basics of your specialized training.
(3)
A-Module
A-Module
Specialization Diploma/A-License
ONLINE
This module expands your specialized knowledge with professional content.
(4)
A-Module
A-Module
Specialization Diploma/A-License
ONLINE
In this module you learn even more professional content.
Duration of the training
Since our training courses are very flexible, the duration depends a lot on your own learning initiative, the amount of time you spend each week and your prior knowledge.
With online distance learning courses you set the tone
You learn at your own pace - whenever and wherever you want. Your Academy account accompanies you on your computer, tablet or smartphone and includes everything you need to complete the training.
You decide how you learn
You have access to a large number of full HD learning videos in which our first-class instructors teach you the training content. In addition, you can also read the same content in our scripts and presentations.
No pain, no gain (or certificate)
You work on your grade with practical sessions and voluntary additional tasks that are available to you. These include training logs, written essays and filming of exercises.
Last but not least a test
As a part of your training you take multiple-choice online exams as well as an online final exam and two final exams in presence.
Detailed Course Contents
Extent of learning
832 E | Volume
SPK
200
Sports expertise
LE
507
eLearning | Presence
RE
18
Literature research
TE
90
Practical realization
AE
17
Additional tasks & examinations
This course is ideal for educational leave. Individual assessment and approval is carried out by the respective funding body. We will be happy to provide you with detailed information on the duration and procedure of educational leave. Contact us to arrange a consultation!
Participation in the face-to-face webinars is mandatory for educational leave and must be proven to the AMS. The participant is responsible for requesting confirmation of attendance. Confirmation of attendance of the face-to-face webinar will only be issued during each webinar if requested by the participant.
Module Sports expertise
Show all chapters of the subjects
Anatomy
We educate the best trainers in the fitness branch. From start to finish of the education - and beyond!- we support and guide our students.
Functional anatomy is a foundation necessary for all trainers in exercise, fitness and sports. This subject provides a comprehensive introduction to the anatomy of the human body and a wellspring of important knowledge.
The course is constructed to present the information in an interesting and comprehensible manner and features different learning approaches appropriate for Fitness and Personal Trainers.
The goal is, to understand the relationship between movement patterns, the human body and relevant anatomical terminology.
- CELL SCIENCE (CYTOLOGY)
- General structure of the cell
- TISSUE SCIENCE (HISTOLOGY)
- Epithelial tissue
- CONNECTIVE, SUPPORTING & MUSCLE TISSUE
- The connective tissue
- The supporting tissue
- Muscle tissue
- NERVE TISSUE
- Functional and structural demarcation
- Structure of a nerve cell
- Auxiliary structures of the nervous tissue
- Task of the nervous tissue
- ORIENTATION ON THE HUMAN BODY
- Main axes and planes
- Position and direction designations
- BONE THEORY (OSTEOLOGY)
- Types of bone
- Truncus
- Upper extremity
- Lower extremity
- JOINTS
- Types of joints
- Auxiliary devices of the joints
- Description of joint movement
- Joint shapes
- The most important joints
- STRIATED MUSCLE
- Structure
- Classification of muscle types
- Auxiliary devices of the active musculoskeletal system
- M. TRAPEZIUS (TRAPEZIUS MUSCLE)
- M. RHOMBOIDEUS MAJOR (LARGE RHOMBOID MUSCLE)
- M. SERRATUS ANTERIOR (ANTERIOR SAW MUSCLE)
- M. DELTOIDEUS (DELTOID MUSCLE)
- M. PECTORALIS MAJOR (LARGE CHEST MUSCLE)
- M. LATISSIMUS DORSI (BROAD BACK MUSCLE)
- THE ROTATOR CUFF
- M. infraspinatus (infraspinatus muscle)
- M. supraspinatus (upper latissimus muscle)
- M. teres minor (small round muscle)
- M. subscapularis (lower shoulder blade muscle)
- M. BICEPS BRACHII (TWO-HEADED ARM FLEXOR)
- M. BRACHIALIS (ARM FLEXOR)
- M. BRACHIORADIALIS (UPPER ARM RADIAL MUSCLE)
- M. TRICEPS BRACHII (THREE-HEADED ARM EXTENSOR)
- M. ILIOPSOAS (LUMBAR MUSCLE)
- M. psoas major and m. psoas minor
- M. iliacus (iliac muscle)
- M. GLUTEUS MEDIUS (MIDDLE GLUTEAL MUSCLE)
- M. GLUTEUS MINIMUS (SMALL GLUTEAL MUSCLE)
- M. TENSOR FASCIAE LATAE (HAMSTRING MUSCLE)
- M. QUADRICEPS FEMORIS (FOUR-HEADED THIGH MUSCLE)
- M. BICEPS FEMORIS (TWO-HEADED THIGH MUSCLE)
- M. SEMIMEMBRANOSUS (PLATE TENDON MUSCLE)
- M. SEMITENDINOSUS (SEMI-TENDINOUS MUSCLE)
- M. SARTORIUS (SARTORIUS MUSCLE)
- M. PECTINEUS (RIDGE MUSCLE)
- M. GRACILIS (SLENDER MUSCLE)
- M. ADDUCTOR LONGUS (LONG THIGH EXTENSOR)
- M. ADDUCTOR BREVIS (SHORT THIGH EXTENSOR)
- M. ADDUCTOR MAGNUS (LARGE THIGH EXTENSOR)
- M. GASTROCNEMIUS (TWIN CALF MUSCLE)
- M. SOLEUS (CLOD MUSCLE)
- M. TIBIALIS ANTERIOR (ANTERIOR SHIN MUSCLE)
- M. TIBIALIS POSTERIOR (POSTERIOR SHIN MUSCLE)
- M. RECTUS ABDOMINIS (STRAIGHT ABDOMINAL MUSCLE)
- M. OBLIQUUS INTERNUS ABDOMINIS (INTERNAL OBLIQUE ABDOMINAL MUSCLE)
- M. OBLIQUUS EXTERNUS ABDOMINIS (EXTERNAL OBLIQUE ABDOMINAL MUSCLE)
- M. TRANSVERSUS ABDOMINIS (TRANSVERSE ABDOMINAL MUSCLE)
- M. QUADRATUS LUMBORUM (QUADRANGULAR LUMBAR MUSCLE)
- DIAPHRAGM (DIAPHRAGM)
- BACK STRETCHER
- VOCABULAR LIST
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Basic Nutrition
Our participants are introduced to the basics of sports nutrition.
As a foundation the composition of general nutrition including macro and micro nutrients, as well as the water balance, are discussed. In order to understand various correlations, the energy metabolism are explained in detail.
In addition, the effects of individual food components in the human body, as well as their importance in sports are covered.
As a foundation the composition of general nutrition including macro and micro nutrients, as well as the water balance, are discussed. In order to understand various correlations, the energy metabolism are explained in detail.
In addition, the effects of individual food components in the human body, as well as their importance in sports are covered.
- APPROACHES TO NUTRITION
- Scientific approach
- Alternative approaches
- Modern performance diets
- Actual and target state
- BASICS OF A HEALTHY DIET
- Macronutrients
- Micronutrients
- General water balance
Show chapter
First aid & sports injuries
Since injuries are a daily occurrence in sports, it is important to know about the causes and consequences of the most common injuries. In case of an emergency the personal trainer must be able to react quickly and correctly.
In addition, the understanding of various injury patterns helps to be able to avoid them from happening.
In addition, the understanding of various injury patterns helps to be able to avoid them from happening.
- FIRST AID
- Recognizing an emergency situation
- Resuscitation procedure
- Selected risk factors
- Thermal problems
- SPORTS INJURIES - EMERGENCIES
- Open fracture
- Basilar skull fracture
- Spinal injury
- SPORTS INJURIES OF THE ACTIVE MOVEMENT APPARATUS
- Differentiation: Acute injuries and overuse injuries
- P-E-C-H principle
- Bruise
- Contusion
- Muscle strain/muscle fiber tear/muscle tear
- Myogelosis
- Overuse injuries to the active musculoskeletal system
- SPORTS INJURIES OF THE PASSIVE MUSCULOSKELETAL SYSTEM
- Fractures and fracture types
- Joint injuries
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Intro to Corporate Wellness Programs
More and more companies are integrating Corporate Wellness and similar health initiatives into their employee benefits packages. By doing so they promote the health and well-being of their employees, reducing the incidence of sick-leave and building healthier, stronger team dynamics.
Exactly why such initiatives are important is discussed in this introduction to the concept, as well as challenges that such initiatives face including organisational dysfunction.
Participants also learn about the advantages of corporate wellness and some trusted approaches and tools for finding and working with a company.
We offer suggestions on how to approach companies about Corporate Wellness, how to develop a corporate wellness concept and important organisational points to consider.
Participants will be exposed to some practical examples and will have the possiblity to perform group work on the topic.
- INTRODUCTION
- Definition of health
- Tasks of a BGF project
- Challenges for the BGF
- SUCCESS FACTORS FOR BGF
- Benefits for the employees
- Benefits for the company
- Proven instruments and fields of activity
- FIRST STEPS AS A TRAINER IN THE FIELD OF BGF
- General questions
- HEALTH-RELATED CHANGES
- Active and passive musculoskeletal system
- Cardiovascular system
- Nutrition
- Stress management
- ORGANIZATIONAL DISEASES
- Mobbing
- burnout
- Inner resignation
- EXERCISE RECOMMENDATIONS
- Correct posture at the workplace
- Stretching and strengthening the shoulder muscles
- Stretching the chest muscles and upper back
- Stretching the gluteal and core muscles
- Strengthening the back muscles with the Theraband
- Strengthening the back extensor muscles
- Further stretching and strengthening exercises
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Marketing & Customer Interaction
The unit on Marketing and Customer Interaction gives participants some insight into identifying, working with and marketing to their ideal customer. This is one of the most useful units for the aspiring trainer, as it helps them identify their place in the market, which makes for a more successful career start.
We begin by taking a look at Marketing itself to understand exactly what it is and of what relevance it has for personal trainers.
Important basic concepts such as USP, positioning, target market, etc. are introduced and different models from marketing such as the SMART Formula, marketing mix (7Ps) and more are explained.
The communication between trainer and client is also addressed in this unit. Various aspects of communication theory and some guidelines for successful communication are covered.
Upon completion of this subject, participants are able to develop marketing strategies for their product and/or services, ready to position themselves in a market rich in variety and full of possibility!
- THE ROLE OF THE TRAINER
- BASICS OF MARKETING
- Definition of marketing
- The first steps
- THE 4P'S OF MARKETING
- IMPORTANT POINTS FOR THE TRAINER
- Corporate identity
- Factors that influence the sporting activity
- Personal Trainer - Sales
- THE BASICS OF COMMUNICATION
- Rules for communication and the appearance of a personal trainer
- Basics of communication
Show chapter
Physiology
A working understanding of human physiology and therefore the relationships between the various functions of the human body is crucial for anyone working in the exercise and fitness field. It is a requisite knowledge for the sufficient practice of their profession.
This course makes the relationships within the human organism graspable for everyone. Take a deep-dive into the human body and learn the functions of our organism for your new profession in fitness.
In this subject you will get a close look at energy metabolism needed for muscle activation, the circulatory system and the pulmonary system.
Any high quality education in fitness and exercise begins with the foundations of anatomy and physiology.
- WHAT IS PHYSIOLOGY?
- THE CARDIOVASCULAR SYSTEM
- The heart - shape and position
- Anatomy of the heart
- The excitation and stimulation system
- How the heart works
- The vascular system
- The circulatory system
- Important parameters of the cardiovascular system
- Adaptation reactions of the cardiovascular system
- Regulation of the circulatory system
- Diseases of the cardiovascular system
- THE BLOOD
- Composition of the blood
- Blood group properties
- THE IMMUNE SYSTEM
- Immune response
- The lymphatic system
- Lymphatic organs
- LUNGS AND RESPIRATION
- The respiratory system
- The upper respiratory tract
- The lower respiratory tract
- Functions of the respiratory system
- Disorders of the respiratory system
- THE ACID-BASE BALANCE
- Respiratory regulation
- Metabolic regulation
- Disorders of the acid-base balance
- THE NERVOUS SYSTEM
- Spatial classification of the nervous system
- Functional classification of the nervous system
- Reflexes
- Origin of a movement
- Analyzers
- DIGESTION
- The digestive organs
- Physiology of nutrition
- ENERGY METABOLISM AND ENERGY SUPPLY
- Adenosine triphosphate (ATP)
- Energy supply pathways
- Metabolic diseases and disorders
- ENDOCRINOLOGY
- Hormones
- The pituitary gland
- MUSCLE PHYSIOLOGY
- Tissue and organ
- Molecular mechanism of muscle contraction
- Smooth and striated muscles
- Origin, insertion and movement possibilities
- Direction of movement, function and innervation
- Proprioception
- Static (postural) and dynamic (movement) musculature
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Sports Psychology - Communication & Motivation
In this unit participants are prepared for successful communication with their clients on every level. In addition, we take a look at how the trainer or coach can go about dealing with their own goals and motives, which will in turn help them better understand their clients.
The right goal-setting and the proper approach to feedback are an important parts of this unit.
The way we manage stress as trainers and with our clients and a variety of learning strategies are explored so these skills can be integrated into your professional approach.
- GOALS
- Smart formula for goals
- Goal types
- LEARNING
- Types of learning
- STRESS, ANXIETY AND SELF-CONFIDENCE
- Stress management catalog
- Self-awareness
- Anxiety
- MOTIVES AND MOTIVATION
- Types of motivation
- Primary motives
- Basic needs in sport
- Motivational techniques
- Techniques of regeneration
- Work
- COMMUNICATION
-
- Circularity of behavior - Systemic thinking
- Forms of communication
- The 4 sides of a message
- Communication criteria
- V-A-K-O-G system
- Non-violent communication:
- Feedback
- Use + goal of communication
- Conversation techniques + resistance
- Resistance during conversations
- Techniques for dealing with objections/resistance
- Leadership and authority
- Additional points on the topic of communication
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Training theory
In this introduction to training theory we look at the foundations of training plan creation and management, including the principles of training, training methodology and factors that influence sports performance.
Because performance capacity, performance diagnostics, training and competition are so interrelated, they are covered together in this unit.
The second half of this unit Im zweiten Teil der Trainingslehre wird das Training als komplexer Handlungsprozess und im Zusammenhang mit Planung, Ausführung und Evaluation definiert und bewertet.
Ein wichtiger Teil der Trainingslehre ist nach wie vor die Trainingsplangestaltung, die mit Beispielen über die Möglichkeiten einer Trainingsplangestaltung praktisch vermittelt werden.
Um das Thema der Trainingswissenschaft zu vertiefen, laden wir regelmäßig internationale Top-Dozenten wie Univ. Prof. Dr. Paul Haber und Prof.em. Dr.phil. Dr.med. Dr. hc Jürgen Weineck zu uns in die Academy ein.
Unter anderem sind sie für die Bücher "Optimales Training" (Jürgen Weineck) und "Leistungsphysiologie" (Paul Haber) in der Trainingswissenschaft bekannt.
- DEFINITION OF TRAINING
- Complex athletic performance - performance components
- Biological principles of training
- Load components
- The principles of training design
- Overloads
- Functional adaptations through movement training
- FACTORS OF ATHLETIC PERFORMANCE
- Training goals
- Training content
- Training methods
- Training equipment
- The main forms of sport motor training
- CONDITION TRAINING - ENDURANCE
- Positive adaptive changes through endurance training
- Forms of endurance
- Endurance training methods
- STRENGTH TRAINING
- Effects of strength training on the skeletal muscles
- Working methods of the muscles
- Types of muscle fibers
- Strength training methods
- General methodological principles
- Intensification techniques
- Training equipment
- Forms of organization
- SPEED TRAINING
- Training to improve action and frequency speed
- Training to improve reaction speed
- Speed as a complex ability
- AGILITY TRAINING
- Determinants of agility
- Methodological principles - flexibility training
- Stretching methods
- Load components of stretching methods
- COORDINATION
- The coordinative abilities
- Aspects of coordination
- TECHNIQUE TRAINING
- Physiological principles of movement sequences
- Motor learning (learning sporting techniques)
- Methods and methodical principles of technique training
- TRAINING METHODOLOGY
- Basic methodological principles
- Methodical series of exercises
- The training session
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Module Fitness Trainer B-License
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Strength Training Machines
Equipment-assisted strength training is a central component of your fitness trainer B license training. In this module, you will learn how to plan and instruct strength exercises on fitness equipment in a safe, effective and target group-oriented manner. The content is practical and theoretically sound - and can be completed flexibly online as part of your trainer license.
What is equipment-assisted strength training?
Equipment-assisted strength training is training with machines or guided equipment that is often used in the gym or in rehabilitation. It enables targeted muscle loading, supports safe movement and is particularly suitable for beginners or older people.
Why is this module important for your B license?
As a prospective fitness trainer with a B license, you should have a sound knowledge of training methodology, equipment settings, exercise selection and correction techniques. This module teaches you precisely this content and prepares you optimally for your work in the gym or in personal training.
Contents of the module at a glance
- Safe handling of common fitness equipment
- Biomechanical principles for effective equipment training
- Planning training programs for different target groups
- Application in practice - with real examples and case studies
Combination with your online trainer license
Are you completing your fitness trainer B license training online? Perfect! This module is fully integrated into our digital learning environment. You benefit from flexible learning times, digital learning scripts and video analysis to learn the equipment training from anywhere.
Your advantages at a glance
- State-recognized qualification
- Modern, digital learning methods
- Practice-oriented case studies
- Ideal as an entry into the fitness industry
Start your fitness trainer training now
This module is part of your fitness trainer B license training - whether online or in person. Start at any time and systematically build up your specialist knowledge in the field of strength training.
Find out now without obligation
Frequently asked questions (FAQ)
Is the module suitable for beginners?
Yes, the module is ideal for beginners and provides practical knowledge.
How does the online training work?
You receive access to our learning platform, work on content at your own pace and can take part in practical workshops if required.
Who can complete the course?
Anyone aged 18 or over who is interested in sport - previous knowledge is helpful, but not essential.
Further information
- INTRODUCTION
- Target groups
- Advantages and disadvantages of equipment training
- General safety instructions
- TRAINING THE LEG MUSCLES
- Leg Press
- Leg extension
- Leg Curl
- Abductor
- Adductor
- Rotatory-Calf
- Glute machine
- TRAINING OF THE CHEST MUSCLES
- Chest Press
- Chest Incline
- Pectoral machine
- TRAINING THE BACK MUSCLES
- Lat-Mashine
- Low Row & Pulley
- Lower Back
- Hyperextension
- TRAINING THE SHOULDER MUSCLES
- Shoulder Press
- Delt's Mashine
Show chapter
Practical Hours Fitness Trainer B-License
Performing practical training sessions is an essential component to achieving the Fitness Trainer B-License.
Studying the anatomy of the human body, especially the muscles with origin and insertion, is an important part of the preparation for the exam. Documenting the practical sessions are just as important. A training record is used to get an overview of the performed session, the achieved goal and the personal experience of the participants.
There are 30 training units, in which the participants can put their acquired knowledge into practice. Each of these units has to be recorded by the participants on their own responsibility, so they can show that they are able to prepare, perform and evaluate a training session independently.
The Fitness Trainer B-License is one of our smaller training courses to gain basic knowledge on topics of strength training with machines, anatomy, physiology, training theory and much more. It is important to structure the training in a way that the participants understand the exercises and are able to perform them safely. For the practical sessions a guide will be provided to the participants, which they can use to write down the training record.
For the evidence of completed sessions, a written confirmation from a trainer or screenshots from a training app must be provided.
Studying the anatomy of the human body, especially the muscles with origin and insertion, is an important part of the preparation for the exam. Documenting the practical sessions are just as important. A training record is used to get an overview of the performed session, the achieved goal and the personal experience of the participants.
There are 30 training units, in which the participants can put their acquired knowledge into practice. Each of these units has to be recorded by the participants on their own responsibility, so they can show that they are able to prepare, perform and evaluate a training session independently.
The Fitness Trainer B-License is one of our smaller training courses to gain basic knowledge on topics of strength training with machines, anatomy, physiology, training theory and much more. It is important to structure the training in a way that the participants understand the exercises and are able to perform them safely. For the practical sessions a guide will be provided to the participants, which they can use to write down the training record.
For the evidence of completed sessions, a written confirmation from a trainer or screenshots from a training app must be provided.
- The detailed chapters on the subject will be available here shortly!
Show chapter
Module Fitness Trainer A-License
Show all chapters of the subjects
Foundational Full-body Exercises
Full-body exercises are an important part of training when it comes to strengthening the entire body.
Deadlifts, squats and bent-over rowing are three of the most important full-body exercises. These exercises get the body in shape, improve overall well-being and are therefore essential to know for a fitness trainer. They also help to increase endurance and strength.
The subject "full body workout" is very important, because it teaches participants the basics they need for all other types of exercises and workouts. Many people focus on training individual muscle groups, but that is not the most effective way to get the body in shape.
Full-body exercises are very effective, because they engage multiple muscle groups at once and make the workout more efficient. Still, these exercises are very demanding and open to mistakes. For this reason, we provide detailed instructions to our future fitness trainers, so that they can perform the exercises correctly and instruct their clients well.
The subject is very practice-oriented. Coaching is performed collectively within the group and important content is elaborated. Each exercise is designed to work a variety of muscle groups.
Knowledge of full-body exercises is an important subject for the fitness trainer license. Using this knowledge, trainers can help their clients to work out their bodies completely and therefore achieve best results.
Deadlifts, squats and bent-over rowing are three of the most important full-body exercises. These exercises get the body in shape, improve overall well-being and are therefore essential to know for a fitness trainer. They also help to increase endurance and strength.
The subject "full body workout" is very important, because it teaches participants the basics they need for all other types of exercises and workouts. Many people focus on training individual muscle groups, but that is not the most effective way to get the body in shape.
Full-body exercises are very effective, because they engage multiple muscle groups at once and make the workout more efficient. Still, these exercises are very demanding and open to mistakes. For this reason, we provide detailed instructions to our future fitness trainers, so that they can perform the exercises correctly and instruct their clients well.
The subject is very practice-oriented. Coaching is performed collectively within the group and important content is elaborated. Each exercise is designed to work a variety of muscle groups.
Knowledge of full-body exercises is an important subject for the fitness trainer license. Using this knowledge, trainers can help their clients to work out their bodies completely and therefore achieve best results.
- KNEE BEND (SQUAT)
- Back squat
- General information
- Conclusion
- High Bar Squat
- Low bar squat
- Anatomy
- Variations
- DEADLIFT
- General information
- Description starting position
- Description of end position
- Movement commands
- Grip variations
- Stance variations
- Coaching points
- Anatomy
- variations
- BENT FORWARD ROWING (ROW)
- General
- Description of start position
- Description of end position
- Movement commands
- Grip variations
- Coaching points
- Anatomy
- Variations
Show chapter
Endurance Training
In the field of training science, endurance describes a persons tolerance to fatigue, i.e. how long a certain level of resistance can be kept. There are different forms of endurance, for example short-term endurance and long-term endurance.
Running is a very popular endurance sport. The sport has become more common, especially due to the lockdowns caused by COVID-19. The advantages are obvious: You dont need much equipment, you can run anytime and anywhere, and different training methods can provide a lot of variety. However, many people are not aware of those training methods. They just run to get some exercise and not to increase their performance. But there are just so many more ways to get better.
In order to achieve an adaptation, i.e. to endure longer, to withstand higher speeds, etc., a "training stimulus" is required. Because only if you expose yourself to different stimuli, which you are not yet able to cope with, you will improve physically.
Various performance tests can help to find the level of where to place the training stimulus, which are introduced in this subject. One of those tests is the UKK Walking Test. It is primarily targeted at beginners and provides future fitness trainers with a basis for efficient endurance training planning.
Furthermore, the course material includes a list of different endurance training methods and their benefits, so that anyone interested in endurance training can put together a suitable workout. These include the continuous method, the fartlek method, the intensive and extensive intervals, and many more. Duration, volume, intensity, density and frequency are important parameters for setting the training stimulus.
Running is a very popular endurance sport. The sport has become more common, especially due to the lockdowns caused by COVID-19. The advantages are obvious: You dont need much equipment, you can run anytime and anywhere, and different training methods can provide a lot of variety. However, many people are not aware of those training methods. They just run to get some exercise and not to increase their performance. But there are just so many more ways to get better.
In order to achieve an adaptation, i.e. to endure longer, to withstand higher speeds, etc., a "training stimulus" is required. Because only if you expose yourself to different stimuli, which you are not yet able to cope with, you will improve physically.
Various performance tests can help to find the level of where to place the training stimulus, which are introduced in this subject. One of those tests is the UKK Walking Test. It is primarily targeted at beginners and provides future fitness trainers with a basis for efficient endurance training planning.
Furthermore, the course material includes a list of different endurance training methods and their benefits, so that anyone interested in endurance training can put together a suitable workout. These include the continuous method, the fartlek method, the intensive and extensive intervals, and many more. Duration, volume, intensity, density and frequency are important parameters for setting the training stimulus.
- GOALS OF ENDURANCE TRAINING
- Prevention
- Performance improvement
- weight management
- rehabilitation
- Improved attitude to life
- LOAD NORMATIVE
- Exercise intensity
- Exercise duration
- Exercise frequency
- Exercise density
- Exercise volume
- Training frequency
- TRAINING METHODS
- Endurance methods (continuous/variable)
- Interval methods (extensive/intensive)
- Repetition methods
- Competition method
- TRAINING EQUIPMENT
- Treadmill
- Ergometer/spinning bike
- stepper
- cross trainer
- Rowing machines
- Vario and Wave
- TEST PROCEDURES IN THE ENDURANCE AREA
- General endurance tests
- Cooper test
- Conconi test (incl. performance and evaluation)
- UKK Walking Test (incl. implementation and calculation)
Show chapter
Strength Training with Free Weights
Free weight training is basically a training with dumbbells and barbells and is an essential part of weight training. Health athletes, bodybuilders, team athletes, martial artists and all other people who work out benefit from training with free weights. This kind of weight training is a very important subject for every fitness trainer and personal trainer.
The big difference to guided strength training on large machines is in the various ranges of motion. It increases the coordinative effort and activates a large number of secondary muscles, so-called synergists, in addition to the muscles that are mainly used. It also increases the load on the muscles and has a positive stabilizing effect on the joints involved. As a result, the application of strength training to everyday life or sport-specific movements is better, which leads to a lower risk of injuries and a higher performance level.
For example: The chest press on the machine mainly trains the pectoralis major muscle, the large chest muscle. Due to the predefined direction of movement and the stabilized torso through the backrest, hardly any support muscles are activated and the chest muscle is therefore trained in a very isolated manner. The chest muscle will grow, but it will not help much with transferring that movement into daily life. Because in our daily lives we never use one muscle in isolation, it is always an interaction of several muscles, so-called muscle chains.
The dumbbell bench press trains the same muscleas the chest press on the machine, but requires the interaction of many additional muscles in that area to provide the stability in the shoulder. Therefore that exercise has a much better effect on applying that movement to everyday or sport specific actions.
Free weight training also has one main disatvantage: the risk of injury. Therfore free strength training exercises have to be known and mastered perfectly, before high loads follow.
In this course, various exercises with barbells and dumbbells are practiced and supplemented with important coaching points to ensure safe execution and correct instruction.
The big difference to guided strength training on large machines is in the various ranges of motion. It increases the coordinative effort and activates a large number of secondary muscles, so-called synergists, in addition to the muscles that are mainly used. It also increases the load on the muscles and has a positive stabilizing effect on the joints involved. As a result, the application of strength training to everyday life or sport-specific movements is better, which leads to a lower risk of injuries and a higher performance level.
For example: The chest press on the machine mainly trains the pectoralis major muscle, the large chest muscle. Due to the predefined direction of movement and the stabilized torso through the backrest, hardly any support muscles are activated and the chest muscle is therefore trained in a very isolated manner. The chest muscle will grow, but it will not help much with transferring that movement into daily life. Because in our daily lives we never use one muscle in isolation, it is always an interaction of several muscles, so-called muscle chains.
The dumbbell bench press trains the same muscleas the chest press on the machine, but requires the interaction of many additional muscles in that area to provide the stability in the shoulder. Therefore that exercise has a much better effect on applying that movement to everyday or sport specific actions.
Free weight training also has one main disatvantage: the risk of injury. Therfore free strength training exercises have to be known and mastered perfectly, before high loads follow.
In this course, various exercises with barbells and dumbbells are practiced and supplemented with important coaching points to ensure safe execution and correct instruction.
- GENERAL
- Shoulder joint and shoulder blade
- External rotation torque
- Shoulder joint centering
- CHEST MUSCLES
- Bench press (LH)
- Incline bench press (KH)
- Pull-ups (KH)
- Low-to-high (KH)
- Flys (KH)
- BACK MUSCLES
- Bent-over rowing (LH)
- Rowing with one arm (KH)
- SHOULDER MUSCLES
- Shoulder press (LH and KH)
- Side raises (KH)
- Pre-bent side raise (KH)
- UPPER ARM MUSCLES
- Flexors
- KH and LH curls
- Preacher curls
- Hammer curls
- Concentration curls
- Extensors
- Triceps kickbacks
- French press (KH, LH)
- Close bench press (KH, LH)
Show chapter
Functional Strength Training
In functional training several muscles are strengthened at the same time. Entire muscle groups/muscle chains are worked out. It is mainly focused on the coordination of the muscles, the interaction of the muscles with each other, the economization of the movements and the stability of the core.
Functional strength training is highly important because it can be integrated into daily life and is applicable to all sports. It is used in recreational and leisure sports, in competitive sports, in rehabilitation training and in preventive training. In addition, it can be practiced at any age.
Functional strength training involves training with unstable equipment and with the own body weight.
In this unit, our participants learn how to work with various equipment, such as the sling trainer, the pezzi ball, etc. and how to use them in functional training. They are shown different body weight exercises, different muscle chains and they are taught and how to train them selectively.
- GENERAL
- Explanation of terms
- Principles of functional training
- Importance of the core muscles
- Overview of the pelvic floor muscles
- Functions of the pelvic floor
- Tensing and relaxing the muscles
- Conscious tensing of the abdominal muscles
- GENERAL INFORMATION ABOUT THE EXERCISES
- Basic exercises and variations
- Methodical principles
- Making the basic exercises easier
- Making the basic exercises more difficult
- THE BASIC EXERCISES
- Ventral chain
- Dorsal chain
- Lateral chain
Show chapter
Sensorimotor Training
The human body is a complex system of muscles, tendons, joints and bones that is constantly in motion.
Every movement initiates a reaction that affects other areas of the body. Sensorimotor training is a method that trains exactly such reaction chains in the body. Through specific training of the senses (such as the sense of balance, touch, sight and hearing) and motor skills (muscle strength, coordination, mobility), the interaction of body and mind is improved.
Sensorimotor regulation is the ability of the brain to control motor function and perception. Sensorimotor training originates from the field of physiotherapy. It aims to train sensorimotor regulation and is used, for example, after a stroke. However, it can also be used in competitive sports and fitness to improve motor skills.
In this subject, sensorimotor skills are developed to be used in the fitness instructor training. Practical strengthening exercises are performed using unstable surfaces such as balance boards/foams, gymnastic balls, ropes and slings.
Training on unstable surfaces, such as the one of the BOSU Ball, trains the proprioception, i.e. the perception of the own body and its movements. Any such exercise is a challenge for balance, coordination and strength and is therefore particularly effective.
Every movement initiates a reaction that affects other areas of the body. Sensorimotor training is a method that trains exactly such reaction chains in the body. Through specific training of the senses (such as the sense of balance, touch, sight and hearing) and motor skills (muscle strength, coordination, mobility), the interaction of body and mind is improved.
Sensorimotor regulation is the ability of the brain to control motor function and perception. Sensorimotor training originates from the field of physiotherapy. It aims to train sensorimotor regulation and is used, for example, after a stroke. However, it can also be used in competitive sports and fitness to improve motor skills.
In this subject, sensorimotor skills are developed to be used in the fitness instructor training. Practical strengthening exercises are performed using unstable surfaces such as balance boards/foams, gymnastic balls, ropes and slings.
Training on unstable surfaces, such as the one of the BOSU Ball, trains the proprioception, i.e. the perception of the own body and its movements. Any such exercise is a challenge for balance, coordination and strength and is therefore particularly effective.
- DEFINITION OF THE TERM
- Definition and explanation of sensorimotor function, which describes the interaction of sensory and motor functions.
- ANATOMICAL BASICS
- Differentiation between global and local stabilizers and their functions.
- LOCAL STABILIZERS
- Detailed description of local stabilizers such as the diaphragm, transversus abdominis muscle and pelvic floor.
- GLOBAL MUSCLE STRUCTURES
- Description of global muscle structures such as back extensors and abdominal muscles.
- LUMBAR STABILIZATION
- Interaction of the local and global stabilizers in the lumbar region and the importance of preactivation.
- UNSTABLE SUPPORT SURFACES
- Importance of the transversus abdominis muscle as the first activated muscle in trunk movements.
- SENSORIMOTOR TRAINING
- Training on unstable support surfaces and the processes during movement.
- INTENSITY RANGES
- Comparison of the intensity of sensorimotor training with normal strength training.
- PRACTICAL-METHODICAL APPROACH
- Design and structure of a training session, including warm-up and training of muscle structures.
- MUSCLE LOOPS
- Definition and importance of muscle loops and their training.
- FUNCTIONAL MUSCLE CHAIN TRAINING
- Training functional muscle chains for everyday use.
- CONTENT OF A SENSORIMOTOR TRAINING UNIT
- Mobilization exercises, body awareness, agility course, coordination ladder and other training methods.
Show chapter
Training Plans
The planning of training is an essential tool for every instructor in the areas of fitness training, personal training, senior training, etc. Only a reasonable, goal oriented and individual planning of training can lead to the best possible results for the clients.
Efficient planning of training includes: correct setting of goals, choice of exercises and tools, frequency of training, and more. If just one of those aspects is not properly covered, the training goal can be missed completely. The right way to reach the training goal can only be found if all requests and expectations of the person to be trained are perceived, recognized and implemented.
The course "training planning" focuses specifically on the practical implementation of planning. However, theoretical background is also explained, for example, the four stages of adaptation of the human organism, the physiological effect of training and the interaction of load and stress. In addition, important contents of training theory are repeated and demonstrated with practical examples. Based on the practical exercises, it is shown: the correct choice of the load normatives (intensity, volume, density, duration, frequency), the importance of energy supply processes for different training areas and much more. The idea is to gain an understanding of the fact that there is no "golden recipe" for writing a training plan, instead, a high quality training plan can only be made by customizing it in detail to the requirements/wishes of each client.
For a crash course in training planning or to refresh the contents, it is worth taking a look at our online workshop 1x1 of training planning.
Efficient planning of training includes: correct setting of goals, choice of exercises and tools, frequency of training, and more. If just one of those aspects is not properly covered, the training goal can be missed completely. The right way to reach the training goal can only be found if all requests and expectations of the person to be trained are perceived, recognized and implemented.
The course "training planning" focuses specifically on the practical implementation of planning. However, theoretical background is also explained, for example, the four stages of adaptation of the human organism, the physiological effect of training and the interaction of load and stress. In addition, important contents of training theory are repeated and demonstrated with practical examples. Based on the practical exercises, it is shown: the correct choice of the load normatives (intensity, volume, density, duration, frequency), the importance of energy supply processes for different training areas and much more. The idea is to gain an understanding of the fact that there is no "golden recipe" for writing a training plan, instead, a high quality training plan can only be made by customizing it in detail to the requirements/wishes of each client.
For a crash course in training planning or to refresh the contents, it is worth taking a look at our online workshop 1x1 of training planning.
- MODELS OF TRAINING ADAPTATION
- Homeostasis
- Heterostasis
- Four-stage model of adaptation
- LOAD-RELIEF RHYTHM
- Model of adaptation
- PHYSIOLOGICAL EFFECTS OF TRAINING LOADS
- Influence of training on various systems
- Cardiovascular system
- Oxygen uptake
- Energy storage
- Carbohydrate metabolism
- Fat metabolism
- Protein metabolism
- Nervous system
- Musculature
- TRAINING PLANNING AND TRAINING CONTROL
- Model of non-linear stress-strain interaction
- PERIODIZATION
- Linear periodization
- Wave-shaped periodization
- Block periodization
- One-year and multi-year cycle
- Macrocycle
- Mesocycle
- Microcycle
- Daily cycle
- Schematic representation of different training periodizations
- LOAD PROPORTIONING
- Proportions of the load ranges for ability development in the high-performance range
- TRAINING PLANNING
- Basics and methods of training planning
Show chapter
Module Health & Fitness Personal Trainer A-License
Show all chapters of the subjects
Strength Training: Spine & Shoulder Girdle
Back pain and shoulder pain are among the most common problems for practitioners of strength training. In order to make an effort to combat these issues, a personal trainer has to understand potential causes that can lead to these problems.
A precise diagnosis can only be provided by a medical professional, obviously. In that case, it is certainly important that the personal trainer understand any such diagnoses and develop an optimal strength training programthat is appropriate for any previous condition or injury, or for the explicit purpose of preventing or avoiding problems for which the client is predisposed.
- The infamous Shoulder Impingement Syndrome is a main topic. How can it be avoided and prevented, and what can be done when the symptoms are already being felt?
- Does a client experience lower back pain? What are the absolute "no-gos" when training with back or spine conditions?
- A rounding of the back and weak core can develop after years of poor posture - How can we train the upper back and strengthen the shoulder girdle in such instances, so we can work to correct the problem?
Theoretical content will revisit anatomy with these issues in mind and practical content will include exercises for practical application of knowledge. It will be carried out in two sessions.
- WHY STRENGTH TRAINING?
- Advantages: Muscle cross-section, mobility, bone density, joint stabilization, metabolism, figure, psyche
- RISKS OF INCORRECT TRAINING
- Excessive wear and tear on passive structures
- Increased risk of injury
- Development of muscular imbalances
- Failure to achieve the training goal
- Overstraining or understraining of the trainee
- Development of chronic overload and incorrect load conditions
- ROLE OF THE TRAINER
- Responsibility of the trainer
- Sound training and level of knowledge
- Methodically correct training
- STRENGTH AND STRENGTH TRAINING
- Definition of strength
- Guiding principles for strength training
- TARGET GROUPS
- Seniors, children/young people, recreational and competitive athletes
- STRENGTH TRAINING FOR SENIORS
- Medical check
- Medical history for training planning
- Regular review of individual problems
- Blood pressure measurement
- Longer warm-up and warm-down phases
- High loads to avoid age-related declines
- STABILIZATION TRAINING
- Strength training on machines
- Stabilization training on machines
- Strength training with free weights
- Stabilization training with free weights
- STRENGTH TRAINING FOR MEDICAL CONDITIONS
- Hypertension
- Shoulder problems
- Back problems
Show chapter
Strength Training with Free Weights 2
This course subject is a continuation of Strength Training with Free Weights 1, which is covered in the Fitness Trainer course. Additional exercises will be introduced for back, chest, shoulder, arm that were not covered in the first part.
A special focus is placed on thebarbellin this group of exercises. In comparison with the first part, the exercises in part 2 tend to display increased complexity and require not only more strength but more developedfocus and coordination skills.
The higher complexity of the exercises mean that such training is more challenging, and variations can train multiple muscle groups at once.
For examples, theOlympic weightlifting movements such as clean and jerk and snatch are introduced.
In addition, some variations of exercises are explored with a methodoligical approach for building variations.
- GENERAL
- Aim and combination of exercises
- Perfect exercise execution and biomechanical features
- SUMO DEADLIFT (SUMO DEADLIFT)
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- FRONT SQUAT
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- IMPLEMENT (CLEAN)
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- PUSH PRESS
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
- THRUSTER
- General information
- Start and end position
- Coaching points
- Sources of error
- Anatomy (dynamic and static)
Show chapter
Functional Training and Functional Warm-up
This course topic comprises two sections:
- Functional Warm-up
- Functional Training
We start with the concept of a functional warm-up approach to this first part of any training session.
We will compare different strategies for warming up and the reasons for warming up, clarifying the effects of warm-up and their relevance to training. The order of individual elements of a warm-up is also covered. Another aspect covered in this unit is novel functional warm-up practices, such as with the use of a foam roller and a variety of mobilization exercises.
The second unit covers the topic of functional training.
We review and answer open questions about the foundations of functional training. We look at numerous functional exercises in closer detail, with and without additional equipment, and work through them in practical execution and discussion. The structure and instruction of HIIT sessions (High Intensity Interval Training) is also touched upon, including a discussion as to how they can be most effectively integrated into group training sessions.
- BASICS
- What is functional training?
- Aims of functional training
- ADVANTAGES AND DISADVANTAGES OF FUNCTIONAL TRAINING
- Advantages
- Disadvantages
- ANALYSIS
- Anamnesis
- Posture and movement analysis
- Mobility/stability approach
- METHODOLOGY/CORE
- Importance of core training
- Sensorimotor function and unstable supports
- METHODOLOGY/BODYWEIGHT
- Basic exercises
- Functional training with small equipment
- SMALL EQUIPMENT
- Various aids such as TRX, kettlebells, wild rope
- KETTLEBELL
- Areas of application and exercises
- WILD ROPE
- Areas of use and exercises
- HIIT TRAINING
- Different types of HIIT training
- Tabata and circle training
- Hurricane training
- STRUCTURE OF PRACTICAL UNIT
- Structure: warm-up, main part, warm-down
- Example exercises and duration
Show chapter
High Intensity Training (HIT)
The training approach known as High Intensity Training (HIT) is not to be confused with the similar-sounding High Intensitiy Intervall Training (HIIT). The latter is an approach to strength-endurance or specialized endurance training. HIT, on the other hand, is a special form Hypertrophy Training that is intended to increase muscle mass and strength.
HIT has its origins in bodybuilding and is a training method that can be a very effective and effecient way to train the musculature.
In fast-paced times like ours, the time factor can play a big role among clients and too-long sessions can be a reason to avoid or cease training altogether. One of the most advantageous qualities of a training program can there be that it provides the most effective training effect in the least amount of time.
The parameters of a HIT training session and the important factors to consider are elucidated in this module. The participant is encouraged to experiment, insofar as their training level permits, with the method of HIT training in order to gain practical understanding of the approach.
- GENERAL
- Health and fitness aspects
- Principle of progressive load increase
- HIT - HIGH INTENSITY TRAINING
- Origin and application
- Training method approach
- Exercise vs. training
- REIZSCHWELLE
- Definition and meaning
- Application in HIT
- ALL-OR-NOTHING LAW
- Muscle exhaustion and stimulation
- TRAINING VOLUME
- Single-set training vs. multi-set training
- THE 4 LOAD LEVELS
- Level 1: Submaximal repetitions
- Level 2: Maximum number of repetitions
- Level 3: Training to muscle failure
- Stage 4: Maximum repetitions + intensity techniques
- OPTIMAL TRAINING SEQUENCE
- Structure of a HIT training session
- Training frequency and methods
- Exercise duration and intensity
- INTENSITY TECHNIQUES
- Reduction sets, partial repetitions, rest-pause training, intensive repetitions, post-fatigue, abbreviations, negative repetitions
Show chapter
One2One Training
In this unit covering One2One training the focus is on stretching and mobilization, and how you as a trainer can use this opportunity to learn and make evaluations about your client during this time.
The functional movement analysis, known also as a screen or the FMS is introduced as one possible approach to gain some insight into a trainees current physical state. As such, it serves as one way to gather "actual state" metrics.
Mobility, flexibility and a healthy and balanced range of motion is an important component of every sport and physical practice, and it can have a huge influence on liklihood of injury or overall performance. An appropriate stretching session can increase range of motion during exercise during training exercises, leading to better training adaptations. A post-training stretching routine can aid in regeneration and the maintainance of existing flexibility levels.
The palette of stretching types are introduced in this module, with various stretching techniques and their practical application. The use of a foam roller for certain methods is included.
Additionally, the crucial concepts of spotting and manual assistance are explained and put in practice. A discussion of important considerations for this close work with clients is carried out.
- DIDACTIC AND METHODOLOGICAL ASPECTS OF EXERCISE INSTRUCTION
- Procedure and reasons for the approach
- SPOTTING THE EXERCISE
- What is done, why, what is paid attention to, how
- Visual, verbal and tactile spotting
- ERROR ANALYSIS AND CORRECTION
- Procedure for different training phases
- Psychological principles
Show chapter
Training with Special Equipment
Training with special equipment offers a practical opportunity to take a closer look at a selection of small fitness equipment such as medicine balls, therabands, Bosu and other balance boards and balls, and more.
This method of training is especially useful for those who seek flexible and portable training possibilities, such as outdoor, home or on-site training sessions. The use of small equipment is also very adaptable to sport-specific training plans.
Participants learn what should be considered for training with such equipment and how they can be appropriately emplowed. Proper posture and form is covered, as well as issues that deal with risk of injury.
This method of training is especially useful for those who seek flexible and portable training possibilities, such as outdoor, home or on-site training sessions. The use of small equipment is also very adaptable to sport-specific training plans.
Participants learn what should be considered for training with such equipment and how they can be appropriately emplowed. Proper posture and form is covered, as well as issues that deal with risk of injury.
- TRAINING PLANNING
- Integration of all small training devices
- PRACTICE
- MEDICINE BALL
- Stability, core, coordination skills
- THERABAND
- Applications and training options
- BOSU BALL/AIREX
- Balance and reaction training
- FLOWIN
- Training exercises and applications
- TRX-SUSPENSION TRAINER
- Use and training exercises
- KETTLEBELL
- Coordinative tension training, core stabilization, full body training
- PARALLETTES
- Basic exercises and variations
- SLAM BALL
- Basic exercises and variations
- ULTIMATE SANDBAG
- Basic exercises and variations
- WILD ROPE
- Use and training options
- RIP-TRAINER
- Areas of use and basic principle
- Basic exercises and variations
Show chapter
Our quality feature - State-certified
Training certification
The Health Fitness & Personal Trainer A-Licence course is state-approved in Germany via the ZFU (Approval No.: 7406522), including the specialist seminar on sports competence (Approval No.: 7324018c). The ZFU is the central office for distance learning in Germany and works on the basis of the Distance Learning Protection Act (FernUSG). It decides on the approval of distance learning courses throughout Germany in order to guarantee a professionally correct and overall professional distance learning course.
Institute certification
As a recognised institution in adult education, our curricula are regularly evaluated and recognised by state institutions and funding bodies. We constantly strive to exceed current quality standards in order to guarantee you the best possible training. See our certifications for yourself.
Scholarship & Educational Leave
Can I get financial aid for my education?
At Flexyfit Sports Academy you have various opportunities to support your education. There are different scholarship programs at the state and EU levels, as well as tax incentives that serve as a basis.
Please note, however, that the decision on the assignment and extent of the scholarship is the absolute responsibility of the respective funding agency.
We are happy to help you finding a suitable finacial support and provide you with all the course information you need for a scholarship application. You must submit the application itself to the relevant funding agencies.
You can find an overview of the most important funding agencies here.
How does the scholarship work?
Depending on the finacial support program your training will be financed either by direct cost coverage after confirmation of the scholarship application (e.g. AMS) or by full or partial compensation after successful completion of the training (e.g. Waff). We recommend contacting the relevant funding institutions in person to find out about individual scholarship options.Can I take educational leave for my course?
Yes, the majority of our courses are suitable for educational leave
If you wish to study without quitting your job, you can arrange an educational leave with your employer. In this case you will be released from work for the duration of the course.
Plan your educational leave with us now! We are happy to help you determine your individual training needs in a personal, non-binding consultation .
How does education leave work?
You can take your educational leave for a maximum of 1 year within 4 years. There are 3 ways you can structure it:- Educational leave over a period of 12 months at a time
- Educational leave split, with each part lasting at least
2 months . The parts must be consumed within 4 years. - Educational leave with partial time off for studies extending over a period of 2 years
Please note that this is a general summary and it is advised that further details and conditions be obtained from the appropriate agencies or authorities.
For an educational leave, the approval of your employer is required. You must submit the educational plans issued by us, which include a volume of 20 hours per week for a full-time educational leave or at least 10 hours per week for a part-time educational leave.
In addition, it is necessary to provide regular evidence of the progress of your training, for example through examinations or attendance certificates issued by us.
Career Opportunities and Perspectives
What does a personal trainer do?
Fitness and personal trainers help clients achieve their desired goals. Personal trainers create individual training plans and optimise the training of their clients, and support them with nutrition tips. As a fitness and personal trainer, you are the client's motivator, so to speak, and make sure that the training sessions fit perfectly with the personal goals.
Personal training is one-to-one training, i.e. direct contact with clients. The training does not necessarily have to take place in a fitness studio. To ensure that you are perfectly prepared for one-to-one training with your clients, our training focuses on, among other things, movement sequences, training instructions as well as recognising and safely correcting mistakes and hands-on techniques in dealing with clients. After completing your training, you will have the opportunity to work both on a self-employed basis and as an employee in fitness studios, sports and leisure facilities or health care facilities. You will also gain extensive knowledge about creative ways of organising training sessions using a wide range of aids.
What do personal trainers earn?
The salary of a fitness trainer varies based on the type of employment. In an employment position one can expect an entry-level salary of around € 18.600 to € 21.900 gross per year. With increasing professional experience, earnings rise to approximately € 23,200 to € 25,000 annually.
For those who are self employed the income depends on the number of clients and the set prices. The cost of renting space must also be considered, unless the trainer opts for home visits and outdoor training.
Where do personal trainers work?
Fitness trainers find employment in various fields. They often work in fitness studios, either as permanent employees or independent contractors. Additionally, they are also needed in wellness establishments such as hotels or health centers or sports clubs.
Many fitness trainers aspire to be self employed as personal trainers, leading to a variety of potential work locations. Besides having their own facilities, popular options include outdoor training or conducting home visits for clients. Some fitness trainers may also arrange agreements with fitness centers to use their facilities in exchange for rent.
Establishing a personal fitness studio has become more challenging due to growing competition. As a result, many fitness trainers opt for alternative career paths, such as corporate wellness or sports development. In the latter, they can provide consultancy for designing fitness centers, sports fields, and sports halls.
How does Flexyfit assist you in finding a job?
On our platform Sportkarriere we regularly post job listings from fitness studios. From there, you have the opportunity to directly apply for positions as a fitness trainer, branch manager, instructor, or studio staff member.
Available course variations
Health & Fitness Personal Trainer A-License
Highlights
Language of Instruction
Course Module
Fitness Fundamentals
Fitness basics (presence)
Fitness Fundamentals Full HD Video Lessons
Course Module Full HD Video Lessons
Full HD Video Lessons for Health Fitness PT
Included Course of Study
Learning Type / Learning Method
Course Modality
Study Method
Auditory & Visual Learning Style
Communicative & Kinesthetic Learning Style
Study Timeframe
Study Support (# all-inclusive)
Text & Presentation PDFs
Lectures Bookable as Classroom Units
Support via Online Campus, E-mail, Chat, Tel.
WhatsApp & On-site Support
Test/Dummy Exam
Bonus Modules
NADA Austria
Altitude Training - Prof. Dr. Weineck
Exam/Completion
Fitness Fundamentals Theory Exams Online
Final Exam
Certificate in DE, EN or ES
Certificate accepted worldwide & never expires
Academy Account (# all-inclusive)
Lifetime Access to Online Campus
Free Demo Account / Trial Package
Certificate Copy as Downloadable PDF
Certificate with Verification via QR-Code
Financial Aid
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Paid Educational Leave (AT)
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Grants for Self-Employed Persons
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Cost Estimate for Financial Aid Provider
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Job Openings Mailing List
Comprehensive Training Opportunities
Absolute Best Price & Service Offer
Online Courses
€ 1.990,-
EN
Technical discussions
Optionally bookable
314
115
81
Fitness trainer
online
visual
recommended
suitable
Flexible
postable
Flexible date
up to 100%
non-binding
EN
Group attendance course
Optionally bookable
314
postable
postable
Fitness trainer
online/presence
visual/motor
well suited
well suited
flexible + dates
postable
Flexible date
up to 100%
non-binding
One2One
€ 3.390,-
DE, EN
Individual lessons
contain
314
115
81
Fitness trainer
One2One
visual/motor
suitable
recommended
individual
contain
individual
up to 100%
non-binding
Basic information on the learning variants:
- The training content is the same for each learning variant
- The examination period, duration of training and examination procedure are independent of the learning variant
- You can upgrade from distance learning to face-to-face or individual tuition. Individual module blocks can also be booked
- With the "face-to-face course" learning option, you can book and complete individual blocks in private lessons
- The final certificate does not differ, regardless of which learning variant you have completed the course in
- Your Academy account and the learning content will stay with you for the rest of your life
vor 2 Tagen
Auf Vollzeit-Berufstätige wird besonders Rücksicht genommen. Die Aufbereitung der Lernunterlagen (in der Kombination Buchform, Folien und Videos) ist großartig.
Ein wirklich tolles Team, sympathische und professionelle Vortragende, insgesamt ein top Ausbildungsinstitut, das ich jedem nur sehr weiterempfehlen kann. ⭐️⭐️⭐️⭐️⭐️
vor 6 Tagen
Einfach ein Top Team !
vor 15 Tagen
Interessanter und sehr umfangreicher Kursplan, kompetente Betreuung, sehr nettes Team, ganz einfach TOP und jederzeit gerne wieder.
18.11.2023
Schnelle Antwort auf alle Fragen.
11.11.2023
Schnelle Beratung, Top Service
07.11.2023
Sehr gute Unterstützung durch dem Personal, sowohl telefonisch als auch per Mail. Besonderen Dank an Sarah
17.10.2023
Ganz tolles Angebot und Service... jederzeit gerne wieder.
12.10.2023
Nett,
07.10.2023
Schnelle unkomplizierte Anmeldung. Ratenzahlung perfekt und man kann sich das lerntempo selbst anpassen
01.10.2023
Sportkompetenz + Fitnesstrainer B-Lizenz sind ein sehr umfangreicher Kurs, in dem jede Menge Wissen vermittelt wird, welches dem aktuellen wissenschaftlichen Stand entspricht. Man bekommt einen Gegenwert für sein Geld. Der Schwerpunkt liegt auf dem Maschinentraining. Neben bekannten Übungen, werden auch interessante Spezialübungen gezeigt. Was ich etwas vermisst habe sind klassische Hantelübungen (z.B. Kurzhantelüberzüge, Kreuzhebevarianten, Kniebeugen, Bankdrücken, Stirndrücken, SZ-Bizepscurls,... usw.), welche meiner Meinung nach insbesondere für Anfänger etwas besser geeignet sind als einige der gezeigten Kabelzugübungen. Was leider ebenfalls zu kurz kommt, sind Übungen für die Bauchmuskulatur. Hier bitte nachbessern.
Auf Nachrichten wird sehr schnell reagiert. Für das Fachgespräch habe ich innerhalb von 24 Stunden einen Termin bekommen. Ich werde auf jeden Fall weitere Kurse machen. Alles in allem kann ich den Kurs sehr empfehlen.
22.06.2023
Alles 👍
10.05.2023
Alles ist gut vorbereitet, die Kurse, die Mitarbeiter, perfekt.
10.05.2023
Die begleitung in eure Welt war sehr klar und deutig. Die mitarbeitarin hat mich von anfang an begleitet mit telefonate wo sie an alle meine fragen ein antwort gefunden hat. Und auch bei umstellund des Gutschein kauf haben mich die mitarbeiter sofort geholfen
25.04.2023
Aufbau, Unterlagen und Videos sind top, wenn man etwas benötigt reagieren sie schnell.
15.04.2023
Super Team, kompetent, geduldig und immer freundlich
07.04.2023
Kompetente Auskunft, gute Organisation super Kursangebot
01.04.2023
Tolle Academy
10.03.2023
Klasse Ausbildung, qualifiziertes Personal, guter Service
07.03.2023
Die Module sind sehr lehrreich gestaltet. Zudem sind die Videos sehr gut dargestellt und verständlich.
05.03.2023
Vielseitiges Kurs- und Ausbildungsangebot in dem auch verschiedene Richtungen kombiniert werden. Ganz toll!
Rating
Zoe Alina
2 weeks ago
Very well organized team, uncomplicated operation of online lessons, versatile informative script :) All in all top!
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Susi Sorglos
2 weeks ago
I am very impressed with Flexyfit, always nice and helpful people. Very sympathetic. Thank you very much for your great support.
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Anna Kober
3 weeks ago
Great training and super nice people. You can tell how much emphasis is placed on conveying the necessary knowledge to the course participants in an understandable way. I was even kindly allowed to take a course completely free of charge after there were somewhat problematic and disruptive participants in my group. I will 100% take more courses with you in the future because learning is extremely fun, especially thanks to the friendly staff!
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Brigitte Moser
3 weeks ago
The entire flexyfit team is extremely friendly, prompt and helpful. The lecturers are competent and respond to the course participants. All learning materials were provided clearly and in sufficient detail. The additional videos mean there is something for every type of learner. All in all, the training and exam went well. I can definitely recommend flexyfit and will be happy to book and recommend further training courses with you again!
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safa alj
a months ago
A great team - competent, friendly, always helpful and supportive - provided excellent support for the practical training. We recommend! :)
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Dr. Michael Kohlberger, BSc MSc
a months ago
Great support and extensive course content. We recommend!
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posted on
Florian Reining
a months ago
I really enjoyed training to become a B-license fitness trainer there. The teaching materials provided are great and flawless. I learned a lot of new things there and always enjoyed what I was doing. The team is great and is always there for you if you have any questions!
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posted on
Hrvoje Stilin (Stilintrhasher)
a month ago
The best thing that could have happened to me is this academy. Access to participants is excellent. All employees are very competent, very professional and very friendly. A person can learn so much that it is indescribably good. I would recommend it to everyone. When I arrived in Austria I was looking for something like this and luckily I found this academy and signed up for the course without hesitation. Everything we get in return is worth 100 times more than what we pay. Indescribable experience, indescribable people, once again and 1000 times I say: Thank you for everything, thank you for this indescribable experience. THANK YOU, THANK YOU, THANK YOU
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Magdalena Bartosch
a months ago
I was able to learn a lot of new things as part of my training at the Flexyfit Academy and was able to take on a new, demanding challenge with my chosen course. The structure of the training courses is very understandable and clear, so that you can master the distance learning course on your own without any problems. If there were any questions, ambiguities or isolated problems, the Academy team was always quick to help and we could always find a common solution. Here and there I would have liked a little more practical relevance. Nevertheless, I always felt very comfortable, had great speakers and with my degree as a qualified medical sports coach, many new doors are now open to me :)
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Stefanie Graf
2 months ago
I was able to complete my chosen course very well and quickly. The team is very quick and courteous and you are always offered a good solution if there are any uncertainties. I will book again when I get the chance and can recommend the academy!
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