Course Modules

Module 1

You Can’t Out Train a Sedentary Lifestyle: Why exercise won’t save all of us

3 Lectures

Specific Learning Outcomes

To show an understanding of the role of the Fitness Industry in reducing inactivity levels
To be able to outline the current National Guidelines on Physical Activity
To Identify the characteristics of the most inactive groups in society
To state the importance of Non-exercise Activity Thermogenesis (NEAT) in reducing inactivity
To explain from the results of research on sedentary behaviour, specifically the problems associated with prolonged sitting
To explain the concept that too much sitting is not the same at too little formal exercise
To show an understanding of the differences between a non-active exerciser, an active non-exerciser, an active exerciser and a non-active non-exerciser
To understand the consequences of the current Australian and UK Fitness Retention report
To explain the results of the State of the Fitness Industry Report, and how they impact on current and future inactivity levels
To show an understanding of the motivational strategies currently in use by the fitness industry to increase activity levels across the population
To outline the costs of reduced physical activity and the cost to a national health service in treating conditions related to physical inactivity
To be able to identify the Global Advocacy for Physical Activity (GAPA) 7 investments recommendations to globally reduce inactivity

Module 2

Science of Sedentarism

2 Lectures

Specific Learning Outcomes

To describe the new discipline of Sedentary Physiology
To show an understanding of the place of inactivity on the energy expenditure continuum
To describe the different responses occurring at low level intensity, moderate level intensity, vigorous level of intensity and high level of intensity exercise activity
To show an understanding that inactivity responses cannot always be corrected by a single daily bout of moderate to vigorous exercise
To describe the link between inactivity and the potential consequences of deep vein thrombosis, atherosclerosis, all-cause mortality, insulin sensitivity, telomeres, lipoprotein lipase (LPL) regulation, bone density, back pain, stabilizer muscles, cancer and brain function.
To outline the problems associated with living in confined spaces and the tensegrity of cells
To show an understanding of the effects of inactivity on Sarcopenia and Osteopenia
To describe the damaging effects of mitochondrial distress and inactivity
To understand the consequences of tissue inflammation, meta-flammation, adipocyte dysfunction, oxidative stress and endothelial dysfunction

Module 3

Physiology of NEAT: METs, Movement and Oxygen Cost

2 Lectures

Specific Learning Outcomes

To demonstrate an understanding of the mechanics of muscle contractions in NEAT activities
To be able to describe the role of ATP in providing the energy for muscle contractions
To outline the role of the circulatory and respiratory systems in transporting oxygen and carbon dioxide to the working muscle in exercise
To show an understanding of how oxygen cost (0₂) relates to muscle contractions
To be able to explain a Metabolic Equivalent (MET)
To be able to list NEAT activities and their MET values
To be able to compare METs for everyday NEAT activities against formal exercise activities

Module 4

Body Weight, Sedentary Behaviour and Energy Expenditure

3 Lectures

Specific Learning Outcomes

To demonstrate an understanding of the role of Body Mass Index in calculating overweight and obesity levels
To discuss if current BMI levels are a valid reflection of obesity and being overweight
To be able to Identify the phases of Total Daily (TDEE) Energy Expenditure
To describe the obesity paradox
To explain the impact of inactivity on weight gain
To show an understanding of the energy expenditure required for long-term weight loss
To be able to discuss whether it is possible to be “healthy at any weight”
To be able to calculate the amount of exercise required to lose substantial bodyweight
To describe the relationship between Metabolic Equivalents (METs) and energy expenditure
To discuss the impact of Non-Exercise Activity Thermogenesis (NEAT) in everyday activities and their MET values on daily energy expenditure
To be able to calculate energy expenditure from MET values
To be able to use ACSM calculations for walking, running, leg cycling, arm cycling and stepping to calculate energy expenditure
To evaluate case studies using ACSM energy expenditure calculations

Module 5

Space Travel, Bed Rest, Inactivity and Sedentary Lifestyle

2 Lectures

Specific Learning Outcomes

To show an understanding of Gravity Deprivation Syndrome that is common to all NEAT conditions
To be able to identify the physiological changes that occur with aging, sedentary lifestyle and prolonged bed rest
To describe how gravity helps maintains balance and coordination
To describe how gravity affects the physiology of maintaining health
To describe the effect of space fight on the body and how it mimics inactivity
To develop a plan to integrate more gravity back into everyday lives
To show an understanding of posture and its effect on muscle energy use and energy output.
To outline the importance of continual changes in posture to NEAT

Module 6

Motivating Sedentary Populations

2 Lectures

Specific Learning Outcomes

To be able to identify the main characteristics of the three high risk sedentary groups (aged, obese and metabolic syndrome)
To be able to identify the factors to be considered when motivating sedentary groups
To recognise the key characteristics of sedentary behaviour
To be able to identify the unique strategies required to motivate sedentary groups to sustain long term physical activities

Module 7

Live Long, Live Healthy

3 Lectures

Specific Learning Outcomes

To be able to explain the concept that our genes dictate our longevity and quality of life
To be able state the outcomes of the landmark Danish Twins study determining the role of genes and environment on longevity
To be able to Identify the Blue Zones of the world where people live the longest and healthiest
To be able to describe the characteristics of the longest living people in Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Nicoya (Costa Rica) and Icaria (Greece)
To state the reasons why inactivity and constant low to moderate all day movement contribute to a long and healthy life that is common to all Blue Zones
To be able to Identify the life radius of physical activity
To be able to undertake research on creating a lifestyle inclusive of physical activity.
To devise a plan that will establish active homes, active work environments, active transportation and active leisure time.

Module 8

NEAT Fit Conversion Program

2 Lectures

Specific Learning Outcomes

To describe how being sedentary or inactive is different from not exercising
To understand the significant physiological responses that occur from sitting to standing to walking transitions
To understand the major problems associated with prolonged sitting
To recognise the importance of breaking up sitting periods so that you are not stationary for more than 30 minutes
To promote the importance of 10,000 steps performed over the 16 hours waking day
To understand the importance of 10,000 steps in energy expenditure and general health
To develop a programme for Phase 1 of the NEAT Fit program based on Stand and Stroll Transitions and the Global Roaming Transitions
To develop a programme that combines all NEAT Fit steps to produce a lifestyle physical activity program based on L.I.M.I.I.T (Low Intensity Moderate Intensity Intermittent Transitions)

Module 9

NEAT Fit Activate Program

3 Lectures

Learning Outcomes

To be able to identify inactive periods in the home and substitute with active alternatives
To be able to identify inactive periods in the workplace and replace with active alternatives
To be able to identify inactive periods of transportation and replace with active alternatives
To review the research that supports a lifestyle inclusive of physical activity in the home, during transportation, at work and during leisure time based on L.I.M.I.I T

Module 10

NEAT Fit MET Minutes Program

2 Lectures

Learning Outcomes

To study the 5 steps in MET Minutes programming
To understand the importance of Metabolic Equivalents (METs) in quantifying workloads
To develop a quantitative program based on MET Minutes to monitor and evaluate the NEAT Fit program in the home, at work, during transport and during leisure time
To be able to calculate energy expenditure based on the MET Minutes accumulated over the day
To understand the changing MET Minute requirements to combat the main chronic conditions associated with higher mortality rates
To be able to understand and review the MET Minute case studies
To apply the MET Minute programming to improve fitness levels and to train for recreational activities