Generally, it is enough for a friend who wants to be a fitness instructor to have a junior certificate, but he still needs an advanced certificate if he wants to develop better or become a fitness instructor. You can choose what you need according to the situation.
So what items do fitness instructors need to take?
As mentioned earlier, the national fitness instructor's professional qualification certificate examination has a grade limit.
The contents of the primary certificate examination are as follows:
Certificate examination generally consists of three parts: theoretical knowledge, practical skills and physical fitness test.
Theoretical knowledge:
The theoretical knowledge that a fitness instructor needs to master includes sports nutrition, sports anatomy, sports physiology, sports planning principles, health and fitness, and so on. These theoretical knowledge is the basis of learning advanced skills, especially sports anatomy, and also the basic knowledge of learning sports rehabilitation skills in the later stage.
Practical skills:
For the form of the topic.
Resistance training technique (12 muscle),
Muscles: quadriceps femoris, gluteus maximus, biceps femoris, gastrocnemius, trapezius (upper, middle and lower bundles), erector spinae, latissimus dorsi, rectus abdominis, pectoralis major, deltoid (front, middle and back bundles), biceps brachii and triceps brachii (long head, medial head and lateral head).
Resistance forms: load-bearing equipment, free weight (barbells, dumbbells) and self-weight, which are completed by the equipment designated by the evaluator.
Second, stretching exercises (13 muscles)
Muscles: quadriceps femoris, gluteus maximus, biceps femoris, gastrocnemius, iliopsoas, trapezius (upper, middle and lower bundles), erector spinae, latissimus dorsi, rectus abdominis (without passive stretching), pectoralis major (upper, middle and lower bundles), deltoid (front, middle and rear bundles) and biceps brachii.
Exercise forms: active stretching and passive stretching.
Third, aerobic exercise technology
Exercise form: aerobic exercise equipment (treadmill, elliptical machine, stepping machine, stationary bicycle)
Physical fitness test: divided into men's group and women's group
Distinguish fitness instructor certificate grades as follows:
(A), the primary physical fitness test items, male eligibility criteria, female eligibility criteria
1, static stretching in sitting posture for 5 seconds and static stretching for 5 seconds.
2, push-ups 40 times
3. Squat 60 times with bare hands
4. Squat 60 times with bare hands
(B), intermediate physical fitness test project male eligibility criteria
1, sit still for 5 seconds.
2. Pull-ups 10 times
3. Push-ups 40 times
4. Squat 60 times with bare hands
(3), senior physical fitness test male: test items qualified criteria
1, sit still for 5 seconds.
2. Pull-ups 15 times
3, push-ups 40 times 15 times 60 times
4. Squat 60 times with bare hands. Female: The qualified standard of the test item is 1, and it takes about 5 seconds to bend the elbow and lean forward (unilateral and contralateral support) respectively. 2. Push-ups 15 times. 3. Squat down with your bare hands.
Physical Fitness Test Item Action Rules and Qualification Criteria Specific Description (1) Flexibility of Sitting Position (Flexibility Test)
1. Action requirements: sit on the mat, put your legs together, with your ankles at 90 degrees, bend your hands forward and touch your toes, and ask your back to be straight (hunchback is a foul).
2. Qualification criteria:
(1) For men, touch the toes with the middle finger of both hands and stretch statically for 5 seconds.
(2) In junior and middle schools, the palms of both hands touch the toes and stretch statically for 5 seconds. Push-ups (upper limb muscle endurance test) 1. Action requirements: land your feet and keep your body in a straight line. When the elbow flexes downward, the abduction of the shoulder joint should not exceed 90 degrees, and the elbow joint should be at the same height as the shoulder joint (if the shoulder joint is significantly higher than the elbow joint, it is a foul, not counting); When propping up upwards, the elbow joint is straight but not straight (if the elbow joint is not straight, it is a foul, not counting; This action should be continuous. If you stop for more than 3 seconds, it is a foul, not counting. )。
2. Qualification criteria: (1) 40 times for junior, middle and senior men. (2) Junior, middle and senior women 15 times.
(3) Squatting with bare hands (lower limb muscle endurance test)
Action requirements: the feet are separated from the left and right, the distance is slightly wider than the shoulders, and the toes are slightly abduction. When the knee bends down, the thigh should be parallel to the ground (if the thigh is not parallel to the ground or the knee exceeds the toe too much, it is a foul, not counting); When standing, the knee joint is straight but not extended (if the knee joint is excessively bent, it is a foul, not counting; This action should be continuous. If you stop for more than 3 seconds, it is a foul, not counting. )。
2. Qualification criteria:
(1) 60 times for men at the beginning, middle and advanced levels.
(2) 40 times for junior middle school girls and 50 times for senior middle school girls.
Pull-ups (upper limb muscle strength and endurance test)