CFES Fitness Knowledge Home Study Program

Like the classroom course, the CFES Fitness Knowledge Home Study Program acts as a prerequisite to all instructor courses and is the first step in becoming a certified CFES Fitness Instructor or Personal Trainer

Interested in this course? Email us at [email protected]

Course curriculum

1. Welcome to the CFES Fitness Knowledge Home Study Program
2. CFES Fitness Knowledge Course: How to Do It
3. How to use the CFES Fitness Knowledge Home Study Program Courseware
1. Chapter 1 Active Health and Fitness
2. Chapter 1 — Active Health and Fitness
3. What is Active Living ?
4. Physical Fitness
5. Benefits of Fitness
6. Barriers to Fitness
7. Promoting Healthy Lifestyles
8. Health Initiatives
9. Trends in Fitness and Active Living
10. Summary
11. References & Footnotes
12. Chapter 1 Quiz
1. Chapter 2 The Skeletal System
2. An Introduction to the Human Body
3. Anatomical Terminology
4. Function of Bones
5. Structure of a Long Bone
6. Classification of the Skeleton
7. The Skeletal System
8. Bones of the Skull
9. Bones of the Spine (Vertebral Column)
10. Bones of the Torso (Thorax)
11. Bones of the Shoulder and Arm
12. Bones of the Wrist and Hand
13. Bones of the Pelvis
14. Bones of the Leg
15. Bones of the Ankle and Foot
16. Structure and Function of Joints
17. Synovial Joints
18. Connective Tissue
19. Tendons and Ligaments
20. Types of Synovial Joints
21. Main Joints of the Upper Body
22. Actions of the Neck (Cervical Spine)
23. Neck Flexion, Extension & Hyperextension
24. Actions of the Spine
25. Actions of the Shoulder Girdle
26. Actions of the Shoulder
27. Actions of the Shoulder
28. Actions of the Shoulder Girdle Elevation & Depression
29. Actions of the Shoulder Abduction and Adduction
30. Action of the Shoulder Flexion, Extension & Hyperextension
31. Action of the Shoulder Lateral Rotation
32. Actions of the Shoulder Circumduction
33. Actions of the Elbow
34. Actions of the Wrist
35. Actions of the Wrist Flexion, Extension & Hyperextension
36. Actions of the Wrist Abduction and Adduction
37. Actions of the Fingers Abduction and Adduction
38. Actions of the Hip
39. Actions of the Hip Flexion, Extension & Hyperextension
40. Actions of the Hip
41. Actions of the Hip Lateral Rotation
42. Actions of the Hip Abduction and Adduction
43. Actions of the Hip Abduction and Adduction Seated
44. Actions of the Knee & Ankle
45. Knee Flexion and Extension
46. Action of the Ankle Dorsiflexion
47. Ankle Plantar Flexion
48. Joints and Their Actions
49. Supplemental YouTube Videos
50. Summary
51. References & Footnotes
52. Chapter 2 Quiz
53. Chapter 2 The Bone Man Worksheet Learning Activity #2.4
54. Chapter Learning Activities
1. Chapter 3 — The Muscular System
2. Introduction to Muscles
3. Principles of Muscle and Joint Action
4. The Anterior Skeletal Muscles
5. The Posterior Skeletal Muscles
6. Muscles that Act on the Neck — Neck Flexors (Sternocleidomastoid) Lateral Flexors (Splenius Capitis & Splenius Cervicis)
7. Muscles that Act on the Neck
8. Muscles that Act on the Neck
9. Muscles that Act on the Neck
10. Muscles that Act on the Spine — Erector Spinae Group
11. Muscles that Act on the Spine — Transversus Abdominis, Rectus Abdominis, Internal Obliques & External Obliques
12. Muscles that Act on the Spine — Semispinalis, Rotatores, Multifidus, Intertransversarii & Interspinalis
13. Muscles that Act on the Torso — Thorax & Posterior Abdominal Wall
14. Muscles that Act on the Torso — Quadratus Lumborum
15. Muscles that Act on the Shoulder Girdle — Anterior Thoracic Muscles
16. Muscles that Act on the Shoulder Girdle — Trapezius, Levator Scapulae, Rhomboideus Minor & Rhomboideus Major
17. Muscles that Act on the Shoulder — Deltoid Group
18. Muscles that Act on the Shoulder — Pectoralis Major & Latissimus Dorsi
19. Deep Muscles that Act on the Shoulder — Supraspinatus, Infraspinatus, Teres Minor & Subscapularis
20. Muscles that Act on the Shoulder and Elbow — Biceps Brachii, & Brachioradialis
21. Muscles that Act on the Shoulder and Elbow — Triceps Brachii
22. Muscles that Act on the Elbow — Supinator, Pronator Teres & Pronator Quadratus
23. Muscles that Act on the Wrist — Flexor Carpi Radialis, Palmaris Longus & Flexor Carpi Ulnaris
24. Muscles that Act on the Wrist — Flexor Digitorum Superficialis
25. Muscles that Act on the Wrist — Flexor Digitorum Profundus & Flexor Pollicis Longus
26. Muscles that Act on the Wrist — Extensor Carpi Ulnaris, Extensor Digiti Minimi, Extensor Digitorum, Extensor Carpi Radialis Longus & Extensor Carpi Radialis Brevis
27. Muscles that Act on the Wrist — Extensor Indicis, Extensor Pollicis Longus, Extensor Pollicis Brevis & Abductor Pollicis Longus
28. Muscles that Act on the Hip — Psoas Major & Iliacus
29. Muscles that Act on the Hip — Gluteus Maximus, Medius & Minimus, Tensor Fasciae Latae & Piriformis
30. Muscles that Act on the Hip — Pectineus, Adductor Brevis, Adductor Longus, Adductor Magnus & Gracilis
31. Muscles that Act on the Hip and Knee — Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis & Sartorius
32. Muscles that Act on the Hip and Knee — *Biceps femoris, Semitendinosus & Semimembranosus
33. Muscles that Act on the Knee and Ankle — Plantaris, Popliteus, Tibialis Posterior, Flexor Digitorum Longus & Flexor Hallucis Longus
34. Muscles that Act on the Knee and Ankle — Gastrocnemius & Soleus
35. Muscles that Act on the Ankle — Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus & Peroneus Tertius
36. Muscles that Act on the Ankle — Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus & Peroneus Tertius
37. Muscles that Act on the Ankle — Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus, Peroneus Tertius, Peroneus Longus & Peroneus Brevis
38. Know What’s Moving
39. Major Muscle Pairs
40. Summary
41. References
42. Chapter 3 Quiz
43. Chapter 3 The Muscle Man Worksheet Learning Activity #3.2
44. Chapter Learning Activities
1. Chapter 4 — Muscle Structure and Function
2. Structure of Skeletal Muscle
3. The Nervous System and Skeletal Muscle
4. Sliding Filament Mechanism of Muscular Contraction
5. Types of Muscle Contractions
6. Skeletal Muscle Fibre Types
7. Skeletal Muscle Fibre Types Summary Table
8. Factors Affecting Muscle Performance
9. Muscle Fibre Adaptations to Training
10. Summary
11. References
12. Chapter 4 Quiz
13. Chapter Learning Activities
1. Chapter 5 — Principles of Human Movement
2. Movement Analysis
3. Classifications of Movement (Single Joint/Multi-Joint)
4. Analyzing Multi-Joint Movements
5. Analyzing an Upper Body Multi-Joint Exercise
6. Principles of Human Movement
7. Postural Alignment and Stabilization
8. Postural Stabilization
9. Spinal Stabilization Exercises
10. Balance on Ball
11. Unilateral Trunk Stabilization
12. Leg Drops
13. Back and Hip Extensor Exercises — Superman on the Ball
14. Summary
15. References
16. Chapter 5 Quiz
17. Chapter Learning Activities
1. Chapter 6 Training Principles and Program Design
2. Energy for Exercise
3. The Energy Systems
4. Steady State, Oxygen Debt and Deficit
5. Training the Energy Systems
6. Master Training Principles
7. Recuperation
8. Training Cycles and Adaptations
9. Program Design
10. Summary
11. References & Footnotes
12. Chapter 6 Quiz
13. Chapter 6 Learning Activities
1. Chapter 7 Muscular Strength and Endurance
2. Muscular Strength and Endurance
3. Resistance Training Terminology
4. Resistance Training
5. Types of Resistance Equipment
6. Upper Body Exercise Ideas
7. Upper Body Exercise Ideas — Lat Pull Down
8. Upper Body Exercise Ideas — Triceps Press Down
9. Upper Body Exercise Ideas — Posterior Deltoid Reverse Fly
10. Upper Body Exercise Ideas — Bench Press Pectoralis Major
11. Upper Body Exercise Ideas — Oblique Pull Up or Abdominal Crunch
12. Notes on Abdominal Training
13. Mid-Body Exercise Ideas
14. Lower Body Exercise Ideas
15. Lower Body Exercise Ideas — Squats Gluteus Maximus, Quads
16. Lower Body Exercise Ideas — Back & Hip Extensions
17. Lower Body Exercise Ideas — Outer Leg Lift on Side
18. Lower Body Exercise Ideas — Adductors Leg Squeeze with the Ball
19. Lower Body Exercise Ideas — Lunge
20. Manual Training Exercises
21. Manual Training Exercises
22. Manual Training Exercises — Bridge from Shoulders
23. Manual Training Exercises —Kneeling Balance
24. Manual Training Exercises — Front Plank from Hands
25. Manual Training Exercises — Front Plank from Hands Level 2
26. Manual Training Exercises — Front Plank from Hands Level 3
27. Manual Training Exercises — Front Plank from Hands Level 4
28. Program Design
29. Training Formats
30. Case Study
31. Summary
32. References
33. Chapter 7 Quiz
34. Chapter Learning Activities
1. Flexibility
2. Flexibility
3. Flexibility Training
4. Physiology of Stretching
5. The Methods of Stretching
6. Stretching Exercises
7. Stretching Exercises — Hamstring Stretch
8. Stretching Exercises — Shoulder: Standing Stretch
9. Stretching Exercises — Shoulder: Anterior Deltoid, Pectoralis Major, Triceps
10. Stretching Exercises — Shoulder: Posterior Deltoid
11. Stretching Exercises — Shoulder: Latissimus Dorsi
12. Stretching Exercises — Torso: Erector Spinae back extensor "cat" stretch
13. Stretching Exercises — Hips: Gluteus Maximus
14. Stretching Exercises — Hips: Adductors
15. Stretching Exercises — Hips: Adductors
16. Stretching Exercises — Hips: Abductors, Gluteus Maximus
17. Stretching Exercises — Hips: Abductors, Gluteus Minimus and Medius (press away)
18. Stretching Exercises — Knees and Ankles: Soleus
19. Case Study
20. Summary
21. References
22. Chapter 8 Quiz
23. Chapter Learning Activities
1. Chapter 9 — Cardiorespiratory Fitness
2. The Cardiorespiratory System
3. The Cardiorespiratory System — How We Breathe
4. The Cardiovascular System
5. The Heart
6. Cardiorespiratory Fitness — Pulmonary Circulation (PC)
7. Systemic Circulation (SC)
8. Cardiovascular Function
9. Cardiovascular Conditions
10. Training the Cardiorespiratory System
11. Monitoring Exercise Intensity
12. Target Heart Rates
13. Rating of Perceived Exertion (RPE)
14. Effects of Cardiorespiratory Training
15. Case Study
16. Summary
17. References
18. Chapter 9 Quiz
19. Chapter 9 Learning Activities
1. Chapter 10 — Nutrition and Body Weight Management
2. Nutrition Basics
3. Canada Food Guide
4. Carbohydrates (CHO)
5. Proteins
6. Fats
7. Vitamins
8. Fat-soluble vitamins
9. Water-soluble vitamins
10. Minerals
11. Water
12. Vegetarian Diets
13. Body Composition
14. Energy Balance
15. Body Weight Management
16. Eating Disorders
17. Nutrition for Women
18. Supplements
19. Summary
20. References
21. Chapter 10 Quiz
22. Chapter Learning Activities
1. Chapter 11 — Exercise Safety
2. Health Screening and Liability Release
3. Consent and Liability Release
4. Causes and Mechanisms of Injury
5. High Risk Exercises
6. More High Risk Exercises
7. Guidelines for Joint Safety
8. Injuries and Their Treatment
9. Safety in the Facility
10. Summary
11. References and Footnotes
12. Chapter 11 Quiz
13. Chapter Learning Activities
1. Chapter 12 — Fitness Leadership
2. Role of the Fitness Leader
3. The Four P’s of Professional Development
4. Leadership Styles
5. Communication
6. Leaders and Adult Learners
7. Ages and Stages
8. Action Plan for Fitness
9. Summary
10. References
11. Chapter 12 Quiz
1. CFES Fitness Knowledge Course Open Book Exam
2. Before you go ... please let us know your thoughts

About this course

Free
280 lessons
0.5 hours of video content

Discover your potential, starting today

Enroll today

CFES Fitness Knowledge Home Study Program

Course curriculum

Welcome to the CFES Fitness Knowledge Home Study Program!

Chapter 1 — Active Health and Fitness

Chapter #2 The Skeletal System

Chapter #3 — The Muscular System

Chapter #4 Muscle Structure and Function

Chapter 5 — Principles of Human Movement

Chapter 6 — Training Principles and Program Design

Chapter 7 Muscular Strength and Endurance

Chapter 8 — Flexibility

Chapter 9 — Cardiorespiratory Fitness

Chapter 10 — Nutrition and Body Weight Management

Chapter 11 — Exercise Safety

Chapter 12 — Fitness Leadership

CFES Fitness Knowledge Course Open Book Exam

About this course

Discover your potential, starting today