The College of Health and Fitness Podcast
www.cohaf.edu.au
A dedicated podcast channel for students of The College of Health and Fitness, providing exclusive access to:
This comprehensive guide, "Counting Macros," introduces the principles of macronutrient tracking for various health and fitness goals. It explains what macronutrients are (protein, carbohydrates, and fats) and why counting them is beneficial for body composition, performance, and overall well-being. The guide provides practical advice on how to set personalised macro targets by understanding Total Daily Energy Expenditure (TDEE). Furthermore, it offers detailed instructions on finding and accurately logging macronutrients, covering the use of nutrition labels, online databases, and apps like MacroFactor, alongside tips for measuring food using scales and measuring tools, and addressing common challenges faced during the tracking process.
This article from "RDL - Exercise of the Month.pdf" explains the Romanian Deadlift (RDL), highlighting its importance in addressing "knee-dominant" athletes who have stronger quadriceps than hamstrings. The author, referencing Louie Simmons, emphasises the need to strengthen the posterior chain to prevent injuries. The RDL is presented as a superior exercise to the conventional deadlift for developing hamstring and lumbar strength due to its eccentric emphasis. Detailed instructions on proper form, grip variations, progressions, and cues are provided, along with modifications to target either the glutes or hamstrings more effectively.
Hammer curls, a variation of the classic bicep curl, are highlighted as a valuable exercise for building functional arm strength and a defined physique. Unlike traditional curls focusing mainly on the biceps brachii, hammer curls employ a neutral grip, engaging the brachialis and brachioradialis muscles for broader arm development. The source details the proper technique for performing hammer curls in standing or seated positions and emphasises the importance of controlled movement and appropriate weight. Furthermore, it explores various hammer curl modifications using different equipment like dumbbells, resistance bands, and cables, offering versatility for workouts.
The first source, an excerpt from "All notes 1/14/2025", is a chapter focusing on modifying exercise sessions for clients, stressing progress monitoring, adjustment implementation, and detailed record-keeping. The second source, "SISFFIT045-Learner Resource-F-v1.1.pdf", is a comprehensive learner resource for developing and instructing personalised exercise programs for adolescents. It covers client assessment, program design, session planning, instruction techniques, safety considerations, legal requirements, and program evaluation, all tailored to the unique needs of adolescent clients. The resource extensively details the process, from initial consultations to program effectiveness evaluation. It also addresses common adolescent health concerns and provides guidance on handling various scenarios.
This document is a learner resource for the SISFFIT042 Instruct Personalised Exercise Sessions course. It covers preparing for, instructing, and evaluating exercise sessions tailored to individual client needs. The resource details procedures for client assessment, program design, instructional methods, and session modification. Emphasis is placed on safety, client communication, and adherence to Australian copyright and privacy regulations. Finally, the material includes activities and case studies to reinforce learning.