Hacking Exercise for Health Course

Lesson 1 • How the Body Responds to Movement

Covers acute cardiovascular, muscular, and hormonal responses to a single exercise bout. Grounds all subsequent training concepts in real physiology.

Lesson 2 • Health Benefits Across Body Systems

Maps exercise effects on cardiovascular, metabolic, mental, and immune health. Provides the evidence base for prescribing exercise as a health intervention.

Lesson 3 • Barriers and Motivators to Exercise

Identifies psychological, social, and environmental factors that drive or block physical activity. Sets the stage for behaviour-change strategies used throughout the course.

Lesson 4 • Chronic Adaptation Principles

Explains long-term structural and functional changes from repeated training. Connects adaptation science to programme design rationale.

Lesson 1 • Body Composition Measurement

Compares skinfold, circumference, and bioelectrical impedance methods for body composition. Teaches accurate measurement and sensitive communication of results.

Lesson 2 • Health Screening and Risk Stratification

Covers pre-participation health questionnaires and risk classification frameworks. Ensures safe exercise initiation by identifying contraindications early.

Lesson 3 • Cardiovascular Fitness Testing

Teaches submaximal and field-based aerobic capacity tests and their scoring. Links VO2 estimates to health risk and programme starting points.

Lesson 4 • Flexibility and Movement Quality Screening

Covers sit-and-reach, joint range-of-motion, and functional movement screens. Identifies mobility limitations that inform corrective exercise selection.

Lesson 1 • Goal Setting and Programme Individualisation

Applies SMART goal frameworks and client profiling to tailor programme variables. Bridges assessment data from Chapter 2 to actionable programme decisions.

Lesson 2 • Periodisation Models and Cycles

Introduces linear, undulating, and block periodisation structures for long-term planning. Enables graduates to organise training across weeks, months, and years.

Lesson 3 • Overload, Specificity, and Reversibility

Explains the three foundational training laws and their practical implications. Prevents common design errors such as insufficient overload or excessive specificity.

Lesson 4 • FITT-VP Framework in Practice

Applies frequency, intensity, time, type, volume, and progression to programme construction. Provides a systematic template for all subsequent programme design work.

Lesson 1 • Intensity Prescription Methods

Covers heart rate reserve, percentage of max heart rate, RPE, and talk test methods. Equips graduates to set precise aerobic intensity for any client population.

Lesson 2 • Interval and High-Intensity Training

Introduces HIIT and sprint interval protocols with work-to-rest ratio design. Demonstrates how to apply high-intensity methods safely and progressively.

Lesson 3 • Continuous Aerobic Training Protocols

Designs steady-state cardio sessions across walking, cycling, swimming, and rowing. Establishes the aerobic base needed before introducing interval methods.

Lesson 4 • Closes the feedback loop between prescription and real-world performance.

Uses wearable data, session logs, and reassessment to guide cardio progression. Closes the feedback loop between prescription and real-world client performance.

Lesson 1 • Resistance Training for Bone and Metabolism

Explains how mechanical loading improves bone mineral density and resting metabolism. Justifies resistance training as a primary tool for long-term health maintenance.

Lesson 2 • Resistance Training Variables and Loads

Defines sets, reps, load, tempo, and rest intervals and their interaction. Provides the vocabulary and logic for all resistance programme design decisions.

Lesson 3 • Exercise Selection and Muscle Balance

Covers compound versus isolation exercises and push-pull-legs balance principles. Prevents muscular imbalances that lead to postural dysfunction and injury.

Lesson 4 • Free Weights, Machines, and Bodyweight

Compares equipment types by stability demand, accessibility, and training effect. Enables graduates to select tools that match client skill and environment.

Lesson 1 • Corrective Exercise Strategies

Uses assessment findings to design targeted corrective sequences for common dysfunctions. Bridges mobility deficits to improved movement quality and injury prevention.

Lesson 2 • Joint Mobility Training

Introduces controlled articular rotation and joint-specific mobility drills. Addresses mobility deficits identified during assessments in Chapter 2.

Lesson 3 • Core Stability and Functional Strength

Builds the stable foundation required for safe performance of all loaded movements.

Lesson 4 • Types of Stretching and Their Effects

Compares static, dynamic, PNF, and ballistic stretching by mechanism and outcome. Guides appropriate stretch selection based on timing and client need.

Lesson 1 • Long-Term Adherence Programme Design

Integrates variety, autonomy, and social support into programmes to sustain engagement. Produces programmes that clients actually follow beyond the initial weeks.

Lesson 2 • Behaviour Change Theories in Exercise

Covers transtheoretical, self-determination, and social cognitive theories as applied to exercise. Provides the theoretical toolkit for diagnosing and addressing client readiness.

Lesson 3 • Motivational Interviewing Techniques

Teaches open questions, reflective listening, and change talk elicitation for exercise contexts. Equips graduates to shift ambivalent clients towards committed action.

Lesson 4 • Habit Formation and Routine Building

Applies cue-routine-reward loops and implementation intentions to exercise habit design. Helps clients automate exercise behaviour to reduce reliance on willpower.

Lesson 1 • Session Structure and Coaching Delivery

Designs complete session templates and teaches effective real-time coaching cues. Bridges programme design to the actual client experience during each session.

Lesson 2 • Monitoring, Reassessment, and Programme Updates

Establishes reassessment schedules and decision rules for programme modification. Creates a continuous improvement cycle that keeps programmes effective over time.

Lesson 3 • Professional Practise and Scope of Work

Defines the exercise professional's scope, referral pathways, and ethical responsibilities. Ensures graduates practise safely, legally, and collaboratively within health teams.

Lesson 4 • Programming for Specific Health Goals

Tailors integrated programmes for weight management, cardiovascular health, and healthy ageing. Applies population-specific evidence to individualise every programme component.