Exercise Fitness and Health Level 3 Distance Learning CourseHF810

Are you keen to pursue a career in fitness? Motivated by exercise? Passionate about sport? Then our Exercise Fitness and Heath course could be right for you!

It covers everything from training methods, fitness programs, safety and health in sport to diet and nutrition. It also covers the muscular, the cardiovascular and the respiratory system in detail to give you real in-depth understanding. The course finished with an overview of anxiety and stress and valuably how to manage these in sport. 

Course Info

Distance Learning Support


At Start Learning we pride ourselves on our friendly and supportive tutors. Your tutor support will start as soon as you receive your course and will be valid for 12 months. All our tutors are highly qualified with extensive experience in supporting distance learning students. You contact your tutor via email and they are responsible for marking assignments answering your questions and guiding you through the course.

Entry Requirements


This course is open entry. At Start Learning we believe that everyone should have the opportunity to expand their knowledge and study further, so we try to keep our entry requirements to a minimum.

Recommended Hours of Study 


We recommended you spend approximately 110 hours of your time studying the Level 3 Award in Exercise, Fitness and Health course. The pace of study is completely up to you. To give an example, if you dedicate 2 hours a week to the course it would take you a year to complete but  if you could spare 4 hours a week you could complete it in six months.

Course Contents


Unit 1 – Defining the Concepts Health, Exercise and Fitness: What is Health? - Physical, social and mental health - What is exercise? - Types of exercise – Sports Continuum - The Sports Continuum - What is fitness? - Health benefits of taking part in regular exercise - Ten reasons to get more active - Health related components of fitness - Skill related components of fitness - Comparison of health and skill related fitness

Unit 2 – Understanding the components of Fitness and how to test them: Definition of the components of fitness - Detained analysis of each component - Why do we want to test our fitness? - Measuring the components of fitness - Components of fitness needed for different sporting activities

Unit 3 – Ways to improve Fitness – training methods: How the body generates energy for exercise - The Creatine Phosphate system - The Lactic Acid system and Oxygen debt - The Aerobic system - Analysis of different training zones - Principles of SPORT - FITT principles - Methods of training :- Continuous, Fartlek, Interval, Weight Training, Plymetrics, Flexibility Training and Circuit Training - Examples of training sessions for each training method

Unit 4 – Planning Training and Fitness Programmes: Physiological and psychological benefits of warming up - Cool down – reasons why it is important - Phases of a warm up, body temperature raising, stretching and skill development - Planning a training programme - Applying the SPORT and FITT principles of training - Periodisation – off season, pre season, peak season and transitional period - Planning a training session, warm up, main activity and cool down - Examples of training programmes and sessions

Unit 5 – Factors affecting Sporting Performance: Factors affecting sporting performance, Age, Gender, Personality, Lifestyle, Environment, Injury, Illness, Diet, Body Type and Drugs - Social Drugs, how smoking and alcohol affect sporting performance - Other social drugs and their effect on sporting performance - Types of performance enhancing drugs - Examples and effects of performance enhancing drugs - Blood doping

Unit 6 – Safety in Sport: How to prevent injury, environment, clothing and equipment, fair competition, obeying the rules and warm up and cool down - Causes of sports injuries - Accidental injuries, overuse injuries, chronic injuries - Examples of sports injuries:- soft tissue, skin and Hard tissue injuries - Injuries, symptoms and treatment - RICE procedure - More serious injuries - Assessing the casualty’s condition – DRACB - How to treat an unconscious casualty - Emergency action plan - Other conditions that can influence sports performance

Unit 7 – Diet and Nutrition: A balanced diet - The essential groups of nutrients - Macronutrients and Micronutrients - Diet and exercise - The importance of each nutrient for exercise - Energy and diet:- metabolic rate and physical activity level - Energy in food - Energy equations - The athlete’s diet:- day of competition, after the event and Glycogen loading - Common eating disorders - Healthy eating - Food pyramids - Examples of diets

Unit 8 – Body systems – the skeletal system: Outline of the different body systems - The human skeleton - Functions of the skeleton: Ossification – Cartilage - Types of bone - The skeletal frames:- axial and appendicular - Exercise and the bones - Definitions of fixed, slightly movable and synovial joints - A typical synovial joint structure - Movement patterns at synovial joints - How exercise can help improve the skeletal system

Unit 9 – The muscular system: Functions of muscles - Types of muscle tissue - Skeletal muscles – structure and functions - Muscular contractions:- isotonic, isometric and isokinetic - How muscles are attached to bones - Muscle fibres:- slow and fast twitch - Characteristics of muscle fibres and exercises they relate to - Major muscles in the human body:- location and function - Exercises to strengthen the muscles - Benefits of warming up the muscles

Unit 10 – The Cardiovascular System: What parts of the body make up the Cardiovascular System - Functions of the Cardiovascular System - The double pumping action of the heart - Pulmonary circulation - Systemic circulation - Structure of the heart - Blood flow through the heart - How does the heart pump blood - Blood vessels:- arteries, veins and capillaries - The heart and exercise - Heart rate – measuring the pulse - What happens to our Cardiovascular System when we exercise - Long term effects of training on the Cardiovascular System - Components and functions of blood - The blood and exercise - Blood Pressure – measuring Blood Pressure - Factors affecting Blood Pressure

Unit 11 – The Respiratory System: Structure of the Respiratory System - How air passes through the body - Pulmonary ventilation - The mechanics of breathing - Inspiration and expiration - How we get oxygen to the working muscles - External respiration - Internal respiration - Capacity for exchanging gases - The Respiratory System as we exercise

Unit 12 – The Digestive System: What is digestion? - Energy molecules in food - Chemical digestion - Physical digestion - The digestive process - Parts of the Digestive System and their functions - What is an enzyme - Food enzymes - Digestive enzymes - The Digestive System and exercise

Unit 13 – The Nervous System: Basic functions of the Nervous System - Parts of the Nervous System - The Central Nervous System – parts of the brain - The Spinal Cord - The Peripheral Nervous System:- Sympathetic and Autonomic Nervous Systems - Reflex actions and conditioned reflexes - Receptor organs - The Nervous System and Sport

Unit 14 – The Endocrine System: Hormones - Hormone producing organs and body parts - The Endocrine System and exercise

Unit 15 – Stress and Anxiety in Sport: Defining Anxiety – Cognitive and Somatic - Types of Anxiety - Anxiety and Sport – Stress - The causes of Stress - Symptoms of Stress - Stress management - Stress management technique

Payment Plan


Full Price is £299

6 Monthly Instalments of £50

The first installment is paid at time of enrolment with a fee for postage and packaging.

For postage costs click here: Postage & Packaging

Call us on 0800 074 1222 if you would like to set up a payment plan.




Upon successful completion of this course, you will gain a Level 3 NCFE Award certificate in Exercise, Fitness and Health.

Awarding Body Information


NCFE is recognised as an awarding body by the qualification regulators ('regulators') for England, Wales and Northern Ireland. The regulators are the Office of the Qualifications and Examinations Regulator (Ofqual) in England, the Department for Children, Education, Lifelong Learning and Skills (DCELLS) in Wales and the Council for Curriculum, Examinations and Assessment (CCEA) in Northern Ireland

Language of Course



Examination Centre


This course is marked through a process of continuous assessment guided by your tutor following NCFE guidelines. This means that your qualification will be awarded according to your performance on assessments rather than by taking an exam. 



Q:How long do I have to complete the course?

A:This is a home study course so all lessons are undertaken in your own time oer a period of roughly 6-12 months. What’s more, if we update the course, we will either post details on our website or send them to you free of charge.

Q:Is there a final exam at the end of the course?

A:No, however, there are a series of tasks and assignments throughout the course that must be completed.

Q:How do I gain practical experience?

A: As with all distance learning courses, you will need practical experience before applying for a job in a gym, so why not approach your gym managers as a volunteer to gain practical experience?

Q:Do you include work tools with the course?

A:No, this is a theory-based course. If you plan to start your own business you will need to buy the relevant equipment.