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Health, Exercise, Diet and Fitness at QLS Level 3

Health, Exercise, Diet and Fitness at QLS Level 3
  • fitness


This course is available in Paper format and also online.


This Health, Exercise, Diet and Fitness course is designed to equip you with the knowledge to begin or develop a career in the health, exercise and fitness industry. It also provides all the information and resources needed to educate people on how to lead healthier lifestyles.


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Health, Exercise, Diet and Fitness at QLS Level 3

Course code: FHL02

Delivery method: Paper Based or Online

Course duration: 12 Months

Entry requirements: No prior qualification needed

Award achieved: ABC Awards and Certa Award Certificate of achievement at QLS Level 3

This Health, Exercise, Diet and Fitness course is designed to equip you with the knowledge to begin or develop a career in the health, exercise and fitness industry. It also provides all the information and resources needed to educate people on how to lead healthier lifestyles.

The need to be fit and healthy is an essential commodity of life. People are constantly looking for ideas and solutions on how to lose weight, how to exercise safely and what exercise to do. This course offers you the chance to understand what you can do and ultimately need to do in order to lead a healthier lifestyle. It gives you the theoretical knowledge and practical ideas on how to set about shaping yours and others lifestyles in order to increase health and fitness.

  • The course will first of all focus on gaining a sound knowledge base on what we mean by the concepts Health, Exercise and Fitness. It will address the essential components of fitness and examine how these can be tested. The ability to take part in exercise depends on your level of fitness which can be improved through regular training and exercise. Methods of training will be analysed to give practical ideas on what type of training you can do and how to do it. Guidance will be given on how to plan training programmes and sessions effectively. Practical examples of training programmes and sessions will be included.
  • This course will also look at factors that affect sporting performance both physiology and psychologically. These factors will determine how improved fitness levels and healthier lifestyles are achieved.
  • One unit will focus on the impact of diet and nutrition on health and fitness. Essential nutritional requirements will be looked at and how to compose a balanced diet. The dietary requirements of an athlete will also be studied.



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 athletes diet:- day of competition, after the event and Glycogen loading
  • Common eating disorders
  • Healthy eating
  • Food pyramids
  • Examples of diets

Unit 8 – Body systems and 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

  • Parts of the body that 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 techniques

Course Endorsement

At the end of this course successful learners will be given the option to receive a Certificate of Achievement from the Quality Licence Scheme and a Learner Unit Summary (which lists the components the learner has completed as part of the course).

The course has been endorsed under the Quality Licence Scheme.  This means that Kendal Publishing Ltd has undergone an external quality check to ensure that the organisation and the courses it offers, meet defined quality criteria. The completion of this course alone does not lead to a regulated qualification* but may be used as evidence of knowledge and skills gained. The Learner Unit Summary may be used as evidence towards Recognition of Prior Learning if you wish to progress your studies in this subject. To this end the learning outcomes of the course have been benchmarked at Level 3 against level descriptors published by Ofqual, to indicate the depth of study and level of demand/complexity involved in successful completion by the learner.

The course itself has been designed by Kendal Publishing Ltd to meet specific learners’ and/or employers’ requirements which cannot be satisfied through current regulated qualifications.   The Quality Licence Scheme endorsement involves robust and rigorous quality audits by external auditors to ensure quality is continually met.  A review of courses is carried out as part of the endorsement process.

The Quality Licence Scheme is part of the Skills and Education Group, a charitable organisation that unites education and skills-orientated organisations that share similar values and objectives. With more than 100 years of collective experience, the Skills and Education Group’s strategic partnerships create opportunities to inform, influence and represent the wider education and skills sector.

The Skills and Education Group also includes two nationally recognised awarding organisations; Skills and Education Group Awards and Skills and Education Group Access. Through our awarding organisations we have developed a reputation for providing high-quality qualifications and assessments for the education and skills sector. We are committed to helping employers, organisations and learners cultivate the relevant skills for learning, skills for employment, and skills for life.

Our knowledge and experience of working within the awarding sector enables us to work with training providers, through the Quality Licence Scheme, to help them develop high-quality courses and/or training programmes for the non-regulated market.

*Regulated qualification refers to those qualifications that are regulated by Ofqual / CCEA / Qualification Wales

Method of Study

Paper Based Version

The course comes to you as a paper-based pack delivered by courier.

You will be given guidance through the Study Guide on the nuts and bolts of studying and submitting assignments.

Postal assignments cannot be accepted without prior permission from the tutor.

Online Version

Our online courses are fully digitised versions of the paper-courses, so you can study on any PC or smart device when connected to the internet.

As with the paper course, your online learning programme is completely flexible, so you can study at a pace that suits you.

All of our online course content is broken down into bite size chunks to make your learning more manageable and effective.

Method of Assessment

The course contains a number of assignments which your tutor will mark and give you valuable feedback on. We call these Tutor Marked Assignments (TMAs). You need only send the TMAs to your tutor for comment, not the self-assessment exercises which are also part of the course to help you gauge your progress.

Course Length Information

This course can be taken over a 12 month period but you can complete it as fast or as slowly as you wish.

Tutor Support

You will have access to a tutor via email who will mark your work and guide you through the course and will assist you with any problems you may have. In addition you will be supplied with a comprehensive Study Guide which will help you through the study and assessment process.