Exercise Physiology and Performance
Exercise Physiology and Performance
Energy systems, strength/hypertrophy/endurance/power adaptation, fatigue and recovery, periodisation, progressive overload, training load.
Who this course is for
Personal trainers and coaches who want to understand the physiological basis for programming decisions — energy systems, adaptation, fatigue and periodisation.
What you'll learn
- •Explain the three energy systems and how they inform exercise and rest-period selection.
- •Distinguish strength, hypertrophy, endurance and power adaptations and their programming implications.
- •Explain the mechanisms behind muscle hypertrophy.
- •Recognise the difference between functional overreaching and overtraining, and respond appropriately.
- •Apply recovery principles including sleep, deloads and active/passive recovery.
- •Explain periodisation models and apply them to real programme design.
- •Apply advanced progressive overload methods and autoregulation using RPE.
- •Monitor training volume and intensity over time.
R1,999
8 modules · 16 lessons · ~15h
Frequently Asked Questions
Do I need to complete Personal Training Foundations or Applied Anatomy for Coaches first?
It's recommended but not required. This course assumes the basic coaching and anatomy foundations covered in those two courses, and builds specifically on the physiological detail needed to design more precise, goal-specific training programmes. Completing them first will make some sections click faster, but this course is written to stand on its own.
Is this course only relevant to bodybuilding or aesthetic-focused clients?
No. The course covers strength, hypertrophy, endurance, and power as four distinct adaptations, and applies these concepts to general-population clients, athletes, and any goal in between. The two worked mesocycle examples in the final module cover both a hypertrophy goal and a strength goal specifically to demonstrate this range.
How much of this course is theory versus practical application?
Every module connects its physiological concepts directly to programming decisions, and the final module is built entirely around two complete worked mesocycle examples plus a consolidated checklist of common physiological programming mistakes. The goal throughout is applied understanding, not memorised facts for their own sake.
How long does the course take to complete?
Most learners complete it in around 16 hours of study across the 8 modules, at your own pace, with lifetime access to the content, manual, and quizzes for the duration of your enrolment.
How is the course assessed?
Each module has its own short quiz. The course concludes with a final certification exam combining multiple-choice, multiple-answer, scenario, short-answer, and case-study questions, marked against a published passing standard.
What happens if I fail the final exam?
You get one free retake at no extra cost. If you don't pass on the second attempt, you'll need Coach Freddy's approval before trying again, to make sure further attempts reflect genuine additional preparation.
Will I receive a certificate?
Yes. Once you pass the final exam, Coach Freddy issues a personalised, watermarked PDF certificate with your name and a unique certificate number, downloadable from your Academy dashboard.
Do I get a downloadable manual, or is everything only online?
Both. All content is available online through the lesson viewer, and you can also download a full branded course manual covering the entire syllabus as a PDF for offline study or as a permanent reference.
Course Content
Module 1: Energy Systems for Coaches
- The Three Energy Systems That Fuel ExercisePreview
- Matching Energy Systems to Programming Decisions
Module 2: Adaptations: Strength, Hypertrophy, Endurance and Power
- Understanding the Four Core Training AdaptationsPreview
- The Mechanisms Behind Muscle Hypertrophy
Module 3: Fatigue and Its Role in Training
- Acute Fatigue vs. Accumulated FatiguePreview
- Overreaching and Overtraining: Recognising the Warning Signs
Module 4: Recovery Principles
- What Recovery Actually RequiresPreview
- Active Recovery, Passive Recovery and Deload Weeks
Module 5: Periodisation Fundamentals
- What Periodisation Is and Why Training Must Vary Over TimePreview
- Linear vs. Undulating Periodisation Models
Module 6: Progressive Overload in Practice
- Methods of Applying Progressive Overload Beyond Adding WeightPreview
- Autoregulation and RPE as Overload Tools
Module 7: Training Load: Volume, Intensity and Monitoring
- Defining Training Volume and IntensityPreview
- Monitoring Training Load Over Time
Module 8: Putting It Together: Programming for a Specific Adaptation
- Worked Example: Designing a Mesocycle for Hypertrophy vs. StrengthPreview
- Common Physiological Mistakes in Programme Design