Advanced Fitness and Body Composition

          Module 1: Introduction to Health & Wellness  
Section 1: Fundamentals of Physical Fitness  
- Lesson 1: Defining Physical Fitness  
  - Module 1, Section 1, Lesson 1: Defining Physical Fitness  
- Lesson 2: The Importance of Regular Activity  
  - Module 1, Section 1, Lesson 2: The Importance of Regular Activity  

Section 2: Understanding Body Composition  
- Lesson 1: What Is Body Composition?  
  - Module 1, Section 2, Lesson 1: What Is Body Composition?  
- Lesson 2: Key Components: Fat, Muscle, and Bone  
  - Module 1, Section 2, Lesson 2: Key Components: Fat, Muscle, and Bone  

Section 3: Basics of Metabolic Conditioning  
- Lesson 1: Introduction to Metabolism  
  - Module 1, Section 3, Lesson 1: Introduction to Metabolism  
- Lesson 2: How Metabolic Conditioning Impacts Fitness  
  - Module 1, Section 3, Lesson 2: How Metabolic Conditioning Impacts Fitness  

Section 4: Overview of High-Intensity Training  
- Lesson 1: What Is High-Intensity Training?  
  - Module 1, Section 4, Lesson 1: What Is High-Intensity Training?  
- Lesson 2: Benefits and Safety Basics  
  - Module 1, Section 4, Lesson 2: Benefits and Safety Basics  

Section 5: Introduction to Nutritional Strategies  
- Lesson 1: The Role of Nutrition in Fitness  
  - Module 1, Section 5, Lesson 1: The Role of Nutrition in Fitness  
- Lesson 2: Basic Nutritional Guidelines  
  - Module 1, Section 5, Lesson 2: Basic Nutritional Guidelines  

Module 2: Building a Solid Fitness Foundation  
Section 1: Components of a Fitness Routine  
- Lesson 1: Establishing a Balanced Exercise Plan  
  - Module 2, Section 1, Lesson 1: Establishing a Balanced Exercise Plan  
- Lesson 2: Incorporating Variety into Workouts  
  - Module 2, Section 1, Lesson 2: Incorporating Variety into Workouts  

Section 2: Setting Realistic Goals  
- Lesson 1: SMART Goals in Fitness  
  - Module 2, Section 2, Lesson 1: SMART Goals in Fitness  
- Lesson 2: Tracking Progress Over Time  
  - Module 2, Section 2, Lesson 2: Tracking Progress Over Time  

Section 3: Understanding Your Body Composition Data  
- Lesson 1: How to Measure Body Composition  
  - Module 2, Section 3, Lesson 1: How to Measure Body Composition  
- Lesson 2: Interpreting Basic Data  
  - Module 2, Section 3, Lesson 2: Interpreting Basic Data  

Section 4: Fundamentals of Cardiovascular Health  
- Lesson 1: Basic Cardiovascular Physiology  
  - Module 2, Section 4, Lesson 1: Basic Cardiovascular Physiology  
- Lesson 2: Exercises That Boost Cardio Health  
  - Module 2, Section 4, Lesson 2: Exercises That Boost Cardio Health  

Section 5: Importance of Flexibility and Strength  
- Lesson 1: Introducing Flexibility Training  
  - Module 2, Section 5, Lesson 1: Introducing Flexibility Training  
- Lesson 2: Strength Training Basics  
  - Module 2, Section 5, Lesson 2: Strength Training Basics  

Module 3: Fundamentals of High-Intensity Training  
Section 1: Principles of High-Intensity Workouts  
- Lesson 1: Core Concepts of High-Intensity Training  
  - Module 3, Section 1, Lesson 1: Core Concepts of High-Intensity Training  
- Lesson 2: Understanding Workout Intensity Levels  
  - Module 3, Section 1, Lesson 2: Understanding Workout Intensity Levels  

Section 2: Structuring HIIT Sessions  
- Lesson 1: Designing a Simple HIIT Workout  
  - Module 3, Section 2, Lesson 1: Designing a Simple HIIT Workout  
- Lesson 2: Work-to-Rest Ratios  
  - Module 3, Section 2, Lesson 2: Work-to-Rest Ratios  

Section 3: Safety and Recovery Practices  
- Lesson 1: Warm-Up and Cool-Down Essentials  
  - Module 3, Section 3, Lesson 1: Warm-Up and Cool-Down Essentials  
- Lesson 2: Recognizing and Preventing Injury  
  - Module 3, Section 3, Lesson 2: Recognizing and Preventing Injury  

Section 4: Monitoring Workout Performance  
- Lesson 1: Using Basic Tools for Data Collection  
  - Module 3, Section 4, Lesson 1: Using Basic Tools for Data Collection  
- Lesson 2: Interpreting Effort and Progress  
  - Module 3, Section 4, Lesson 2: Interpreting Effort and Progress  

Section 5: Personalizing High-Intensity Training  
- Lesson 1: Adjusting Intensity for Your Fitness Level  
  - Module 3, Section 5, Lesson 1: Adjusting Intensity for Your Fitness Level  
- Lesson 2: Listening to Your Body  
  - Module 3, Section 5, Lesson 2: Listening to Your Body  

Module 4: Nutritional Strategies for Fitness  
Section 1: Nutrition Basics and Energy Balance  
- Lesson 1: Understanding Calories and Macronutrients  
  - Module 4, Section 1, Lesson 1: Understanding Calories and Macronutrients  
- Lesson 2: Energy Balance for Daily Activity  
  - Module 4, Section 1, Lesson 2: Energy Balance for Daily Activity  

Section 2: Building a Nutrition Plan  
- Lesson 1: Components of a Simple Meal Plan  
  - Module 4, Section 2, Lesson 1: Components of a Simple Meal Plan  
- Lesson 2: Planning Meals Around Workouts  
  - Module 4, Section 2, Lesson 2: Planning Meals Around Workouts  

Section 3: Hydration and Its Role in Fitness  
- Lesson 1: Why Hydration Matters  
  - Module 4, Section 3, Lesson 1: Why Hydration Matters  
- Lesson 2: Basic Hydration Strategies  
  - Module 4, Section 3, Lesson 2: Basic Hydration Strategies  

Section 4: Understanding Nutritional Labels  
- Lesson 1: Reading and Interpreting Food Labels  
  - Module 4, Section 4, Lesson 1: Reading and Interpreting Food Labels  
- Lesson 2: Making Healthier Choices  
  - Module 4, Section 4, Lesson 2: Making Healthier Choices  

Section 5: Simple Strategies for Sustainable Eating  
- Lesson 1: Introduction to Balanced Diets  
  - Module 4, Section 5, Lesson 1: Introduction to Balanced Diets  
- Lesson 2: Creating Long-Term Eating Habits  
  - Module 4, Section 5, Lesson 2: Creating Long-Term Eating Habits  

Module 5: Data-Driven Approaches to Fitness and Wellness  
Section 1: Introduction to Fitness Data  
- Lesson 1: Basic Concepts in Fitness Data Collection  
  - Module 5, Section 1, Lesson 1: Basic Concepts in Fitness Data Collection  
- Lesson 2: Overview of Common Fitness Metrics  
  - Module 5, Section 1, Lesson 2: Overview of Common Fitness Metrics  

Section 2: Tools and Techniques for Data Tracking  
- Lesson 1: Introduction to Fitness Apps and Wearables  
  - Module 5, Section 2, Lesson 1: Introduction to Fitness Apps and Wearables  
- Lesson 2: Recording and Analyzing Workout Data  
  - Module 5, Section 2, Lesson 2: Recording and Analyzing Workout Data  

Section 3: Understanding Body Composition Data  
- Lesson 1: Basic Techniques for Measuring Body Composition  
  - Module 5, Section 3, Lesson 1: Basic Techniques for Measuring Body Composition  
- Lesson 2: Identifying Trends Over Time  
  - Module 5, Section 3, Lesson 2: Identifying Trends Over Time  

Section 4: Applying Data to Personal Fitness Plans  
- Lesson 1: Integrating Data into Your Routine  
  - Module 5, Section 4, Lesson 1: Integrating Data into Your Routine  
- Lesson 2: Adjusting Goals Based on Data Insights  
  - Module 5, Section 4, Lesson 2: Adjusting Goals Based on Data Insights  

Section 5: Review and Future Planning  
- Lesson 1: Summarizing Key Data Insights  
  - Module 5, Section 5, Lesson 1: Summarizing Key Data Insights  
- Lesson 2: Planning for Lifelong Health & Wellness  
  - Module 5, Section 5, Lesson 2: Planning for Lifelong Health & Wellness