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Strength Training
Study Course Description
Course Description Statuss:Approved
Course Description Version:2.00
Study Course Accepted:03.07.2023 09:05:37
| Study Course Information | |||||||||
| Course Code: | SUUK_244 | LQF level: | Level 5 | ||||||
| Credit Points: | 2.00 | ECTS: | 3.00 | ||||||
| Branch of Science: | Sports Science | Target Audience: | Sports Trainer | ||||||
| Study Course Supervisor | |||||||||
| Course Supervisor: | Uģis Ciematnieks | ||||||||
| Study Course Implementer | |||||||||
| Structural Unit: | Department of Sports and Nutrition | ||||||||
| The Head of Structural Unit: | |||||||||
| Contacts: | Riga, 3 Cigorinu Street, spk rsu[pnkts]lv, +371 67611559 | ||||||||
| Study Course Planning | |||||||||
| Full-Time - Semester No.1 | |||||||||
| Lectures (count) | 0 | Lecture Length (academic hours) | 0 | Total Contact Hours of Lectures | 0 | ||||
| Classes (count) | 17 | Class Length (academic hours) | 3 | Total Contact Hours of Classes | 51 | ||||
| Total Contact Hours | 51 | ||||||||
| Part-Time - Semester No.1 | |||||||||
| Lectures (count) | 0 | Lecture Length (academic hours) | 0 | Total Contact Hours of Lectures | 0 | ||||
| Classes (count) | 17 | Class Length (academic hours) | 3 | Total Contact Hours of Classes | 51 | ||||
| Total Contact Hours | 51 | ||||||||
| Study course description | |||||||||
| Preliminary Knowledge: | Anatomy, physiology of sports, biochemistry, basics of health sports, kinesiology. | ||||||||
| Objective: | To acquire the necessary knowledge, skills and abilities of fitness trainers about strength trainers, various strength exercises, their application in increasing the strength and muscle mass of clients, and strengthening health. | ||||||||
| Topic Layout (Full-Time) | |||||||||
| No. | Topic | Type of Implementation | Number | Venue | |||||
| 1 | Structure of the introductory preparatory part in fitness. Warm-up variants with free weights according to customers' individual parameters. Basic fitness exercises, safety equipment. | Classes | 1.00 | auditorium | |||||
| 2 | Special, isolated exercises for different muscle groups, their sequence in a workout or a long-term workout plan. | Classes | 1.00 | auditorium | |||||
| 3 | Separate and joint training of different muscle groups, division of muscle groups by training days, creating an exercise plan. | Classes | 2.00 | auditorium | |||||
| 4 | Training plan preparation conditions for achieving different goals in weekly and multi-month plans (strength, shape, muscle mass training), individual training with client (model). | Classes | 2.00 | auditorium | |||||
| 5 | Different types of strength development repetition method, maxsimal effort method. | Classes | 1.00 | auditorium | |||||
| 6 | Use of weightlifting exercises in the training process, teaching of weightlifting exercises. | Classes | 1.00 | auditorium | |||||
| 7 | Training of strength training equipment and exercises in fitness club, modeling of work with clients. | Classes | 4.00 | auditorium | |||||
| 8 | TRX suspension for fitness training. | Classes | 2.00 | auditorium | |||||
| 9 | Speed training with various exercises, teaching speed exercises and incorporating them into a training plan. | Classes | 1.00 | auditorium | |||||
| 10 | Exercises with personal weight, evaluation. | Classes | 2.00 | auditorium | |||||
| Topic Layout (Part-Time) | |||||||||
| No. | Topic | Type of Implementation | Number | Venue | |||||
| 1 | Structure of the introductory preparatory part in fitness. Warm-up variants with free weights according to customers' individual parameters. Basic fitness exercises, safety equipment. | Classes | 1.00 | auditorium | |||||
| 2 | Special, isolated exercises for different muscle groups, their sequence in a workout or a long-term workout plan. | Classes | 1.00 | auditorium | |||||
| 3 | Separate and joint training of different muscle groups, division of muscle groups by training days, creating an exercise plan. | Classes | 2.00 | auditorium | |||||
| 4 | Training plan preparation conditions for achieving different goals in weekly and multi-month plans (strength, shape, muscle mass training), individual training with client (model). | Classes | 2.00 | auditorium | |||||
| 5 | Different types of strength development repetition method, maxsimal effort method. | Classes | 1.00 | auditorium | |||||
| 6 | Use of weightlifting exercises in the training process, teaching of weightlifting exercises. | Classes | 1.00 | auditorium | |||||
| 7 | Training of strength training equipment and exercises in fitness club, modeling of work with clients. | Classes | 4.00 | auditorium | |||||
| 8 | TRX suspension for fitness training. | Classes | 2.00 | auditorium | |||||
| 9 | Speed training with various exercises, teaching speed exercises and incorporating them into a training plan. | Classes | 1.00 | auditorium | |||||
| 10 | Exercises with personal weight, evaluation. | Classes | 2.00 | auditorium | |||||
| Assessment | |||||||||
| Unaided Work: | Independently learns different course topics according to the literature sources indicated by the lecturer. Develops and implements an individual workout program to enhance your physical fitness. Develops a strength training program appropriate to the age, gender, physical fitness and client goals of the client. Improves skills in equipment application, participation in any competition of heavy athletics. In order to evaluate the quality of the study course as a whole, the student must fill out the study course evaluation questionnaire on the Student Portal. | ||||||||
| Assessment Criteria: | Students' physical condition (maximum strength and strength endurance) is evaluated (33%), the ability to terminologically correctly name exercise machines and exercises, to adjust exercise machines of different companies according to the client's anthropomorphics; to show correct form of exercises, to tell about the technique and specifics of performing exercises, to name working muscle groups at least 5 exercises for any muscle group (33%), the ability to compile a strength training program appropriate to the client's age, sex, physical fitness and the client's goals (33%), as well as participation in weightlifting sports competitions and the use of special sports equipment. In order for the final grade to be posted, the test requirements must be met with minimum grade of a 5 in physical fitness standards, at least 4 in the other sections of the cumulative exam. | ||||||||
| Final Examination (Full-Time): | Exam | ||||||||
| Final Examination (Part-Time): | Exam | ||||||||
| Learning Outcomes | |||||||||
| Knowledge: | Knowledge and understanding of various types of strength training, exercises with free weights and dumbbells, exercises using one's own weight and the application of various exercises to increase strength and muscle mass, strengthen the musculoskeletal system, improve health, prevent injuries and various diseases. | ||||||||
| Skills: | Will be able to use any strength training equipment, adjust the trainers according to the client's height, demonstrate the correct exercise technique with trainers, free weights and dumbbells to strengthen the health and achieve the client's desired goals. | ||||||||
| Competencies: | Able to develop workout programs to increase strength and muscle mass, improve body composition, and conduct classes using a variety of workouts and exercises with your own body weight, free weights and dumbbells. | ||||||||
| Bibliography | |||||||||
| No. | Reference | ||||||||
| Required Reading | |||||||||
| 1 | Delavjē F. Muskulatūras attīstīšana. Spēka vingrinājumi anatomiskā skatījumā. Rīga, Zvaigzne ABC, 2007, 144 lpp. | ||||||||
| 2 | Delavjē F. Vingrinājumi sievietēm. Zvaigzne ABC, 2003. | ||||||||
| 3 | Grasis N. un autoru kolektīvs. Trenera rokasgrāmata. Rīga, Jumava, 2004, 304 lpp. | ||||||||
| 4 | Grasis N. un autoru kolektīvs. Trenera rokasgrāmata-2. Rīga, Lttc, 2006, 312 lpp. | ||||||||
| 5 | Žīdens J. un autoru kolektīvs. Bērnu un pusaudžu trenera rokasgrāmata. Rīga, Lttc, 2008, 215 lpp | ||||||||
| 6 | Šveiduks M. Kultūrisms no A līdz Z. Rīga, apgāds „ARTAVA”, 1997, 181 lpp. | ||||||||
| 7 | Visockis A., Kalve A. Kultūrisms ir kā skulptors. Rīga, „Vieda”, 2003, 175 lpp. | ||||||||
| Additional Reading | |||||||||
| 1 | Konrads A. Spēka attīstīšana. Rīga, LSPA, 2000, 91 lpp. | ||||||||
| 2 | Krauksts V. Fiziskā sagatavotība. Kā to iegūt? Rīga, Drukātava, 2006. | ||||||||
| 3 | T. Baecle, R.Earle. Fitness Weight training. Human Kinetics, 2005, 232 pp | ||||||||
| 4 | T. Bompa, M.Pasquale, L.Cornacchia. Serious Strength training. Human Kinetics, 2005, 304 pp | ||||||||
| 5 | J.Hansen. Natural Bodybuilding. Human Kinetics, 2005, 328 pp | ||||||||
| 6 | L.Inckledon. Strength Training for Women. Human Kinetics, 2005, 232 pp | ||||||||
| 7 | W.Kraemer, S.Fleck. Strength training for young athletes. Human Kinetics, 2005, 296 pp | ||||||||
| 8 | Jay Hoffman. Norms for Fitness, Performance and Health. Human Kinetics, 2008, 232pp | ||||||||
| Other Information Sources | |||||||||
| 1 | NSCA – National Strenght & Conditioning Association, Lee E.Brown. Strengs training. Human Kinetics, 2007, 368pp | ||||||||
