Veidlapa Nr. M-3 (8)
Study Course Description
Basics of Strength Training
Course Code
LSPA_693
Branch of Science
Health sciences; Sport Pedagogy; Theory and History of Sports
ECTS
3.00
Target Audience
Biology; Clinical Pharmacy; Communication Science; Dentistry; Digital Health; Health Management; Juridical Science; Law; Management Science; Medical Services; Medical Technologies; Medicine; Nursing Science; Pedagogy; Public Health; Sports Science; Sports Trainer
LQF
All Levels
Study Type And Form
Full-Time
Study Course Implementer
Course Supervisor
Nataļja Aņikejeva
Structure Unit Manager
Uģis Ciematnieks
Structural Unit
Department of Sports Theory
Contacts
LSPA, Brīvības gatve 333, Riga, LV-1006
About Study Course
Objective
Develop an understanding of the essence of strength training, its application in relation to the correction of muscular imbalance and posture, and the improvement of movement functionality.
Preliminary Knowledge
A basic understanding of the structure and functions of the musculoskeletal system;
Basic knowledge of physiology (mechanisms of muscle contraction and adaptation);
No prior experience in strength training is required; however, students should be prepared for active participation in practical sessions.
Learning Outcomes
Knowledge
1.Knows the technique for performing basic strength exercises.
Individual work and tests
Development of a strength training plan
2.Knows the main muscle groups involved in basic exercises
Individual work and tests
Development of a strength training plan
3.Understands the effects of strength exercises on posture and the possibilities for posture correction
Individual work and tests
Development of a strength training plan
Skills
1.Is able to perform basic strength exercises with correct technique.
Individual work and tests
Work with a simulated fitness client. • Development of a strength training plan
2.Is able to assess simple posture impairments
Individual work and tests
Development of a strength training plan • Work with a simulated fitness client.
3.Is able to apply appropriate loading principles in practical work with different individuals.
Individual work and tests
Work with a simulated fitness client. • Development of a strength training plan
Competences
1.Apply the basic principles of strength training in practical work.
Individual work and tests
Work with a simulated fitness client. • Development of a strength training plan
2.Develop a basic strength training plan for a healthy individual.
Individual work and tests
Work with a simulated fitness client.
3.Selects and adapts strength exercises to improve posture.
Individual work and tests
Work with a simulated fitness client.
4.Recommends appropriate physical activities for different population groups (sedentary individuals, older adults, etc.).
Individual work and tests
Work with a simulated fitness client.
5.Adheres to the principles of safe loading and proper exercise execution.
Individual work and tests
Work with a simulated fitness client.
Assessment
Individual work
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Development of a strength training plan |
50.00% from total grade
|
10 points
|
|
Based on an individual assignment (case scenario), a four-week strength training plan must be developed and justified. To receive a cumulative grade in the course, the independent assignment must be assessed with a minimum grade of 5. |
||
Examination
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Work with a simulated fitness client. |
50.00% from total grade
|
10 points
|
|
The final examination consists of a practical part carried out in pairs. The student:
To receive a cumulative grade in the study course, the examination must be assessed with at least 5 points. |
||
Study Course Theme Plan
FULL-TIME
Part 1
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Physiology and adaptation of strength training
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Load parameters and dosage of workload
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Muscle imbalance and its effect on movement. Posture analysis.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Muscle imbalance and its effect on movement. Posture analysis.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Insight into strength training for different social groups (children, seniors, pregnant women). Key principles and contraindications.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Insight into strength training for different social groups (children, seniors, pregnant women). Key principles and contraindications.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Planning a strength workout. Cyclicality.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of leg muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of leg muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of leg muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of back muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of back muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of back muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of chest and arm muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of chest and arm muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Main exercises for the development of chest and arm muscles
|
-
Unaided Work
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
Off site
|
-
|
43
|
Topics
|
Physiology and adaptation of strength training
|
|
Load parameters and dosage of workload
|
|
Muscle imbalance and its effect on movement. Posture analysis.
|
|
Insight into strength training for different social groups (children, seniors, pregnant women). Key principles and contraindications.
|
|
Planning a strength workout. Cyclicality.
|
|
Main exercises for the development of leg muscles
|
|
Main exercises for the development of back muscles
|
|
Main exercises for the development of chest and arm muscles
|
Total ECTS (Creditpoints):
3.00
Contact hours:
32 Academic Hours
Final Examination:
Exam
Bibliography
Required Reading
1.
Bompa, T., Buzzichelli, C. Periodization: Theory and Methodology of Training. 2018, Human kinetics. p 32 - 353Suitable for English stream
2.
Delavier, F. Strength Training Anatomy. 2022, Human kinetics, p. 08 - 212Suitable for English stream
3.
Frederic Delavier, Michael Gundill. The Strength Training Anatomy Workout III: Maximizing Results with Advanced Training Techniques. Human Kinetics, 2019, p. 9-208Suitable for English stream