Conducting Exercises and Leisure Weight Classes

Title	% from total grade	Grade
1. Practical application of strength and cardio training in improving physical fitness	10.00% from total grade	Test
Student learns strength exercises independently and exercises with his or her own body weight, biomechanical performance and application thereof in health sports based on the literature sources indicated by the teaching staff and the content of practical classes. In addition, the student takes care to boost and maintain their physical fitness through cardio, strength training, exercises with their own body weight and resistance rubbers, following an individually tailored training structure. During the training process, students must perform reflective independent work - in the form of a diary, notes, a training plan, how they train, how their workouts are structured - exercises, passes, repetitions, work weights, load volume, intensity, etc. Additionally, records are also made in the diary of how they feel, what works well and what doesnt, what they need to work on, and how the student is moving toward the final tests. This diary will help the student understand and follow up to their progress and better prepare for the final tests. A diary, records can be made by the student at his or her discretion. The key to seeing the work that has been put in is that training has a certain structure, improvement and attitude to training.

Title	% from total grade	Grade
1. Creating an exercise program	50.00% from total grade	10 points
Drawing up an exercise program based on the customer description provided, and exercise program simulation of working with a customer. As well as providing recommendations for further week-to-week training and activity planning. World Health Organization (WHO) recommendations.
2. Strength and endurance tests	40.00% from total grade	10 points
In the middle of the study course and at the end of the study course, students must perform various strength and endurance tests: 100-metre sprint temporarily optional on one of the cardio trainers - the Concept2 rowing ergometer, Bikeerg velo ergometer or SkiErg ski ergometer. During this test, the maximum power will also be tested. A who 3-load aerobic performance test will also be carried out on the same ergometer. There will also have to be a barbell bench press with the maximum weight that can be lifted per repetition, squats with a weight bar on the shoulders to the maximum number of repetitions that can be performed on men with their own body weight, and women with half their own body weight. If men cannot do an exercise with their own body weight, then the assessment reduced by one grade, it can be done with 75 per cent of their weight, or by 2 grades with 50 percent of their weight. Women should be able to pushups against the box for the maximum number of repetitions, while men should do pullups for the maximum number of repetitions, if the exercise cannot be performed with their own body weight, then resistance rubber can be used to facilitate the exercise, but thereby reducing the assessment automatically by one grade. Both men and women must have their upper body lifted from the floor to the maximum number of repetitions within 90 seconds as a final test. Progress in the tests rerun at the end of the course is assessed against the results of these tests at the beginning. If a student is unable to take any of the tests due to health issues, then the relevant test can be passed by writing a 3 pp essay on one of the course topics. In final tests, students also submit their exercise diaries, or training plans, which were developed during the course.

Exercise with your own body weight and resistance rubbers

Different exercises for the whole body with exercise machines

Cardio machines, tests for cardio machines of all kinds, dosing of medium and high intensity training

Basic or “base” exercises in power sports with equipment, teaching methodology and application

Use of kettlebells in strength training, basics of kettlebell swing, snatch and push press

Exercises for the entire body with free weights - dumbbells and barbells

Preparation of training programmes and simulations of programmes with clients

Exam - preparation of training programmes and simulation of a programme for working with clients

Strength and endurance tests

Drawing up a strength training exercise to develop maximum strength and practical execution of that training

Structure, composition and practical execution of strength endurance training

Preparation and practical execution of speed and power training

Isometric exercises and their use in training

Agility, reaction and functional training

Dynamic warm-up, circuit training, static stretching and abdominal press exercises

Final test - repeated strength and endurance tests

Exercise with your own body weight and resistance rubbers

Different exercises for the whole body with exercise machines

Cardio machines, tests for cardio machines of all kinds, dosing of medium and high intensity training

Basic or “base” exercises in power sports with equipment, teaching methodology and application

Use of kettlebells in strength training, basics of kettlebell swing, snatch and push press

Exercises for the entire body with free weights - dumbbells and barbells

Preparation of training programmes and simulations of programmes with clients

Exam - preparation of training programmes and simulation of a programme for working with clients

Strength and endurance tests

Drawing up a strength training exercise to develop maximum strength and practical execution of that training

Structure, composition and practical execution of strength endurance training

Preparation and practical execution of speed and power training

Isometric exercises and their use in training

Agility, reaction and functional training

Dynamic warm-up, circuit training, static stretching and abdominal press exercises

Final test - repeated strength and endurance tests