Veidlapa Nr. M-3 (8)
Study Course Description
Health Gymnastics
Course Code
LSPA_582
Branch of Science
Clinical medicine
ECTS
3.00
Target Audience
Medicine
LQF
Level 7
Study Type And Form
Full-Time
Study Course Implementer
Course Supervisor
Maruta Hoferte
Structure Unit Manager
Renārs Līcis
Structural Unit
Department of Individual and Team Sports
Contacts
Riga, 3 Cigorinu Street, suuk@rsu.lv, +371 67611559
About Study Course
Objective
Promote students’ physical and mental health, posture and movement skills, and mitigate the negative effects of daily stress and stress.
Give knowledge of different types of exercise, their effects on the mobility support apparatus, muscles and cardiovascular system, their role in strengthening health in people of different ages and genders.
Preliminary Knowledge
Recommended background knowledge in physical activities, but knowledge can also be gained during the study process.
Learning Outcomes
Knowledge
1.Physical benefits - 1. the student will acquire knowledge of the importance of posture and coordination of movements, 2. acquire flexibility and muscle flexibility, 3. muscle and deep stabilising muscles (particularly important back and abdominal muscles) will be strengthened, 4. the student will learn the exercise that improves the cardiovascular system, 5. be trained in how to reduce muscle tightness and tension, especially for students with low-mobility lifestyles, 6. student will learn knowledge of various health-promoting forms of exercise
Skills
1.1. Student will learn the skills of exercising properly without harming his or her health, taking basic principles, 2. acquire respiratory control during exercise (conscious breathing, relaxation breathing), 3. the development of physical skills (strength, flexibility, accuracy of movement), .4 safe exercise techniques and awareness of your body’s abilities, 5. learn how to use the inventory during classes, 6 will be able to compile a simple exercise training program and recommend it to people of different ages and genders.
Competences
1.On completion of the study course the students will have gained an insight into the significance of exercising in improving the quality of a person's life. Will be able to understand what is more neccessary for each particular person.
2.1. Ability to apply exercise technique correctly and safely to strengthen health. 2. Ability to plan and exercise physical activity while respecting your physical abilities. 3. Ability to maintain posture, flexibility and durability during daily exercise. 4It was possible to use exercise as a means of prevention and rehabilitation (e.g. to relieve back pain, to control stress). 5. Ability to integrate the principles of health exercise into everyday life – studies, work and recreation. 6. Being able to consciously look after your physical and mental balance.
Assessment
Individual work
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Sports Diary |
30.00% from total grade
|
10 points
|
Examination
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
First semester final test: exercise demonstration |
-
|
Test
|
|
Prepares 5 exercises for an individual muscle group. |
||
|
2.
Active work in groups |
20.00% from total grade
|
Test
|
|
Active work in groups during classes (group work with task). |
||
|
3.
Final test: Exam |
50.00% from total grade
|
10 points
|
|
In the second semester of the study course, the student takes the exam. Prepare a presentation on a specific topic that the student pulls out on the ticket. |
||
Study Course Theme Plan
FULL-TIME
Part 1
-
Lecture
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study trip
|
2
|
Topics
|
Lecture. The importance and understanding of health exercise in strengthening human health.
Different recommended health-enhancing forms of exercise.
The role of breathing techniques in the performance and relaxation of exercise.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Mastering the basic principles of posture. Sensing and training muscle strength. Bracing exercises.
Cardio and strength training.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Mastering the basic principles of posture. Sensing and training muscle strength. Bracing exercises.
Cardio and strength training.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Health gymnastics boosting lesson - Nordic walking. Technical learning and training
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Effectiveness of stretching exercises through yoga elements at various health problems and for developing body flexibility.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Cardio exercises, their role in cardiovascular prevention with the help of aerobic exercise.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study trip
|
2
|
Topics
|
Strength training with dumbbells and your own body weight.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study trip
|
2
|
Topics
|
Strength training with dumbbells and your own body weight.
|
Total ECTS (Creditpoints):
1.50
Contact hours:
16 Academic Hours
Final Examination:
Test (Semester)
Part 2
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Exercises for strengthening the muscles of the back and abdomen. Importance of deep muscles and the exercises that strengthen them. Pelvic strengthening exercises and their importance.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Exercises for strengthening the muscles of the back and abdomen. Importance of deep muscles and the exercises that strengthen them. Pelvic strengthening exercises and their importance.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Exercises for balance on large exercise balls, balance surfaces and embossed balance surfaces.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Exercises for balance on large exercise balls, balance surfaces and embossed balance surfaces.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Health gymnastics boosting lesson - Nordic walking. Technical learning and training
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Cardio exercises, their role in cardiovascular prevention with the help of aerobic exercise.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Acquisition and development of respiratory and relaxation techniques.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
2
|
Topics
|
Exam
|
Total ECTS (Creditpoints):
1.50
Contact hours:
16 Academic Hours
Final Examination:
Exam
Bibliography
Required Reading
1.
Kassandra Reinhardt "Yin Yoga" Great Britain 2018.Suitable for English stream
2.
Austin Current "Science of Strength Training" Great Britain 2021.Suitable for English stream
3.
Debra Deilija "Vingrojumi veselības uzlabošanai" SIA Jāņa Rozes apgāds 2014.
4.
Rael Isacowitz, Karen Clippinge. ”Pilates Anatomy”. Human Kinetics, 2020Suitable for English stream
5.
“ACSM's Guidelines for Exercise Testing and Prescription" 9th Edition. Francis G. O'Connor, Douglas J. Casa Brian, et.al. “ACSM's Sports Medicine: A Comprehensive Review” 2021
6.
Līga Aberberga-Audškalne. "Fizioloģija rehabilitologiem". Nacionālais medicīnas apgāds, 2002. (akceptējams izdevums)
7.
“WHO guidelines on physical activity and sedentary behaviour”. WHO, 25 November 2020. “Global action plan on physical activity 2018–2030: more active people for a healthier world”
8.
William D. McArdle, Frank I. Katch, Victor L. Katch. “Essentials of Exercise Physiology." 5th Edition, 2016Suitable for English stream
Additional Reading
1.
Physical activitySuitable for English stream
2.
30 Best Back Exercises for 2024Suitable for English stream
3.
10 Exercises For A Stronger Back You Can Do At Home Without Any EquipmentSuitable for English stream
4.
15 Bodyweight Exercises to Build Your BackSuitable for English stream
5.
12 Exercises to Improve Your PostureSuitable for English stream
6.
Kā pareizi celt, nest, pārvietot smagumus, lai saudzētu muguru
7.
The Ultimate Exercises to Improve Posture (Simple and Effective)Suitable for English stream
8.
4 vingrinājumi un 5 ieradumi taisnai un veselai muguraiSuitable for English stream
9.
people fitnessSuitable for English stream
10.
Stiepšanās vingrinājumi – to nozīme ir nenovērtējamaSuitable for English stream
11.
4 No-Weights Trapezius Exercises
12.
Trap Workouts: The 5 Best Trap Exercises for Building Mass
13.
7 Lieliski Acu vingrinājumi redzes atjaunošanai un uzlabošanai
14.
Redzes vingrinājumi
15.
10 ways to stop leaks
16.
5 Pelvic Floor Exercises for Anyone and Everyone
17.
6 sejas fitnesa programmas efektīvai vingrošanai mājās. VIDEO katrai nedēļas dienai
18.
8 Effective Exercises to Slim Down Your Face
19.
The Best Core Exercises for All Fitness LevelsSuitable for English stream
20.
How to Perform Trunk Rotation: Proper Form, Variations, and Common Mistakes
21.
Sculpt Your Obliques With Side Plank Hip Lifts (Video)
22.
Stretches
23.
Leslie Kaminoff Amy Matthews. “Yoga Anatomy". 2nd Edition. Human Kinetics, 2011
24.
The Egoscue Method of Health Through Motion: Revolutionary Program That Lets You Rediscover the Body's Power to Rejuvenate It”. Harper, 1993
25.
Dr. Kelly Starrett. “Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” Victory Belt Publishing, 2015Suitable for English stream
26.
Frederiks Delavjē. "Muskulatūras attīstīšana". Zvaigzne, 2007. (akceptējams izdevums)