Veidlapa Nr. M-3 (8)

Course Description Status: Approved

Course Description Version: 26/27.R.2.00

Description Period: 2026./27 academic year rudens semestris

Study Course Accepted: -

Study Course Description

Basics of Strength Training

Main Study Course Information

Course Code
STK_005
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

Development of a strength training plan • Work with a simulated fitness client.

2.Is able to assess simple posture impairments

Individual work and tests

Work with a simulated fitness client. • Development of a strength training plan • Assessment on Load Parameters for Different Population Groups

3.Is able to apply appropriate loading principles in practical work with different individuals.

Individual work and tests

Development of a strength training plan • Assessment on Load Parameters for Different Population Groups • Work with a simulated fitness client.

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

Assessment on Load Parameters for Different Population Groups • Work with a simulated fitness client.

3.Selects and adapts strength exercises to improve posture.

Individual work and tests

Assessment on Load Parameters for Different Population Groups • 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. • Assessment on Load Parameters for Different Population Groups

5.Adheres to the principles of safe loading and proper exercise execution.

Individual work and tests

Assessment on Load Parameters for Different Population Groups • 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.

Assessment on Load Parameters for Different Population Groups
-
Test

To obtain the mid-term assessment, the student must randomly select one question from several options and provide a comprehensive answer on training planning, as well as load parameters and their dosage for different population groups with varying levels of fitness. The questions are derived from previously covered lecture and class materials.
2.

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:

  • performs an assessment of the partner’s posture
  • selects and recommends appropriate exercises for the development of strength
  • demonstrates and explains the exercise technique
  • is able to correct the partner’s performance
  • justifies the selected load parameters and the choice of exercises

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

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Physiology and adaptation of strength training

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Load parameters and dosage of workload

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Muscle imbalance and its effect on movement. Posture analysis.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Muscle imbalance and its effect on movement. Posture analysis.

  1. 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.

  1. 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.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Planning a strength workout. Cyclicality.

  1. Class/Seminar

Modality
Location
Contact hours
On site
-
2

Topics

Report/exam
Total ECTS (Creditpoints):
1.50
Contact hours:
16 Academic Hours
Final Examination:
Test (Semester)
Part 2

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main exercises for the development of leg muscles

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main exercises for the development of leg muscles

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main exercises for the development of back muscles

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main exercises for the development of back muscles

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main Exercises for the Development of Chest Muscles

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main Exercises for the Development of Chest Muscles

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main Exercises for the Development of Shoulder and Arm Muscles

  1. Class/Seminar

Modality
Location
Contact hours
On site
Study room
2

Topics

Main Exercises for the Development of Shoulder and Arm Muscles

  1. Unaided Work

Modality
Location
Contact hours
On site
Study room
20

Topics

Report/exam
Total ECTS (Creditpoints):
1.50
Contact hours:
16 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