Veidlapa Nr. M-3 (8)
Study Course Description
Free Resistance and Functional Area Training
Course Code
LSPA_600
Branch of Science
Health sciences; Theory and History of Sports
ECTS
3.00
Target Audience
Sports Trainer
LQF
Level 5
Study Type And Form
Full-Time; Part-Time
Study Course Implementer
Course Supervisor
Daina Rodke
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
Acquire knowledge, skills and skills of exercises, types of classes with free resistance and the conditions for their application in the free weight and functional area.
Preliminary Knowledge
Anatomy of the musculoskeletal system, understanding of sports physiology and biochemistry processes in the human body, knowledge of the fundamentals of health sports, kinesiology and bioemchanics and sports theory.
Learning Outcomes
Knowledge
1.Focus on the class breakdown, where the main part of the lesson is described and independently developed, including functional exercises, applied to a particular group of clients.
Skills
1.Is able to compile sets of functional exercises to use any inventory in the functional area and customizes exercises according to the client or group of clients with free weights and dumbbells to strengthen health and achieve desired goals.
2.Navigate the evaluation criteria, be able to apply them in assessing the competence of themselves and colleagues in drawing up exercise sets.
Competences
1.Able to compile training programmes incorporating functional exercises for client groups and individually, tailoring them according to purpose, and able to manage classes using diversifying exercises and exercises with their own weight, free weights and dumbbells.
Assessment
Individual work
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Individual work |
20.00% from total grade
|
Test
|
|
Independently develops the main part of the lesson in video format, including functional exercises for a group of clients. The subject is determined by the lecturer. See the evaluation rubric in e-studies. |
||
|
2.
independent work |
20.00% from total grade
|
Test
|
|
Compiles sets of functional exercises based on a previously learned topic. Within the framework of the training, each other’s works shall be evaluated according to the evaluation criteria. See the evaluation rubric in e-studies. |
||
Examination
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Examination |
60.00% from total grade
|
10 points
|
|
Examination examination - conducting of a class 3 parts (introduction, main part, completion) * examination examination may be taken if all practical classes have been attended and independent work has been passed. See the evaluation rubric in e-studies. |
||
Study Course Theme Plan
FULL-TIME
Part 1
-
Lecture
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
3
|
Topics
|
Introductory lecture
Description
Introductory lecture on the course course, presentation on the main topics, insight into sub-topics on the basic principles of functional zone specialisation in lesson planning and guidance. A description of the conduct and requirements of the semester examinations. |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Types and combinations of squats and squats, including in fuchsia area training. Application of inventory to facilitate and burden specific exercises. |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Types and combinations of squats and squats, including in fuchsia area training. Application of inventory to facilitate and burden specific exercises. |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area interval method.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Testing of functional abilities
|
|
Myofascial release and types of warm-up after functional training
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Testing of functional abilities
|
|
Conducting a functional workout in the open air
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Testing of functional abilities
|
|
Development of SCT and incorporation of SCT exercises into functional area training
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Ways to warm up before a functional workout
|
|
Planning functional exercises for different target groups.
|
Total ECTS (Creditpoints):
3.00
Contact hours:
51 Academic Hours
Final Examination:
Exam
PART-TIME
Part 1
-
Lecture
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Auditorium
|
3
|
Topics
|
Introductory lecture
Description
Introductory lecture on the course course, presentation on the main topics, insight into sub-topics on the basic principles of functional zone specialisation in lesson planning and guidance. A description of the conduct and requirements of the semester examinations. |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Types and combinations of squats and squats, including in fuchsia area training. Application of inventory to facilitate and burden specific exercises. |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Types and combinations of squats and squats, including in fuchsia area training. Application of inventory to facilitate and burden specific exercises. |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Basic exercises in the functional area.
Description
Performing rotational movements with and without inventory, incorporating them and combining them with other exercises. Rotation from different starting states. Towing and pushing movements in functional training exercises with a variety of equipment. Exercises of varying complexity. Bending and bending movements in different starting states, principles of inclusion in functional training. Incorporating back-to-back exercises, abdomen and sideways into classes. Use of wooden stick during warm-up and warm-up |
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area interval method.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Organization of group classes in the functional area.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Testing of functional abilities
|
|
Myofascial release and types of warm-up after functional training
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Testing of functional abilities
|
|
Conducting a functional workout in the open air
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Testing of functional abilities
|
|
Development of SCT and incorporation of SCT exercises into functional area training
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
3
|
Topics
|
Ways to warm up before a functional workout
|
|
Planning functional exercises for different target groups.
|
Total ECTS (Creditpoints):
3.00
Contact hours:
51 Academic Hours
Final Examination:
Exam
Bibliography
Required Reading
1.
Dzenis, A., Grāvītis, U., Knipše, G. un autoru kolektīvs. Trenera rokasgrāmata. Rīga, Jumava, 2015.
2.
Līcis, R., Grāvītis, U., Luika, S. un autoru kolektīvs. Vispusīgās fiziskās sagatavotības trenera rokasgrāmata.
3.
Ivuškāns, A. Vingrinājumi muguras veselībai. Rīga, Zvaigzne ABC, 2016.
Additional Reading
1.
Krauksts, V. Fiziskā sagatavotība. Kā to iegūt? Rīga, Drukātava, 2006.
2.
Bouchard, C, Blair, S. N., Haskell, W .L. Physical Activity and Health. Human Kinetics, 2007.
3.
Tarnapoļska, R. Fitnesa filozofija un prakse. RSU izdevniecība, 2008.