Veidlapa Nr. M-3 (8)
Study Course Description
Development of Endurance and Strength
Course Code
LSPA_505
Branch of Science
Health sciences; Sport Pedagogy; Theory and History of Sports
ECTS
3.00
Target Audience
Biology; Business Management; Civil and Military Defense; Clinical Pharmacy; Communication Science; Dentistry; Health Management; Information and Communication Science; Juridical Science; Law; Life Science; Management Science; Marketing and Advertising; Medical Services; Medical Technologies; Medicine; Midwifery; Nursing Science; Pedagogy; Person and Property Defence; Pharmacy; Political Science; Psychology; Public Health; Rehabilitation; Social Anthropology; Social Welfare and Social Work; Sociology; Sports Trainer
LQF
Level 6
Study Type And Form
Full-Time; Part-time (Off site)
Study Course Implementer
Course Supervisor
Uģis Ciematnieks
Structure Unit Manager
Uģis Ciematnieks
Structural Unit
Department of Sports Theory
Contacts
LSPA, Brīvības gatve 333, Riga, LV-1006
About Study Course
Objective
Learning the course aims to gain some knowledge of resistance to exercise for strength development and using cardio to develop endurance to be able to create a simplified training program.
Preliminary Knowledge
Good physical fitness, prerequisites for muscle anatomy and biochemistry. Knowledge of English is required at a sufficient level to acquire compulsory literature and to understand professional terminology in English.
Learning Outcomes
Knowledge
1.Name key exercises with resistance to major muscle groups.
Individual work and tests
Strength endurance test • Self-learning exercises • Exercises for muscle groups • Compiling of the training plan
2.Differentiates and applies different main endurance development programs with cardio machines.
Individual work and tests
Development of overall endurance and assessment of capacity of cardiovascular system
3.Ranks exercises by resistance type - bodyweight exercises, free weights, exercise machines
Individual work and tests
Compiling of the training plan • Self-learning exercises
4.Lists and describes various gymnastic base/core exercises, justifies their selection for a specific athlete/client purpose.
Individual work and tests
Self-learning exercises • Strength endurance test • Compiling of the training plan • Exercises for muscle groups
Skills
1.Performs on-base exercises of the gymnastics and presents the result therein.
Individual work and tests
Exercises for muscle groups • Self-learning exercises • Strength endurance test
2.Performs various tests using cardio machines and how to develop overall endurance on them with different programs.
Individual work and tests
Development of overall endurance and assessment of capacity of cardiovascular system
3.Teaches heavy athletics exercises and assist in their execution.
Individual work and tests
Compiling of the training plan
Competences
1.Creates a simplified training plan based on the specified goal, explains it, and assists in its execution under real training conditions.
Individual work and tests
Compiling of the training plan
Assessment
Individual work
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Self-learning exercises |
-
|
-
|
|
To acquire athletics-based exercises based on course materials and compulsory literature, to independently improve the practical performance of exercises in practice. |
||
Examination
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Strength endurance test |
25.00% from total grade
|
10 points
|
|
Result in strength exercises – squats, bench press for a set number of repetitions, with the score assigned based on a points table. |
||
|
2.
Exercises for muscle groups |
25.00% from total grade
|
Test
|
|
Name and describe five gymnastics exercises for different muscle groups and their anatomical rationale. Demonstrate the technique and anatomical justification of the exercises. |
||
|
3.
Development of overall endurance and assessment of capacity of cardiovascular system |
25.00% from total grade
|
10 points
|
|
Able to independently test your aerobic power using a cardio machine. Results are determined by the VO2Max table. |
||
|
4.
Compiling of the training plan |
25.00% from total grade
|
10 points
|
|
During the final examination, the student shall draw up a training plan according to the specified target and according to the role of the trainer/client. Exercises are taught in the practical part of the test, improving and developing expressions of strength and assisting a (simulated) client in fulfilling them. |
||
Study Course Theme Plan
FULL-TIME
Part 1
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Introduction, explanation of course results, requirements, tests. Exercise sets with bodyweight.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Progressions of different sets of exercises with personal weight
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing body core
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Athletic basic exercises - squat
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Athletic basic exercises - bench press
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Athletic base exercises - deadlift
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing of leg muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing back muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing chest muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing of shoulder muscle
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing of arms muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Development of cardiovascular system capacity using exercise machines for general endurance
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Development of cardiovascular system capacity using exercise machines for general endurance
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Development of cardiovascular system capacity using exercise machines for general endurance
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Strength endurance test
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Drawing up a training plan
|
Total ECTS (Creditpoints):
3.00
Contact hours:
36 Academic Hours
Final Examination:
Exam
PART-TIME (OFF SITE)
Part 1
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Introduction, explanation of course results, requirements, tests. Exercise sets with bodyweight.
|
|
Progressions of different sets of exercises with personal weight
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing body core
|
|
Athletic basic exercises - squat
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Athletic basic exercises - bench press
|
|
Athletic base exercises - deadlift
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing of leg muscles
|
|
Exercises for developing back muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing chest muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Exercises for developing of shoulder muscle
|
|
Exercises for developing of arms muscles
|
|
Development of cardiovascular system capacity using exercise machines for general endurance
|
Total ECTS (Creditpoints):
2.00
Contact hours:
12 Academic Hours
Final Examination:
Test (Semester)
Part 2
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Strength endurance test
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Strength endurance test
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Study room
|
2
|
Topics
|
Drawing up a training plan
|
Total ECTS (Creditpoints):
1.00
Contact hours:
12 Academic Hours
Final Examination:
Exam
Bibliography
Required Reading
1.
Delavjē F. Muskulatūras attīstīšana. Spēka vingrinājumi anatomiskā skatījumā. Rīga, Zvaigzne ABC, 2007, 144 lpp. (latviešu val. jaunāka nav)
2.
Delavjē F. Vingrinājumi sievietēm. Zvaigzne ABC, 2003. (latviešu val. jaunāka nav)
3.
Grasis N. un autoru kolektīvs. Trenera rokasgrāmata. Rīga, Jumava, 2022, 304 lpp.
Additional Reading
1.
T. Baecle, R.Earle. Fitness Weight training. Human Kinetics, 2005, 232 pp
2.
T. Bompa, M.Pasquale, L.Cornacchia. Serious Strength training. Human Kinetics, 2012, 304 pp
3.
W.Kraemer, S.Fleck. Strength training for young athletes. Human Kinetics, 2005, 296 pp