Conducting Exercises and Leisure Weight Classes

During the course, the student independently implements a structured strength and cardio training process and documents it in a training diary. The training process uses strength and cardio equipment, free weights, exercises with one’s own body weight and/or resistance bands that are appropriate to the content of the course.

The training diary should include:

• date and purpose of the training;
• selected exercises and their sequence;
• number of sets and repetitions;
• used workload or other unit of load;
• type, duration and intensity of cardio load;
• rest intervals;
• subjective assessment of the load and well-being;
• changes made to the training program and their justification;
• brief evaluation of the training and further improvements needed.

At the end of the work, the student summarizes and briefly analyzes the course of the training process, changes in the load and the achieved progress in physical fitness.

Assessment criteria – maximum 10 points

1. Purposefulness, structure and compliance of the training plan with the principles learned in the course – 2 points.
2. Systematic and complete completion of the training diary – 2 points.
3. Correct documentation and progressive planning of load parameters (volume, intensity, sets, repetitions, workload, rest, etc.) – 2 points.
4. Reasoned use of exercise selection, load adaptation and safety principles – 2 points.
5. Analysis of the training process and the results achieved, identifying progress, difficulties and necessary improvements – 2 points.

Total – 10 points. The number of points obtained forms the assessment of the independent work on a 10-point scale.

Based on a client situation description provided by the lecturer, the student independently develops a goal-oriented strength and cardio training program and demonstrates a part of it in a simulated work with a client.

When developing the program, the student:

• assesses the client's goals, level of physical fitness, health status, and other relevant factors;
• formulates the training goal;
• selects exercises and training methods appropriate for the goal;
• determines the order of exercises, the volume, intensity, number of sets and repetitions, and rest intervals;
• provides appropriate exercise progressions and regressions;
• justifies the selection of exercises and loads;
• demonstrates in a practical simulation the instruction of exercises, control of technique, and necessary corrections;
• develops recommendations for the client's future physical activities on a weekly basis, taking into account the current World Health Organization physical activity recommendations.

Assessment criteria – maximum 10 points

1. Assessment of the client's situation, needs, and physical fitness – 1 point.
2. Clear and client-appropriate formulation of the training goal – 1 point.
3. Appropriateness of the selection of exercises and training methods for the client's goal and individual situation – 2 points.
4. Justified planning of load parameters, training structure, and progression – 2 points.
5. Observance of safety principles and selection of appropriate exercise progressions or regressions – 1 point.
6. Quality of the practical simulation: demonstration of exercises, provision of instructions, observation of technique, and corrections – 2 points.
7. Justified recommendations for the future training and physical activity plan, linking them to physical activity recommendations – 1 point.

Total – 10 points. The obtained points form the exam assessment on a 10-point scale.

Students perform physical fitness testing twice – at the beginning of the course after learning the testing methodology and at the end of the course. Testing is carried out in pairs or small groups, with students alternating between the roles of test participant, tester and, where necessary, spotter. Both assessments are conducted according to a standardized protocol provided by the lecturer, maintaining the same methodology, test sequence, exercise variations and, as far as possible, comparable testing conditions.

The testing battery includes 7 tests:

1. A 100 m maximal sprint test on a Concept2 RowErg, SkiErg or BikeErg. Completion time, average power output and movement rate are recorded. The same type of ergometer is used in both assessments.
2. A three-stage submaximal aerobic capacity test. Workload and heart rate are recorded at each stage.
3. Upper-body maximal strength test – barbell bench press. The highest load that can be performed with correct technique for 3–5 repetitions is determined, and an estimated one-repetition maximum is calculated.
4. Lower-limb maximal strength test – barbell back squat; the same principles as in Test 3 are applied.
5. Upper-body pulling muscular endurance test – pull-ups from a hanging position, performed for the maximum number of technically correct repetitions.
6. Upper-body pushing muscular endurance test – push-ups, performed for the maximum number of technically correct repetitions.
7. Trunk muscular static endurance test – forearm plank, recording the duration for which correct body position can be maintained.

If the standard exercise variation cannot be performed with correct technique, a regression specified by the lecturer is used; the same variation must be maintained in both testing sessions. In the case of health-related limitations, an equivalent alternative test is agreed with the lecturer before the initial assessment.

The student prepares the equipment, explains the test procedure, follows safety requirements, monitors exercise technique and documents the results. At the end of the course, the student compares the initial and repeated test results, analyses the changes and their possible causes, formulates conclusions and provides recommendations for further training.

Assessment (10 points):

1. knowledge of testing protocols, test preparation, safety and test administration – 2 pts;
2. practical completion of the tests in both testing sessions – 1 pt;
3. accurate recording of results – 1 pt;
4. individual change in performance compared with baseline results – 1 pt;
5. comparison and justified analysis of results – 2 pts;
6. interpretation of results and formulation of conclusions – 1 pt;
7. justified recommendations for further training – 2 pts.

Absolute physical performance is not compared with the results of other students.