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 Science; 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
To acquire knowledge about resistance exercises for developing strength in the main muscle groups and about the use of cardio machines for developing endurance, in order to be able to create a simplified training programme.
Preliminary Knowledge
Prior knowledge of muscle anatomy and biochemistry. Sufficient English language proficiency is required to study the mandatory 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 learn the basic heavy athletics exercises based on the course materials and mandatory literature, and to independently improve the practical execution of the exercises individually. |
||
Examination
|
Title
|
% from total grade
|
Grade
|
|---|---|---|
|
1.
Strength endurance test |
25.00% from total grade
|
10 points
|
|
Students are required to perform strength exercises — barbell squats and the barbell bench press — for the maximum number of repetitions. The grade is determined according to the scoring table (number of repetitions relative to body weight) available in e-studies. The development of strength endurance is considered independent work, which students undertake individually as needed. The minimum passing grade according to the standards is 4 points, with the corresponding required result achieved in each exercise. |
||
|
2.
Exercises for muscle groups |
25.00% from total grade
|
Test
|
|
Correctly names, using proper terminology, and anatomically describes five weightlifting exercises for one muscle group according to the instructor’s instructions. Demonstrates the exercise technique and identifies the target muscles. The assessment is passed if the student is able to correctly name all five exercises using proper terminology and identify the main muscles for which the exercises are intended (not merely the muscles involved in performing the exercise). |
||
|
3.
Development of overall endurance and assessment of capacity of cardiovascular system |
25.00% from total grade
|
Test
|
|
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
|
|
In the final assessment, during the class session, the student is given 30 minutes to prepare a training plan for the main part of a single strength-training session, based on a goal specified by the lecturer and in accordance with the assigned coach/client role. The student then implements the plan in practice within one hour. During the practical part of the assessment, the student teaches exercises aimed at improving and developing different manifestations of strength and assists a (simulated) client in performing them. The training plan and the practical component are weighted equally. The training plan is assessed in terms of exercise sequencing and the correct use of terminology. The practical component is assessed according to the quality of assistance provided, the coach’s positioning, full use of the allocated training time, accurate counting of exercise repetitions, handling of equipment, and teaching methodology. For each error, the lecturer may reduce the grade by one point. This assessment is considered successfully completed if the student receives a grade of at least 4. The final grade for the study course is determined by a cumulative examination consisting of successfully completed assessments, a successfully passed strength endurance test, and the preparation and practical implementation of a training plan. All assessments included in the study course are considered interim assessments, and all of them must be successfully completed in order for a cumulative final grade to be awarded for the course. |
||
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
|
-
|
2
|
Topics
|
Progressions of various bodyweight exercise complexes; exercises for developing the core musculature.
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Athletic basic exercises - squat
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Athletic basic exercises - bench press
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Athletic base exercises - deadlift
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Exercises for developing of leg muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Exercises for developing back muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Exercises for developing chest muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Exercises for developing of shoulder muscle
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Exercises for developing of arms muscles
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
2
|
Topics
|
Development of cardiovascular system capacity using exercise machines for general endurance
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
2
|
Topics
|
Development of cardiovascular system capacity using exercise machines for general endurance
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
Gym
|
2
|
Topics
|
Development of cardiovascular system capacity using exercise machines for general endurance
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Strength endurance test
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
2
|
Topics
|
Drawing up a training plan
|
-
Class/Seminar
|
Modality
|
Location
|
Contact hours
|
|---|---|---|
|
On site
|
-
|
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 various bodyweight exercise complexes; exercises for developing the core musculature.
|
-
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
|
|
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
|
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):
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, 10 - 134 lpp (latviešu val. jaunāka izdevuma nav)
2.
Delavjē F. Vingrinājumi sievietēm. Zvaigzne ABC, 2003.; 7 - 128 lpp (latviešu val. jaunāka izdevuma nav)
3.
Grasis N. un autoru kolektīvs. Trenera rokasgrāmata. Rīga, Jumava, 2022, lpp. 249 - 302
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