HLTH07033 2019 Resistance Training & Programme Design

General Details

Full Title
Resistance Training & Programme Design
Transcript Title
Resistance Training & Programm
Code
HLTH07033
Attendance
75 %
Subject Area
HLTH - Health Studies
Department
HEAL - Health & Nutritional Sciences
Level
07 - NFQ Level 7
Credit
05 - 05 Credits
Duration
Semester
Fee
Start Term
2019 - Full Academic Year 2019-20
End Term
9999 - The End of Time
Author(s)
Azura Youell
Programme Membership
SG_SHEAL_B07 201900 Bachelor of Science in Health Science and Physiology SG_SHEAL_H08 201900 Bachelor of Science (Honours) in Health Science and Physical Activity
Description

This module is aimed at developing the students fitness instructor capabilities by equipping students with the underlying theoretical basis and practical skills to design exercise programmes and instruct clients in training techniques to develop muscular fitness, cardiorespiratory endurance, and flexibility.  Principles of exercise programming for weight loss and prevention of weight gain are also taught in this module.

Learning Outcomes

On completion of this module the learner will/should be able to;

1.

Demonstrate knowledge of principles, concepts and theory relevant to muscular strength and endurance (MSE), cardiorespiratory fitness (CRF), and flexibility training and physical activity for bodyweight management.

2.

Explain muscle ultra-structure, the physiology of muscle contraction and detail acute and chronic adaptations made by physiological systems in response to both flexibility and resistance training (RT).

3.

Apply the 'teaching protocol' to instruct a variety of machine-based and free-weight RT exercises safely and effectively, demonstrating excellent communication and interpersonal skills and showing the ability to adapt exercises to individual needs.

4.

Explain and instruct selected methods to develop CRF, MSE and flexibility, demonstrating correct technique and with attention to exercise intensity.

5.

Apply evidence-based justification in choosing specific training methods and approaches to design safe, effective training programmes targeting specific muscular, flexibility, body composition and CRF goals for case study clients.

Teaching and Learning Strategies

This module will be delivered full-time and include lectures, physical activity practicals and workshops augmented by independent and directed learning.  

Teaching methods will cater for a variety of learning styles blending some online and face-to-face methods for the delivery of theory. Practical sessions will facilitate learning of practical skills and techniques by demonstration and individual feedback on technique.  Workshops will allow a small-group format and a more enquiry-based learning approach to programme design through case study examples and critical appraisal of the design of sample training programmes.

Module Assessment Strategies

This module is 65% Continuous Assessment and 35% Final Exam.

The assessment strategy for this module centres around assessing practical skills and application of theory using real-world fitness training scenarios and a mix of assessment methods to evaluate a variety of learning styles.

Exercise programming and writing skills are assessed in the written programme design towards the end of the semester.

Practical Skills are assessed in a practical exercise demonstration and instruction exam.

Theoretical knowledge and application are assessed via intermittent Theory Quizzes (may be computer-based) and a Final Exam.

Formative Assessment   opportunities are provided in practical sessions in the form of reflective practice and self-critique of technique/instruction/demonstration of exercises.

The student must reach an assigned gate (mark) in the final exam and achieve 40% overall to pass the subject.

Repeat Assessments

Repeat final exam opportunities will be offered where a student has failed the module overall and/or has failed to meet the minimum gate (mark).

Students who have not fallen below the minimum mandatory attendance requirement at practicals may be afforded opportunities to repeat elements of continuous assessment outstanding or which been failed where overall mark is deficient but the minimum 'gate' in the theory exam has been met.

Module Dependencies

Co-requisites
None
Incompatibles
None

Indicative Syllabus

Muscular Strength & Endurance (MSE) Training

Muscle Actions, Muscle Physiology and Adaptations to Resistance Training (RT)

Resistance Exercise Instruction

Individual Resistance Programme Design

Aerobic Theory

Cardiorespiratory Exercise Instruction

Individual CRF Programme Design

Individual Flexibility Programme Design

Exercise for the Management of Bodyweight

Coursework & Assessment Breakdown

Coursework & Continuous Assessment
65 %
End of Semester / Year Formal Exam
35 %

Coursework Assessment

Title Type Form Percent Week Learning Outcomes Assessed
1 Practical Skills Evaluation Part I Formative Practical Evaluation - % Week 6 3,4
2 Practical Skills Evaluation Part II Continuous Assessment Practical Evaluation 25 % End of Semester 3,4
3 Exercise Programme Design Continuous Assessment Individual Project 25 % Week 8 1,2,5
4 Theory Quizzes Continuous Assessment Closed Book Exam 15 % OnGoing 1,2,5

End of Semester / Year Assessment

Title Type Form Percent Week Learning Outcomes Assessed
1 Final Written Exam Final Exam Closed Book Exam 35 % End of Semester 1,2,5
             
             

Full Time Mode Workload


Type Location Description Hours Frequency Avg Workload
Practical MPC GYM Practical Exercise Instruction 2 Fortnightly 1.00
Practical MPC Studio Practical Exercise Instruction 2 Fortnightly 1.00
Lecture Tiered Classroom Lecture 2 Weekly 2.00
Workshop Classroom Flexible Seating Workshop 1 Fortnightly 0.50
Independent Learning Not Specified Self Study 3 Weekly 3.00
Total Full Time Average Weekly Learner Contact Time 4.50 Hours

Required & Recommended Book List

Recommended Reading
2015-12-08 Essentials of Strength Training and Conditioning 4th Edition Human Kinetics

Developed by the National Strength and Conditioning Association, Essentials of Strength Training and Conditioning, Fourth Edition, is the fundamental preparation text for the CSCS exam as well as a definitive reference that strength and conditioning professionals will consult in everyday practice.

Recommended Reading
2014-03-17 Designing Resistance Training Programs, 4E Human Kinetics

In this text, two of the worlds leading experts on strength training explore how to design scientifically based resistance training programs, modify and adapt programs to meet the needs of special populations, and apply the elements of program design in the real world.

Recommended Reading
2015-01-19 EuropeActive's Foundations for Exercise Professionals Human Kinetics
ISBN 1450423779 ISBN-13 9781450423779

EuropeActives Foundations for Exercise Professionals provides core knowledge and industry standards to help exercise professionals serve their clients. Endorsed by EuropeActive, the continents leading standard-setting organisation in fitness and health, this text is an authoritative guide for current and future exercise professionals and training providers in Europe.

The book uses scientific foundations to cover concepts and hands-on skills that promote best practices in exercise instruction and training. The content applies to all levels of the European Qualifications Framework (EQF) and associated job titlesthe only resource to do soand matches the core information for EQF levels 3 and 4. Thus, this instructional guide ensures smooth movement and work transfers among employers, educational institutions and countries in Europe.

Written by renowned experts in exercise and sport sciences and framed in the European Register of Exercise Professionals Code of Ethical Practice for exercise professionals, the text offers several practical features for readers:

Easy-to-apply instruction accompanied by 88 full-colour photos and 68 illustrations offer an ideal visual learning experience.

Complete descriptions and images detail proper form for common free-weight and machine-resistance training exercises.

Explanations and recommendations are included for the most popular cardiorespiratory exercise equipment.

Official nutrition recommendations prepare professionals to address clients concerns.

The complete Code of Ethical Practice serves as a guide for all exercise professionals in Europe.

EuropeActives Foundations for Exercise Professionals begins by covering the bones, joints, muscles and cardiovascular system to ensure a proper understanding of the bodys movement and physiology. Readers then learn the components of exercise theory and prescription, including energy systems; body composition; resistance, aerobic and flexibility training; warm-up and cool-down; and the principle of progression. The book helps professionals become role models in the industry with information on managing lifestyle through physical activity, health, nutrition, hydration and safety. After gaining foundational knowledge, readers will look closer at the role of the exercise professional, starting with building rapport, motivating, screening and assessing clients. The final chapters discuss the basic aspects of training: exercise technique using weight machines, free weights and cardiorespiratory equipment.

Both aspiring and qualified exercise professionals should keep abreast of foundational information about all areas of the health and fitness sector in order to properly serve the industry and their clients. EuropeActives Foundations for Exercise Professionals is an ideal reference for promoting physical activity, making lifestyles healthier and guiding clients toward their fitness goals.

Recommended Reading
2015-01-19 EuropeActive's Essentials for Fitness Instructors Human Kinetics

Endorsed by EuropeActive, this text includes fundamentals and best practices of concepts, duties and responsibilities that fitness instructors perform on the job. The content applies to level 3 of the European Qualifications Framework.

Recommended Reading
2006-12-04 Resistance Training Instruction - 2nd Edition Human Kinetics
ISBN 0736064036 ISBN-13 9780736064033

Ensure optimal results for your clients with the most efficient training and teaching techniques for resistance exercise. Covering all the major muscle groups, Resistance Training Instruction provides all the tools to improve the function, performance, and appearance of your clients.

Detailed illustrations combined with expert technical guidance demonstrate how to target specific muscles as well as the most efficient alignment, positioning, and lifting technique for each exercise. In addition, you will learn how and when to vary intensity, volume, recovery, and exercise sequencing to customize any routine.

Organized by movement function, emphasizing the connection between technique and results, each exercise provides the following:

-Step-by-step instructions for setup and technique

-Guidance on monitoring, cueing, spotting, and coaching clients for the safest, most effective training

-Full-color anatomical illustrations that depict muscle use throughout each exercise

With sample periodized programs, Resistance Training Instruction demonstrates how to develop base strength, improve whole-body fitness, and design advanced split routines by selecting, combining, and sequencing the best exercises for each client.

Used by the renowned Cooper Institute for Aerobic Research to certify personal trainers, Resistance Training Instruction makes it easy to achieve maximum gains for all of your clients.

Recommended Reading
2007-05-14 Exercise Prescription - 2nd Edition: A Case Study Approach to the ACSM Guidelines Human Kinetics
ISBN 0736066802 ISBN-13 9780736066808

You will find no better preparation source for the American College of Sports Medicine (ACSM) certification than the new, second edition of Exercise Prescription: A Case Study Approach to the ACSM Guidelines. Authors David Swain and Brian Leutholtz present a series of case studies to help you translate the ACSM guidelines for exercise prescription into practical knowledge.

This second edition of Exercise Prescription utilizes the most up-to-date information published in the seventh edition of the ACSM's Guidelines to provide an excellent study resource not only for those preparing for ACSM certification, but for any certification that follows the guidelines set by the ACSM. And unlike the numerous texts that concentrate on the theory and fundamentals of exercise prescription guidelines, this text presents real-life case studies that clearly show readers how the information is applied. You will find new criteria for screening, risk factor thresholds, and fitness norms, as well as revised recommendations for exercise intensity. The text also contains expanded readings on special populations such as pregnant women, children, and various types of cardiac patients.

From beginning to end, this book is organized to help you build your exercise prescription acumen and confidence. The book begins with a section on fitness assessment and determining clients' risk stratification. Next is a discussion of the basic principles of exercise prescription, including V\od\O2 reserve, followed by information on how to use the ACSM metabolic equations. Finally, you will put those equations to work in chapters featuring case studies that present exercise prescriptions for cardiorespiratory fitness, weight loss, muscular strength and flexibility, and special client populations such as children, older adults, and clients with heart disease, diabetes, or hypertension.

Exercise Prescription: A Case Study Approach to the ACSM Guidelines, Second Edition, is formatted for easy reading and includes an appendix of 10 additional case studiescomplete with 100 questions and answersto help you assess your newly gained knowledge. The hands-on, practical approach of this text makes it an ideal resource as you prepare for ACSM certification and enhance your ability to prescribe appropriate exercise for a variety of clients.

Required Reading
2017-03-13 Strength Training 2nd Edition Human Kinetics Australia P/L
ISBN 1492522082 ISBN-13 9781492522089
Required Reading
2018-11-27 Advanced Fitness Assessment and Exercise Prescription Human Kinetics Publishers
ISBN 1492561347 ISBN-13 9781492561347
Required Reading
2016-03-01 Exercise Technique Manual for Resistance Training Human Kinetics Australia P/L
ISBN 1492506923 ISBN-13 9781492506928

This is a practical resource for current and aspiring strength and conditioning professionals and personal trainers. With unmatched visual demonstration of a variety of free weight and machine exercises, the text is a valuable tool for those preparing for certification and for those who design programmes for athletes and clients of all ages and fitness levels. It is organised by body region, including total, lower and upper body and core, and focuses on specific resistance training exercises that pertain to each region., Every chapter contains a table that describes each exercise's concentric action, predominant muscle groups and muscles involved, enabling readers to understand the impact of the exercises on each body region. The fully updated, full-colour reference explains 70 resistance training exercises with step-by-step instructions, photos and online video demonstrations. With the inclusion of additional exercises as well as online video demonstrations, it is the most authoritative and current resource in teaching safe and effective resistance training.

Module Resources

URL Resources

The page on the VLE which supports the module will be announced in lectures.

American College of Sports Medicine (ACSM)

Irelands National Physical Activity Plan

 

 

Other Resources

 Practical Manual (Compiled by Tutors)

 

Additional Information

The module also requires exclusive access the Knocknarea Gym and Studio and occasional use of the Track (no entrance to the public during teaching/assessment times) or other fitness facility for the purposes of syllabus delivery and assessment of the module.

This module is accredited by the Register of Exercise Professionals (REPs) in Ireland as contributing to the embedded award of 'Fitness Instructor', EQF Level 3, which has implications for resources for re-accreditation every 2 years.

Students wishing to apply for entry to the REPs register need to meet the criteria set out in the student handbook in the physical activity / exercise physiology stream including this module.  Student’s eligibility for REPs accreditation is also dependent on having taken Introduction to Kinesiology & Exercise Instruction in Year 1, or recognised equivalent.