SPOR08009 2016 Strength and Conditioning

General Details

Full Title
Strength and Conditioning
Transcript Title
Strength and Conditioning
75 %
Subject Area
SPOR - Sport/Rec/Leisure
MKTS - Marketing, Tourism & Sport
08 - NFQ Level 8
05 - 05 Credits
Start Term
2016 - Full Academic Year 2016-17
End Term
9999 - The End of Time
Shirley McKenna
Programme Membership
SG_BSPOR_H08 201900 Bachelor of Business (Honours) in Sport with Business SG_BSPOR_K08 202100 Level 8 Honours Degree Add-on in Sport with Business SG_BBMTS_K08 202100 Bachelor of Business (Honours) in Business L8 (Add-on) DoMTS

This module builds upon previous learning and practical experience in the area of fitness instruction and assessment. It also aims to develop a understanding of the relationship between biomechanics and performance related injury. This module is the pre-requesite module to the Personal Training module and therefore a high level of participation is required of the student.

Learning Outcomes

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


Competently plan and evaluate a fitness testing session.


Demonstrate a variety of resistance training systems.


Examine the importantance of core muscle strength to sports performance.


Understand basic biomechanics in terms of energy transfer and injury prevention.


Compare training cycles and concept of periodisation in relation to strength training.


Design and evaluate a sports specific resistance training programme.


Examine the physiological adaptations to speed training protocols.


Examine the plyometric stress continuum and the concept of power development.

Teaching and Learning Strategies

This module lays the foundation for REPS Ireland accreditation in personal training with equal emphasis placed on theoretical knowledge and practical skills. Students will be encouraged to reflect on their learning and receive feedback through peer and "in-class" formative assessment. The aim of assessment is to ensure that the learner achieves competency in both theoretical knowledge and practical skills specific to programme design, functional movement and injury prevention.

Module Assessment Strategies

Knowledge based learning will be assessed through continuous assessment and a terminal exam, while practical based learning will be assessed via class planning, resistance exercise demonstration and instruction.


Repeat Assessments

The following criteria must be met by the student to be eligible for the EQF Level 4 Personal Trainer award;

  1. The student must pass the terminal exam
  2. The student must pass the practical exam
  • If the student has passed the practical component but has failed the final exam, the student may sit a 'Qualifying Exam' in the autumn.
  • The practical exam will only be re-scheduled for medically certified students.
  • A written project will be set in place of a practical exam for non-medically certified students. The student in this scenario will not be eligible for external accreditation.

Indicative Syllabus

1.0 Fitness Testing

1.1 Evaluster the importance of pre-test instructions.

1.2 Discuss the importance of pre-exercise screening and informed consent.

1.3 Discuss the environmental conditions necessary for effective fitness testing.

1.4 Assess test validity and reliability.

1.5 Design and evaluate a fitness test battery to include the five components of fitness.

1.6 Practice funcctional movement screening.


2.0 Resistance Training Systems

2.1 Lesson plan and instruct a range of systems of training, e.g.,

  1. Single-set
  2. Multiple set
  3. Bulk
  4. Tri Sets
  5. Peripheral Heart Action
  6. Split Routine
  7. Blitz System
  8. Super Setting
  9. Light to Heavy & Heavy to Light (De Lorme vs Oxford)
  10. Super Slow System


3.0 Core Stability and Performance                                                                         

3.1 Identify the muscles fundamental to core stability.

3.2 Practice core stability exercises.

3.3 Appraise the contribution of core stability to posture and alignment.

3.4 Explain the concept of core engagement and 'fluid ball' to core stability.

3.5 Identify the muscles & connective tissue that influence thoratic cavity volume and breathing.

3.6 Evaluate the risks associated with breath holding. 

3.7 Assess the contribution of core stability to skill execution (e.g. golf swing).


4.0 Biomechanics and Injury                                                  

4.1 Identify stability and movement within each type of joint (e.g. the acetabulum of the hip &quadratus luborum to prevent  excessive lateral movement of the spine).

4.2.Explain the mechanisms specific to rotator cuff injury. 

4.3 Explain spinal curvature and stress transmission.

4.4 Appraise the mechanics of running and kinetic energy transfer.

4.5 Explain foot mechanics and injury (uneven surfaces).

4.6 Explain the articulation of the hip bones SI and IS joint.

4.7 Compare Q-Angles male/female differences and the impact on running efficiency.

4.8 Examine the articulation of the wrist and injury.

4.9  Explain the structure of ligaments, tensile strength and slow healing properties.

4.10 Appraise open and closed chain kinetic movements-(advantages and disadvantages).

4.11 Evaluate the benefits versus risks of weight lifting.


5.0 Needs Analysis, Training Cycles and Prerodisation                                                                                      

5.1 Explain needs analysis and evaluation.

5.2 Appreciate the concept of ‘Individualisation' in goal setting.

5.3 Select a resistance training system best suited to the client.

5.5 Choose appropriate exercises to achieve sport specific strength goals.

5.6 Choose appropriate rest periods (rest to work ratio) to achieve strength goals.

5.7 Consider balance of exercises to achieve muscle symmetry.

5.8 Describe training cycles (micro, meso & macro cycles).

5.9 Appraise linear and non-linear approaches to periodisation.

5.10 Evaluate a sports specific resistance programme in relation to acute programme variables.


6.0 Speed and Power Training

6.1 Describe the princples behind speed and power development. 

6.2 Test speed endurance using the RAST anaerobic sprint test.

6.3 Explain the plyometric stress continuum.

6.4 Explain the mechanisms of muscle injury and muscle soreness.

6.5 Explain acute and chronic muscle adaptations to anaerobic training.


Coursework & Assessment Breakdown

Coursework & Continuous Assessment
50 %
End of Semester / Year Formal Exam
50 %

Coursework Assessment

Title Type Form Percent Week Learning Outcomes Assessed
1 Design a Sports Specific Resistance Training Programme Continuous Assessment Assignment 30 % Week 12 5,6
2 Fitness Test Battery Continuous Assessment Performance Evaluation 20 % Week 7 1
3 Training Systems Pass/Fail Performance Evaluation - % OnGoing 2

End of Semester / Year Assessment

Title Type Form Percent Week Learning Outcomes Assessed
1 Exam Final Exam Closed Book Exam 50 % End of Term 3,4,5,7,8

Full Time Mode Workload

Type Location Description Hours Frequency Avg Workload
Lecture Flat Classroom Lecture 2 Weekly 2.00
Practical MPC Practical Instruction 2 Weekly 2.00
Independent Learning Not Specified Independent Learning 2 Weekly 2.00
Total Full Time Average Weekly Learner Contact Time 4.00 Hours

Required & Recommended Book List

Recommended Reading
2003-09-12 Designing Resistance Training Programs - 3rd Human Kinetics
ISBN 0736042571 ISBN-13 9780736042574

In this updated, revised, and expanded third edition of Designing Resistance Training Programs, two of the world's leading experts on strength training explore how to use scientific knowledge to develop personalized training programs.

With this text, you'll be able to
- design scientifically sound resistance training programs,
- modify and adapt programs to meet the needs of special populations, and
- understand how exercise prescription design works in the real world.

Designing Resistance Training Programs, Third Edition, is a clear, readable, state-of-the-art guide to developing individualized training programs for both athletes and fitness enthusiasts. The authors cover resistance training; bioenergetics; and muscular, nervous, and cardiovascular systems adaptations. They also discuss basic training systems and program prescriptions designed to enhance strength, power, and endurance.

The new edition contains three chapters dedicated to resistance training issues and concerns for children, women, and seniors, including how to modify and adapt such programs to address the special needs and concerns for each group.

Designing Resistance Training Programs, Third Edition, also contains these updated features:
- Summaries recap the important points in each chapter for readers who want a quick review.
- Key terms are highlighted and listed at the end of each chapter to help readers identify the most important ideas.
- Selected readings provide additional books and journal articles for more in-depth knowledge on the subject.
- Case studies use examples of exercise prescription design in real-life situations involving wrestling, personal fitness, and volleyball.

This updated and expanded new edition will be an important tool for coaches, trainers, and students who want to improve their knowledge and success in designing resistance training programs.

Recommended Reading
2008-06-02 Essentials of Strength Training and Conditioning - 3rd Edition Human Kinetics
ISBN 0736058036 ISBN-13 9780736058032

Now in its third edition, Essentials of Strength Training and Conditioning is the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance.

Essentials of Strength Training and Conditioning is the most-preferred preparation text for the Certified Strength and Conditioning Specialist (CSCS) exam. The research-based approach, extensive exercise technique section, and unbeatable accuracy of Essentials of Strength Training and Conditioning make it the text readers have come to rely on for CSCS exam preparation.

The third edition presents the most current strength training and conditioning research and applications in a logical format designed for increased retention of key concepts. The text is organized into five sections. The first three sections provide a theoretical framework for application in section 4, the program design portion of the book. The final section offers practical strategies for administration and management of strength and conditioning facilities.

  • Section 1 (chapters 1 through 10) presents key topics and current research in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sport nutrition, and sport psychology and discusses applications for the design of safe and effective strength and conditioning programs.
  • Section 2 (chapters 11 and 12) discusses testing and evaluation, including the principles of test selection and administration as well as the scoring and interpretation of results.
  • Section 3 (chapters 13 and 14) provides techniques for warm-up, stretching, and resistance training exercises. For each exercise, accompanying photos and instructions guide readers in the correct execution and teaching of stretching and resistance training exercises. This section also includes a set of eight new dynamic stretching exercises.
  • Section 4 examines the design of strength training and conditioning programs. The information is divided into three parts: anaerobic exercise prescription (chapters 15 through 17), aerobic endurance exercise prescription (chapter 18), and periodization and rehabilitation (chapters 19 and 20). Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared. Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals.
  • Section 5 (chapters 21 and 22) addresses organization and administration concerns of the strength training and conditioning facility manager, including facility design, scheduling, policies and procedures, maintenance, and risk management.
Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information. Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals.

Essentials of Strength Training and Conditioning also offers new lecture preparation materials. A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities. The presentation package and image bank, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their own presentations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates. These tools can be downloaded online and are free to instructors who adopt the text for use in their courses.

Essentials of Strength Training and Conditioning, Third Edition, provides the latest and most comprehensive information on the structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design, and organization and administration of facilities. Its accuracy and reliability make it not only the leading preparation resource for the CSCS exam but also the definitive reference that strength and conditioning professionals and sports medicine specialists depend on to fine-tune their practice.

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
2012-06-04 Kinetic Anatomy With Web Resource-3rd Edition Human Kinetics
ISBN 1450410553 ISBN-13 9781450410557

Created primarily for those who will work in physical activity fields, the third edition of Kinetic Anatomy continues to building on its previous editions to assert itself as the ideal resource for learning structural anatomy and how it affects movement. The text gives students a firm concept of musculoskeletal anatomy by systematically assembling each component of the human body. Layer by layer, readers will study bones, ligaments, joints, and muscles on the bones, as well as the nerves and blood vessels that supply these muscles that are essential for movement.

Kinetic Anatomy, Third Edition, includes coverage of three major structures that are not often considered when studying the anatomy of movement: the brain, heart, and lungs. As the centerpieces for the nervous, cardiovascular, and respiratory systems, these structures are essential to human movement and are highlighted throughout the text where appropriate. In addition, other fundamental features make this resource a valuable tool for learning and teaching human anatomy:

A one-year subscription to Musculoskeletal Anatomy Review, an online anatomy program, provides an interactive forum for reviewing regional structural anatomy.

A new chapter on the head completes the regional approach followed in the text.

More information on muscle and motor units helps broaden information on movement potential in selected sport activities.

Expanded discussion on joint strength and movement and the function of muscles (agonists, antagonists, stabilizers, and synergists), levers, and exercise supports understanding of how the human body is constructed.

Full-color photos and illustrations enhance the learning experience.

New Functional Movement Exercises provide students with the opportunity for practical application of their studies by asking them to identify the prime mover, antagonist, fixator, and synergist muscle in a particular movement.

Hands On exercises throughout the book offer students practice in physically identifying anatomical structures on themselves or on a partner.

Included with each new text is a key code allowing students one-year access to the online anatomy program Musculoskeletal Anatomy Review. This engaging supplement to the text offers a regional review of structural anatomy with exceptionally detailed, high-quality graphic imagesthe majority provided by Primal Pictures. Students can mouse over muscles and click for muscle identification, and each chapter features a pretest and posttest evaluation to help students pinpoint knowledge gaps and test their retention. The pretest can be taken multiple times and is generated randomly so it will never be the same, but the posttest may be taken only once. Test results can be printed and turned in so instructors have the option to use the tests as a grading tool.

To further facilitate learning, each chapter in the book concludes with a review of the key terms referred to in the chapter, suggested learning activities, and review questions in multiple-choice and fill-in-the-blank formats. The answers to the questions are provided at the end of the book. For instructors, a new image bank accompanies the updated instructor guide and test package to aid in delivering the course content.

Kinetic Anatomy, Third Edition, is an outstanding introductory resource for those who plan to specialize in any field related to physical activity. Readers will learn what structures are involved in movement and how those structures should function, allowing them to identify problems and correct them to enhance physical activity.

Recommended Reading
2013-02-01 ACSM's Guidelines for Exercise Testing and Prescription LWW
ISBN 1609139550 ISBN-13 9781609139551

The flagship title of the certification suite from the American College of Sports Medicine, ACSMs Guidelines for Exercise Testing and Prescription is a handbook that delivers scientifically based standards on exercise testing and prescription to the certification candidate, the professional, and the student. The 9th edition focuses on evidence-based recommendations that reflect the latest research and clinical information. This manual is an essential resource for any health/fitness and clinical exercise professional, physician, nurse, physician assistant, physical and occupational therapist, dietician, and health care administrator. This manual gives succinct summaries of recommended procedures for exercise testing and exercise prescription in healthy and diseased patients.

Recommended Reading
2009-07-02 Physical Activity and Health: The Evidence Explained Routledge
ISBN 0415421985 ISBN-13 9780415421980

Physical Activity and Health explains clearly, systematically and in detail the relationships between physical activity, health and disease, and examines the benefits of exercise in the prevention and treatment of a wide range of important conditions.

Now in a fully updated and revised edition, and still the most complete and engaging textbook on this important subject, Physical Activity and Health offers a balanced examination of the very latest evidence linking levels of physical activity with disease and mortality. It offers a wide-ranging assessment of the importance of inactivity as a factor in major diseases and health conditions such as cardiovascular disease, diabetes, obesity, cancer and osteoporosis. The book is designed to help the reader evaluate the quality and significance of the scientific evidence, and includes an invaluable discussion of common study designs and the inherent difficulties of measuring physical activity. It also explores the full range of contemporary themes in the study of exercise and health, such as the hazards of exercise; exercise and the elderly; childrens health and exercise; physical activity and public health policy; and a critical appraisal of current recommendations for physical activity.

Containing useful features throughout, such as chapter summaries, study tasks, guides to supplementary reading and definitions of key terms, and richly illustrated with supporting tables, figures and plates, Physical Activity and Health is an essential course text. Now supported by a companion website featuring self-test questions, PowerPoint slides for lecturers, additional learning activities and web links, this book is vital reading for degree-level students of sport and exercise science, public health, physical therapy, medicine and nursing.

Visit the companion website for Physical Activity and Health at www.routledge.com/textbooks/9780415421980.

Module Resources

Other Resources