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THP201 Exercise in practice  (10 ECTS) 

Course facts

Course code
THP201
Course title
Exercise in practice
ECTS
10 ECTS
Semester
Fall
Course language
English
Academic responsible
Tron Krosshaug
Prerequisite
Only for program-students and international students

Introduction

The students will gain theoretical knowledge and practical experience in strength, endurance and flexibility training. This course will give the students the competencye to develop simple to advanced training programs to improve fundamental physical resources, prevent injuries and optimize performance and health. Throughout the course the students will get hands-on experience with communicating with clients and instructing clients in physical exercise.

Learning outcomes

After completing the course students should be able to

  • execute and instruct strength-, endurance-, flexibility- and injury prevention exercises
  • conduct biomechanical analyses of a wide range of exercises and explain how the musculoskeletal system is loaded
  • perform needs and capacity analyses
  • set SMART goals for healthy adults on various fitness levels
  • plan, implement and evaluate appropriate, customized and evidence-based training programs for healthy adults on various fitness levels
  • communicate with and motivate clients through motivational interviewing
  • explain how modifications of training variables in a strength training program can impact strength adaptations and hypertrophyidentify human structures that are affected by strength, endurance and flexibility training
  • explain how different types of interval sessions and steady state training impact training adaptations for endurance training
  • explain different flexibility training methods and their effect on range of motion, performance, injury risk and DOMS
  • instruct groups in training with music

Learning styles and activities

The course includes theoretical and practical classes, discussions in groups, role play and, group assignments. The course will to a large extent have a practical focus, including communicating with client, instructing and correcting exercise techniques, testing, as well as planning and implementing training programs. There will be a significant amount of digital material (multiple choice quizzes and interactive lectures/learning apps) that the students will be required to use. Each student will also be responsible for an external client that will get instruction and a customized 8-week training program.

Mandatory assignment

  • Four exercise analysis assignments
  • Two theoretical training plan case assignments, including a group presentation and assessments of others students work
  • Developing and implementing an 8-week training program for an external client
  • A short report from the training period
  • A practical group training assignment
  • Completing the e-learning material with satisfactory success rate

All assignments will be assessed and must be approved before the final exam can be taken.

Assessment

The exam has three parts:

  • An individual home assignment. The student will get one week to develop a written exercise program for a theoretical case.
  • An individual practical-methodological part. On the exam day, the student will instruct three exercises for a fictitious client (a fellow student). The duration of this part is approximately 20 minutes.
  • An oral examination with questions from the curriculum. The duration of this part is approximately 20 minutes. Resourses/materials which may be used in the exam: None

The three parts will together constitute the grade. Grading A-F.

Core material

CORE MATERIAL:

PARTS FROM 1 BOOK:
NSCA, Schoenfeld, B. J. & Snarr, R. L. (Eds.). (2021). NSCA's essentials of personal training (3rd ed.). Human Kinetics.
Please read chapters 4-6, 8-18, 19 (pp. 517-532) and 23:
* You may borrow the book from the Library: ORIA
 
17 ARTICLES FROM ELECTRONIC JOURNALS:

* NB! To open the electronic articles off campus, you must use the following VPN connection: Click here to download.

STRENGTH TRAINING:
Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis. Sports Medicine, 48(5), 1207-1220. https://doi.org/10.1007/s40279-018-0872-x
* The article is available online:  Klikk på denne lenken.

Grgic, J., Schoenfeld, B. J., Orazem, J. & Sabol, F. (2021). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Sport and Health Science, 11(2), 202-211. https://doi.org/10.1016/j.jshs.2021.01.007
* The article is available online: Klikk på denne lenken.

Lopez, P., Radaelli, R., Taaffe, D. R., Newton, R. U., Galvão, D. A., Trajano, G. S., Teodoro, J. L., Kraemer, W. J., Häkkinen, K. & Pinto, R. S. (2021). Resistance training load effects on muscle hypertrophy and strength gain: Systematic review and network meta-analysis. Medicine and Science in Sports and Exercise, 53(6), 1206-1216. https://doi.org/10.1249/mss.0000000000002585
* The article is available online: Klikk på denne lenken.

Mausehund, L., Werkhausen, A., Bartsch, J. & Krosshaug, T. (2021). Understanding bench press biomechanics-The necessity of measuring lateral barbell forces. Journal of Strength and Conditioning Research. https://doi.org/10.1519/jsc.0000000000003948
* The PDF is available through Canvas.
(OK iflg. Kopieringsavtalen jf. §15 / AGG - Bibl.)

Schoenfeld, B. J., Ogborn, D. & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. https://doi.org/10.1080/02640414.2016.1210197
* The article is available online: Klikk på denne lenken.

STRETCHING AND INJURY PREVENTION:
Herbert R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, 6, CD004577. https://doi.org/10.1002/14651858.CD004577.pub3
* The article is available online: Klikk på denne lenken.

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871-877. https://doi.org/10.1136/bjsports-2013-092538
* The article is available online: Klikk på denne lenken.

Morton, S. K., Whitehead, J. R., Brinkert, R. H., & Caine, D. J. (2011). Resistance training vs. static stretching: Effects on flexibility and strength. Journal of Strength and Conditioning Research, 25(12), 3391-3398. https://doi.org/10.1519/JSC.0b013e31821624aa
* The article is available online: Klikk på denne lenken.

Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109-119.
* The article is available online: Klikk på denne lenken.

ENDURANCE:
Buchheit, M. & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle: Part I: Cardiopulmonary emphasis. Sports Medicine, 43(5), 313-338. https://doi.org/10.1007/s40279-013-0029-x
* The article is available online: Klikk på denne lenken.

Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., ... Hoff, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and Science in Sports and Exercise, 39(4), 665-671. https://doi.org/10.1249/mss.0b013e3180304570
* The article is available online: Klikk på denne lenken.

Helgerud, J., Rodas, G., Kemi, O. J. & Hoff, J. (2011). Strength and endurance in elite football players. International Journal of Sports Medicine, 32(9), 677-682. https://doi.org/10.1055/s-0031-1275742. 
* The article is available online: Klikk på denne lenken.

Milanovic, Z,. Sporis, G. & Weston M. (2015). Effectiveness of High-Intensity Interval Training (HIT) and continuous endurance training for VO2max improvements: A systematic review and meta-analysis of controlled trials. Sports Medicine, 45(10), 1469-1481. https://doi.org/10.1007/s40279-015-0365-0
* The article is available online: Klikk på denne lenken.

Rønnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of  Medicine & Science in Sports, 24, 603-612. https://doi.org/10.1111/sms.12104
* The article is available online: Klikk på denne lenken.

Stöggl, T. & Sperlich, B. (2015). Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Frontiers in Physiology, 5, 33-33. https://doi.org/10.3389/fphys.2014.00033
* The article is available online: Klikk på denne lenken.

Weston, K. S., Wisløff, U. & Coombes, J. S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis. British Journal of Sports Medicine, 48(16), 1227-1234. https://doi.org/10.1136/bjsports-2013-092576
* The article is available online: Klikk på denne lenken.

OTHER:
Markland, D., Ryan, R. M., Tobin, V. J., & Rollnick, S. (2005). Motivational interviewing and self-determination theory. Journal of Social and Clinical Psychology, 24, 811-831. https://doi.org/10.1521/jscp.2005.24.6.811
* This PDF is available through Canvas.
(OK iflg. Kopieringsavtalen jf. §15 / AGG - Bibl.)

LEARNING APPS:
MA Biomek
MA Basis4
Styrk! 
* Available here: https://www.muscleanimations.com/produkter/
(MA Basis4 can also be viewed for free on Canvas)

LECTURES: 
Lectures and assignments
* Available through Canvas 

E-learning resources
* Available through Canvas