THP201 Exercise in practice  (10 ECTS) 

Course facts

Introduction

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

Learning outcomes

After completing the course students should be able to

• master basic execution and instruction of strength-, endurance-, flexibility-, injury prevention exercises
• conduct biomechanical analyses of a wide range of exercises and understand how the musculoskeletal system is loaded
• identify human structures that are affected by strength, endurance and flexibility training
• set smart goals for healthy adults on various fitness levels
• perform athlete needs and capacity analyses
• describe fundamental principles for strength, endurance and flexibility testing
• plan and carry through appropriate, tailor-made training plans for healthy adults on various fitness levels
• apply relevant literature to make appropriate choices when planning a training program
• communicate with clients using motivational techniques

Learning styles and activities

The course includes theoretical lectures, discussions in small or larger groups, practical instruction of exercises, role play, written case assignments and group assignments. The course will to a large extent have a practical focus, including communication, exercise technique, spotting, testing, as well as planning and carrying through training. There will also 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

• Two theoretical training plan case assignments, including assessments of others student’s work and group presentations
• Practical group training assignment
• Implementation an 8-week exercise program for the external client
• Completing the e-learning material with satisfactory success rate

All assignments will be assessed and must be passed 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 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. Recourses /materials which may be used in the exam: None

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

Core material

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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
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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
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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
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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
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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
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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
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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
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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
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Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109-119.
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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
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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
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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. 
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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
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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
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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
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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
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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
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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
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E-learning resources
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