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REC3080 Resistance Training Leadership

Advanced · 1 credit · HRH - Health, Recreation, and Human Services

Description
Students apply knowledge of the musculoskeletal system, basic biomechanics, basic training and conditioning principles and fitness leadership principles to a resistance training context. Students learn principles and skills to develop and lead a resistance training workout program for apparently healthy individuals.
Prerequisite
REC3010: Human Movement REC3040: Training & Conditioning REC3070: Fitness Instruction Leadership Principles
Parameters
Access to a fitness facility with resistance training equipment and to instruction from an individual who has met the training requirements of Fitness Alberta. Note: This course is listed within a credentialed pathway. Please refer to the CTS Credentialed Pathways document on the Alberta Education website for more information.
Supporting courses
HSS1020: Nutrition & Wellness REC2010: Nutrition for Recreation Activities & Sport REC3070: Fitness Instruction Leadership Principles

Outcomes The student will:

  • 1 evaluate basic principles of resistance training

    • 1.1 define common terms related to resistance training, including:

      • 1.1.1 compound exercises

      • 1.1.2 reps

      • 1.1.3 sets

      • 1.1.4 loads

      • 1.1.5 muscular endurance

      • 1.1.6 muscular strength

      • 1.1.7 muscular hypertrophy

      • 1.1.8 muscle activation

      • 1.1.9 correct mechanics

      • 1.1.10 isolated exercises

      • 1.1.11 motor unit

    • 1.2 list myths related to resistance training, including those related to the adaptability of women

    • 1.3 describe health benefits and risks associated with resistance training by:

      • 1.3.1 listing five important reasons to participate in resistance training

      • 1.3.2 describing the response and adaptability of older adults to resistance training

      • 1.3.3 describing growth and development benefits and risks

    • 1.4 demonstrate the principles of training in relation to resistance training exercises, including:

      • 1.4.1 progressive overload

      • 1.4.2 specificity

      • 1.4.3 recover and rest

      • 1.4.4 ceiling effect

    • 1.5 categorize exercises as isolated or compound (multi-joint exercises)

    • 1.6 justify the importance of intensity for optimizing resistance training results

    • 1.7 teach general precautions to implement during resistance training, including:

      • 1.7.1 reasons to control speed of movement

      • 1.7.2 the importance of breathing

      • 1.7.3 proper lifting technique and safety

  • 2 demonstrate proficiency with resistance training equipment

    • 2.1 describe various types of equipment that can be used for resistance training

    • 2.2 construct a graph comparing the advantages and disadvantages of the use of free weights and resistance training machines based on:

      • 2.2.1 capital costs

      • 2.2.2 maintenance

      • 2.2.3 flexibility of use

      • 2.2.4 degree of muscle involvement

      • 2.2.5 ease of learning

      • 2.2.6 time efficiency

      • 2.2.7 safety

      • 2.2.8 space requirements

  • 3 demonstrate types of resistance and force production

    • 3.1 describe isometric, concentric and eccentric force production

    • 3.2 describe the causes of muscle soreness and the impact of concentric and eccentric contractions

    • 3.3 identify the impact of eccentric contractions and muscle soreness related to unfamiliar exercises and beginner exercise participants

    • 3.4 describe the terms dynamic constant resistance (isotonic), dynamic variable resistance, dynamic progressive resistance and isokinetic resistance

    • 3.5 state the principles underlying variable resistance machines

    • 3.6 summarize the effectiveness and non-effectiveness of isokinetic resistance training compared to other forms of resistance training

    • 3.7 identify the impact of muscle force-velocity relationships, muscle strength curves and on strength performance

  • 4 apply the physiology of strength improvement to resistance training

    • 4.1 describe the physiological changes that occur with strength training, including:

      • 4.1.1 muscle hypertrophy

      • 4.1.2 the changes that occur related to a motor unit as a result of weight training

    • 4.2 describe the energy sources and systems associated with resistance training

  • 5 demonstrate safe resistance training skills with exercises specific to the trunk

    • 5.1 identify specific safety considerations for the spine during trunk exercises

    • 5.2 describe four training suggestions for a healthy trunk

    • 5.3 demonstrate neutral spinal posture, being sure to:

      • 5.3.1 describe the importance of neutral spinal posture

      • 5.3.2 demonstrate how sustained flexion and extension strain the supporting structures of the spine

    • 5.4 demonstrate key techniques and precautions for trunk stability and mobility exercises (trunk flexion and extension)

    • 5.5 demonstrate exercises for the following muscles, including key techniques and precautions:

      • 5.5.1 rectus femoris

      • 5.5.2 hamstring muscles (i.e., biceps femoris, semitendinosus, semimembranosus)

      • 5.5.3 iliopsoas

      • 5.5.4 transverse abdominis

      • 5.5.5 internal obliques

      • 5.5.6 external obliques

      • 5.5.7 rectus abdominis

      • 5.5.8 erector spinae

  • 6 demonstrate safe resistance training skills with exercises specific to the upper body

    • 6.1 identify specific safety considerations for the shoulder joint during upper body exercises

    • 6.2 demonstrate exercises for the following muscles, including key techniques and precautions:

      • 6.2.1 biceps

      • 6.2.2 triceps

      • 6.2.3 trapezius

      • 6.2.4 rhomboids

      • 6.2.5 serratus anterior

      • 6.2.6 latissimus dorsi

      • 6.2.7 teres major

      • 6.2.8 pectoralis major

      • 6.2.9 pectoralis minor

      • 6.2.10 deltoids

      • 6.2.11 rotator cuff, including supraspinatus, infraspinatus, teres minor and subscapularis muscles

  • 7 demonstrate safe resistance training skills with exercises specific to the lower body

    • 7.1 identify specific safety considerations for the knee joint during lower body exercises

    • 7.2 demonstrate exercises for the following muscles, including key techniques and precautions:

      • 7.2.1 quadriceps; i.e., rectus femoris, vastus medialis, vastus intermedius, vastus lateralis

      • 7.2.2 hamstrings; i.e., biceps femoris, semitendinosus, semimembranosus

      • 7.2.3 abductors, including gluteus minimus, gluteus medius

      • 7.2.4 gluteus maximus

      • 7.2.5 iliopsoas

      • 7.2.6 gastrocnemius

      • 7.2.7 soleus

      • 7.2.8 tibialis anterior

      • 7.2.9 adductors, including adductor magnus, longus and brevis, pectineus and gracilis sartorius

  • 8 design a basic resistance training program

    • 8.1 plan a program using required components

    • 8.2 describe how to cross train within a resistance training program

    • 8.3 demonstrate five ways to change variables for strength gains

    • 8.4 demonstrate the 10-step any exercise drill

    • 8.5 apply reps, sets and loads for muscular strength, endurance and hypertrophy to the exercises

    • 8.6 apply the following variables effectively in the training program:

      • 8.6.1 frequency of workouts

      • 8.6.2 number of exercises, including a balance of opposing muscle groups

      • 8.6.3 length of workout

      • 8.6.4 order of exercises in the workout

      • 8.6.5 rest time between sets and workouts

      • 8.6.6 considerations for increasing the resistance or load for an exercise

  • 9 demonstrate basic competencies

    • 9.1 demonstrate fundamental skills to:

      • 9.1.1 communicate

      • 9.1.2 manage information

      • 9.1.3 use numbers

      • 9.1.4 think and solve problems

    • 9.2 demonstrate personal management skills to:

      • 9.2.1 demonstrate positive attitudes and behaviours

      • 9.2.2 be responsible

      • 9.2.3 be adaptable

      • 9.2.4 learn continuously

      • 9.2.5 work safely

    • 9.3 demonstrate teamwork skills to:

      • 9.3.1 work with others

      • 9.3.2 participate in projects and tasks

  • 10 create a transitional strategy to accommodate personal changes and build personal values

    • 10.1 identify short-term and long-term goals

    • 10.2 identify steps to achieve goals

Program of Studies 2022. Source document, © Alberta Education.