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Lecturer(s)
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Melichárek Zdeněk, Mgr. Ph.D.
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Jenyš Lubomír, Mgr.
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Svoboda Jiří, Ing. Ph.D.
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Course content
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The main goal of fitness exercise is to optimise the level of fitness motor skills with regard to specific requirements of sports performance and physical preparation for it. At the same time, to prevent functional disorders and damage to organism due to training and competition pressure. Basic set of workout exercises: 1. back muscles, shoulder-blade muscles, extensor spinae 2. abdominal muscles, upper limbs, lower limbs, rectus abdominis and oblique abdominal muscles, mainly upper part, rectus abdominis and oblique abdominal muscles, mainly lower part 3. muscles that should not be worked out by beginners (spine rotators, shoulder-blade muscles, abdominal muscles, buttock muscles, shoulder muscles) General principles of workout: 1. Before workout, having warm-up exercises together with stretching, and after workout, always having stretching and relaxation exercises. 2. Practising harmoniously the whole neuromuscular apparatus with the emphasis on the muscles important for the upright posture and toning up the muscles around spine. 3. Paying attention to variety and diversity of the exercises, regularly including coordination exercises as well as the balance and diagonal ones with rotational elements of movement. 4. When doing exercises, first having the right body position, mastering the appropriate technique of physical movement together with the right breathwork. Mastering exercises first by great coordination of body movement with the effort to deliberately control the movement and then (not earlier), by dynamic workout. 5. Avoiding workout exercises that press down or distort in any other way spine (barbell squats, bent over rows, barbell lifting, and other things). 6. Using appropriate music for the exercises and subsequent relaxation. 7. Final stretching and relaxation.
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Learning activities and teaching methods
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Demonstration, Training in motion and work skills, Practice exercises
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| prerequisite |
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| Knowledge |
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| Good state of health, sports clothes and shoes |
| Good state of health, sports clothes and shoes |
| learning outcomes |
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| Mastering basics of fitness workout, having the upright posture, breathwork and appropriate technique of exercises. |
| Mastering basics of fitness workout, having the upright posture, breathwork and appropriate technique of exercises. |
| Principles of safe behavior in the gym |
| Principles of safe behavior in the gym |
| Familiarization with individual fitness machines |
| Familiarization with individual fitness machines |
| Principles of proper reinforcement |
| Principles of proper reinforcement |
| Technique of proper breathing |
| Technique of proper breathing |
| Forms of strengthening - static and dynamic |
| Forms of strengthening - static and dynamic |
| Power triathlon |
| Power triathlon |
| Skills |
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| uses the correct principles of safe operation in the gym |
| uses the correct principles of safe operation in the gym |
| practices exercises on individual fitness machines |
| practices exercises on individual fitness machines |
| applies the principles of correct and effective strengthening |
| applies the principles of correct and effective strengthening |
| perform correct breathing during individual exercises |
| perform correct breathing during individual exercises |
| incorporate individual forms of strengthening into their training |
| incorporate individual forms of strengthening into their training |
| teaching methods |
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| Knowledge |
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| Practice exercises |
| Practice exercises |
| Training in motion and work skills |
| Demonstration |
| Demonstration |
| Training in motion and work skills |
| assessment methods |
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| Systematic observation of the student |
| Analysis of the student's performance |
| Analysis of the student's performance |
| Systematic observation of the student |
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Recommended literature
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Dovalil, J., Choutka, M., Svoboda, B., Hošek, V., Perič, T., Potměšil, J., Vránová, J., & Bunc, V. Výkon a trénink ve sportu. Praha: Olympia, 2012. ISBN 80-7033-760-5.
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Choutka, M., & Dovalil, J. Sportovní trénink. Praha: Olympia, 1992. ISBN 9788070330999.
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Jarkovská, H. Posilování s vlastním tělem. GRADA Publishing, a.s., 2005. ISBN 80-247-0861-2.
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Jarkovská,H. Posilování kondiční kruhový trénink. GRADA Publishing, a.s., 2016. ISBN 978-80-247-3056-1.
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Lehnert, M., Novosad, J., & Neuls, F. Základy sportovního tréninku I.. Olomouc: Hanex, 2001. ISBN 80-85783-33-9.
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Lehnert, M., Novosad., J., Neuls, F., Langer, F., & Botek, M. Trénink kondice ve sportu. Univerzita Palackého, Fakulta tělesné kultury, Olomouc., 2010. ISBN 9788024426143.
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Lehnert, M. Současné směry teorie a praxe sportovního tréninku. Univerzita Palackého, Fakulta tělesné kultury, Olomouc., 2007.
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Philip B. Maffetone. In Fitness and in Health. 1997. ISBN 978-0964206229.
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Tlapák, P. Posilování kloubní kondice: centračně-stabilizační cvičení. ARSCI, 2014. ISBN 978-80-7420-037-3.
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Welburn,H., M.Kolouch,V. Začínáme ve fitness. Computer Press, 2014. ISBN 80-251-1636-0.
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