20102 - INDOOR TRAINING TECHNIQUES

Subject type: Mandatory

Coordinator: Sara González Millán

Trimester: First term

Credits: 3

Academic year: 2025

Teaching course: 1

• Spanish

The language of the subject will be Spanish. There may be teaching material in Catalan and English.

In this subject we will present the tasks of the professional in charge of a fitness room, highlighting the points in common with the personal trainer and the directed activities technician, also differentiating from the aspect of physical sports preparation.

Then, we will focus on 3 blocks, focusing on the second:

• Assessment: Functional Training.
• Strength: Training with Loads. Electrostimulation. Calisthenics Training.
• Metabolic conditioning: Cardiorespiratory training.

All training must begin with assessment, which leads to the planning and programming of training, addressed in other subjects.

For the strength part, apart from reviewing the different training methodologies, we will focus on the physical and neuromechanical (biomechanical) criteria for selecting exercises and the type of resistance.

As for metabolic conditioning, we will focus on high-intensity methodologies (HIIT and derivatives) that will link to the organization of personal and group training.

However, work will also be done on the execution of fundamental exercises as well as on the skills of explaining and correcting exercises.

The classroom (physical or virtual) is a safe space, free of sexist, racist, homophobic, transphobic and discriminatory attitudes, either towards students or towards teachers. We trust that together we can create a safe space where we can make mistakes and learn without having to suffer prejudice from others. 

A2. Weight training. Cardiorespiratory training. Functional training. Electrostimulation. Calisthenics training.

INTRODUCTION

• The Profession of the "Room Technician"

FUNCTIONAL ASSESSMENT AND TRAINING

• FMS and derivatives.
• FUNCTIONAL ASSESSMENT PRACTICES
  • Functional assessment with different tests.

WEIGHT TRAINING: STRENGTH

• Exercise selection: by Muscles VS by Movements.
• Relationship «Muscle activation - Movement»:
  • Moment of force generated.
  • Fiber alignment at the moment.
  • Proprioceptive mechanisms: Neuromechanics.
• Training Media Features:
  • "Weights": gravity VS inertia.
  • Elastics.
  • Tires.
  • Hydraulics.
  • Motorized.
  • ELECTROSTIMULATION.
  • Unstable (surfaces, suspension...).
• Biomechanical criteria in the selection of exercises and their means.
• Strength training methodologies
• STRENGTH PRACTICES:
  • Suspension training («TRX»).
  • Basic PowerLifting (variants of the Squat, Dead-Lift, and Bench-Press).
  • Complexes of Weightlifting / WeightLifting (variants and progressions of the Clean, Jerk, and Snatch).
  • Introduction to the Kettlebell (characteristics, methodologies, "ballistic" exercises, "stability" exercises).

CARDIORESPIRATORY TRAINING: METCON

• Cardiovascular training methods (development of metabolic pathways).
• Training equipment (treadmill, bicycle, elliptical, rowing machine, stair climber, etc.).
• CALISTHENIC TRAINING.
• "High Intensity" methodologies (HIIT, EMOM, AMRAP, AFAP...).
• METCON PRACTICES:
  • Variants and possibilities of each methodology.
  • Integration into Group Training.

Evaluation system: 

The acquisition of skills by the student will be assessed through the continuous assessment system, weighing and evaluating the results obtained from the application of the assessment procedures described in each teaching plan of the subject. The assessment will conclude with a recognition of the level of learning achieved by the student, materialized in the numerical qualification, in accordance with the provisions of current legislation.

Qualification system (Royal Decree 1125/2003, of 5 September, which establishes the European credit system and the system of qualifications in university degrees of an official nature and valid throughout the state):

·      0 - 4,9: Failed (SS)

·      5,0 - 6,9: Approved (AP)

·      7,0 - 8,9: Notable (NT)

·      9,0 - 10: Excellent (SB)

In the individual work section (SE3 and SEV4) it is necessary to obtain a grade average equal to or greater than 3 out of 10 to be able to average with the rest of the evaluation tests. If this requirement is not met, the subject will be failed.

If signs of fraud are detected, including the improper use of generative artificial intelligence tools, the subject's teaching staff may call the student for an individual interview with the aim of verifying their authorship.

The use of artificial intelligence (AI) in this subject is regulated in the Learning Plan. It should be consulted to find out the specific conditions of use.

Boyle, M. (2017). Functional training applied to sports. Editions Tutor.

Fleck, SJ, & Kraemer, WJ (2014). Designing Resistance Training Programs. Human Kinetics.

Heredia, JR, & Peña, G. (2019). Strength training to improve physical condition and health. Editorial Círculo Rojo.

Rippetoe, M., & Kilgore, L. (2011). Starting Strength: Basic training with dumbbells. The Aasgaard Company.

Baechle, TR, & Earle, RW (2007). Principles of strength training and physical conditioning. Pan American Medical Publishing.

González Badillo, JJ, & Gorostiaga Ayestarán, EM (2002). Fundamentals of strength training. INDE Publications.

González Badillo, JJ, & Ribas Serna, J. (2002). Basics of strength training programming. INDE Publications.

McArdle, WD, Katch, FI, & Katch, VL (2015). Exercise Physiology: Nutrition, Performance and Health. Lippincott Williams & Wilkins.

Schoenfeld, BJ (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Zatsiorsky, VM, & Kraemer, WJ (2006). Science and practice of strength training. Human Kinetics.