Hraða- og styrktarþjálfun 

Course Description:
Purpose: This course is designed to increase students' knowledge of the principles and main concepts of strength training, sprinting, change of direction and agility. Students will understand the biomechanical changes that occur with training, along with the short- and long-term effects of these activities on health, performance, and well-being. Students will learn the basics of Olympic weightlifting and powerlifting. Additionally, students will learn to perform measurements and analyse data related to strength and running performance. 

Contents:
An introductory course designed to provide knowledge and understanding of strength training and running theory and practice. The course combines scientific principles, hands-on training, and performance diagnostics.

Learning Outcomes:
After completion of this course, students should have obtained the following:

Knowledge

  • Effective coaching in strength & conditioning and running mechanics—the foundations of both disciplines.
  • Scientific basis of training for strength and endurance.
  • The biomechanical principles underpinning strength & conditioning and running gait.
  • Effective needs analysis and functional training principles for strength and running performance.
  • Performance diagnostics, including gait analysis, VO₂ max, and isometric strength testing.
  • Developing strength, power, speed, agility and change of direction.
  • Plyometric training and its role in strength and running performance.
  • Essentials of periodisation for strength and endurance programs.
  • Recovery principles and injury prevention strategies.
  • Paediatric training considerations for both strength and running.
  • Sport-specific adaptations for strength and running performance.
  • The “it depends” concept: tailoring approaches to individual needs.

Skills

  • Be trained in acquiring and applying scientific knowledge about strength training and running.
  • Be able to educate diverse groups about strength training and running techniques, safety, and benefits.
  • Proficiency in measurements such as gait analysis, isometric strength testing, and jump mechanics.

Competences

  • Be able to design integrated training programs for strength and running, tailored to individuals and groups.
  • Be capable of advising on rest and recovery for strength and running training.
  • Use diagnostic tools to assess and monitor performance in strength and running.

Einka- og styrktarþjálfun - Þjálfarinn og starfsumhverfið

Í þessum áfanga er fjallað um þætti einka- og styrktarþjálfarastarfsins sem snúa að samskiptum við skjólstæðinga, starfsvettvangi, og ímynd þjálfara. Starfsumhverfi einka- og styrktarþjálfara er kynnt fyrir nemendum þannig að þeir geri sér grein fyrir ólíkum áherslum innan þess. Farið er yfir viðeigandi framkomu einka- og styrktarþjálfara við skjólstæðinga sem og siðareglur þjálfara. Megin hluti áfangans er vettvangsnám þar sem nemendur þjálfa skjólstæðinga undir leiðsögn kennara. Nemendur öðlast því verklega færni í sjálfstæðum og faglegum vinnubrögðum við þjálfun og ráðleggingum til skjólstæðinga. Áætlaður tímafjöldi í vettvangsnámi er 75 klst.

Íþróttameiðsli

Farið verður yfir helstu meiðsli sem upp geta komið hjá íþróttafólki við æfingar og keppni. Einnig verður farið í algeng stoðkerfisvandamál og ýmsa sjúkdóma meðal almennings, s.s. vefjagigt og þunglyndi, og jákvæð áhrif þjálfunar þar á. Farið verður í forvarnir og viðbrögð við íþróttameiðslum og hvenær vísa eigi skjólstæðingi til annarra fagaðila.