課程概要：
以學、術科兩種教學模式，利用肌力訓練及體能教練學最新的研究資訊，讓學生瞭解肌力訓練及體能教練學的基本原則與訓練技巧。學科包括運動基本原理、體態管理/身材雕塑、姿勢不良調整、關節矯正修復、啓動深層核心；術科包括各種居家/職場/健身工作室重量訓練模式之實作（自身體重、抗力球、啞鈴、壺鈴、槓鈴、彈力帶⋯⋯）增強學生肌力訓練與體能教學之能力。

第一週：迎新，介紹肌力訓練與體能教練學專題研究上課內容，上課要求，成績評量標準; 寒假健身生活經驗分享
第二週：肌力與體能訓練的效益、肌力訓練的正確姿勢（身體中心線、呼吸）
第三週：身體組成、肌力與體能的評估/最大肌力的測試，分析，與目標訂定
第四週：活動度（肩、胸、髋）、穏定度、肌力肌耐力、及爆發力訓練的差異
第五週：有效率的肌力訓練（Movement Efficiency Training, MET）：推、拉、過頭舉、深蹲、弓箭步、軀幹旋轉
第六週：體重控制/體態管理/身材雕塑
第七週：高強度間歇訓練（High intensity interval training）、啓動深層核心
第八週：功能性訓練（Michael Boyle’s Functional training）
第九週：混合式訓練 (Crossfit )：心肺功能、肌耐力、肌力、柔韌性、協調、敏捷、平衡、精準、爆發力、速度
第十週：肌力肌耐力（自身體重、抗力球、啞鈴、壺鈴、槓鈴、彈力帶⋯）
第十一週：瞬發力的運動處方、動態暖身、收操
第十二週：姿勢不良調整、關節矯正修復、減緩疼痛：肌筯膜放鬆/軟組織保養、滾桶按摩球、運動按摩
第十三週：學科考試：分組專題報告
第十四週：學科考試：分組專題報告
第十五週：術科考試：小團體教學
第十六週：術科考試：小團體教學
第十七週：術科考試：小團體教學
第十八週：繳交心得、分享對本學期「肌力訓練及體能教練」課程的想法

Special Topic in Strength Training and Conditioning Instructions & Education: Theories and Practical
(肌力與體能訓練教練學專題研究：理論與實務)

Outlines

Course Description
Regular physical activity and exercise have major benefits for fitness, healthy lifestyles and wellbeing, strength training and conditioning can help building muscle, increase metabolic rate, to give participants a better physique and energy….etc., it also reduces people’s risk of conditions like overweight and obesity and some chronic disease. It also helps strengthens social connection, and improves physical and mental wellbeing,
The purpose of this course is to provide the students with information and insight into the instructions and education of strength training & conditioning, fitness and health promotion, and also provide an involvement for students that have a prospective interest in group strength training & conditioning , fitness, health, and /or personal appreciation, as a participants, and/or instructors. This course will focus on both theoretical foundations and practical aspects of the strength training & conditioning, fitness, and wellness promotion applied to graduate students. A large percentage of the instruction will take place in the gymnasium, and other practical settings used to supplement course content.

Course Objectives:
1. To develop an awareness and participations of muscular training & conditioning, fitness and wellness promotion both in academic and practical approach.
2. To understand the connections of strength training & conditioning, fitness and wellness promotion by generating self-management skills of searching, reading, understanding and reviewing material on muscular training
3. To develop some skills in to make personal lifetime healthy lifestyle changes that promote muscular strength & conditioning, fitness and wellness.
Course Contents
Learning the Values of muscular training, healthy lifestyle, & Wellness promotion: Learn the components and types of muscular training (e.g. HIIT, Crossfit, Body weight training …..)

Special Topic in Strength Training and Conditioning Instructions & Education: Theories and Practical
(肌力與體能訓練教練學專題研究：理論與實務)
Learning Schedule (毎週課程內容)
Professor: Gladys Shuk fong Li （李淑芳 ） Date: to be arranged
Week date Learning Schedule
1 Orientation, Outlines, & Criteria; sharing experience on weight
training
2 History, Definitions & Principles of muscular training; Dynamic stretching, HIIT with various squat
3 Proper body alignment, breathing technique, dumbbell
4 Fitness Assessment, body composition measurement (Inbody)
5 Core stability: 32 movements with Plank and more
6 Weight loss/gain Prescription, nutrition and Tabata workout
7 Elastic Band, miniband for overloading
8 Muscular training Fieldtrip: Experiencing Hoopii Crossfit
9 TABATA home workouts
10 Crossfit: Kettle bell: swing, thrusters, push jerk, burpees
11 Crossfit: Demon press, handstand; Elastic band training
12 Resistance Ball, introducing Crossfit WOD
13 Stress Management Techniques 1: Behavior modification, goal setting, positive psychology, roller foam for relaxation
14 Stress Management Techniques 2: meditation, yoga, flexibility for Full Range of Motion
15 Donuts exercise and Crossfit WOD
16 Final exams: strength training & conditioning instructions
17 Final exams: strength training & conditioning instructions
18 Final report: Collecting comments for the semester, personal strength training and conditioning plan