Aerobic
Aerobics is a fitness exercise with music, aimed at developing the circulatory system, increasing the level of endurance and performance. It positively affects the function and structure of the musculoskeletal system and has a positive effect on the nervous system. The first class is mainly devoted to explaining and demonstrating the correct execution of the exercises. In the following classes the exercises are practiced in different step variations.
Aerobics is a fitness exercise with music, aimed at developing the circulatory system, increasing the level of endurance and performance. It positively affects the function and structure of the musculoskeletal system and has a positive effect on the nervous system. At the beginning of the class there is a short warm-up with simple choreography, followed by strengthening of the main muscle groups using various equipment (elastic bands, dumbbells, overballs). There is also strengthening of the abdominal muscles and at the end of the class a full body stretch.
Aerobics mix
Aerobics Mix is an exercise that combines dance elements of aerobics and a strengthening form of exercise. It is ideal for burning fat and shaping the entire body, including problem areas - abdomen, buttocks and legs. The class includes a warm-up and pre-stretch block, followed by the main part - a choreographed aerobics routine. The workout is finished with strengthening and then stretching.
Aqua aerobics
Aqua aerobics is aerobic exercise in water. It is not a classical aerobics, in this form of exercise there are no shocks, thus protecting our joints and cardiovascular system. Through the increased resistance of the water, the intensity of the exercises is increased and at the same time the muscles are massaged. By exercising we achieve an increase in physical fitness, weight reduction and body shaping. We use a variety of swimming aids from swimming noodles to dumbbells.
Athletics
Training takes place mainly at the Youth Athletic Stadium, Kotlářka Pha 6. The content is the development of basic athletic skills and training of basic athletic disciplines (runs, throws, throws, jumps, relays, etc.). During the course of the unit, we usually do strides, stretches, running alphabet, running straights, followed by actual practice of the chosen discipline. The aim is to provide a closer introduction to athletics for non-athlete students.
Badminton
In badminton lessons, students are introduced to the rules of the game, the correct racquet hold, the correct position, stroke technique and technique of movement on the court. At the same time, emphasis is placed on the development of physical fitness and joint mobility. Last but not least, the tactics of playing both singles and doubles are taught.
Basketball
Instruction is focused on basic movement skills (dribbling with the right and left hand, double stroke from the right and left side, shooting the basket from the spot and jump, passing), basic offensive and defensive game activities, individual game activities, basic game combinations and teamwork. The aim is of course the game and this is always a part of the lessons.
Body balance
Exercises on AIREX balance pads are mainly focused on the deep stabilization system, strengthening and stretching, balancing exercises, exercises for correct posture.
Body form
Body Form is a form of exercise that increases physical fitness and focuses on shaping the entire body, especially problem areas such as the abdomen, buttocks and thighs. The class includes a simple choreography for warm-up and pre-stretching, followed by the main part of the workout, which is the main focus. The workout concludes with a slow full body stretch.
Beach volleyball
The physically demanding sport is played by only two players in the field. The court is smaller than a normal court and is covered with sand. The lessons consist of a warm-up, a preparatory part and the actual game. In the preparatory part, the basic skills necessary for the actual game are developed, e.g. serving, two-handed hitting from above, hitting from below.
Bodyforming
Warm up with simple aerobics choreography, strengthening with your own body weight or short rubber bands with emphasis on correct posture, stretching.
Bootcamp
Bootcamp is an intensive fitness program characterized by group training in the fresh air. It uses outdoor artificial or natural habitats, obstacles, tools, equipment, etc. It takes place in a selected location and terrain (also taking into account the current weather). Simply put, it combines aerobic activities (e.g. running) with body strengthening. The bootcamp exercise is adapted to the needs of physical education to be an effective program for maintaining and developing comprehensive physical fitness. It is mainly aimed at students with a minimum of intermediate physical fitness (for reference, e.g. to run a continuous distance of 5km in about 30 minutes without difficulty), but at the same time it does not shy away from being a challenge to other interested students to change their lifestyle so that movement is a daily pleasure.
Bouldering
Bouledering is a specific branch of mountaineering, climbing at low heights without ropes. The concentration of difficulty is higher in this case. This sport is suitable for beginners and advanced climbers. It is possible to rent climbing shoes on site, there is no need to buy your own equipment.
Core
Exercises for the deep stabilization system, using static exercises with endurance. With proper exercise, the muscle imbalances, elimination of back pain, correct posture.
Dance aerobik
Dance aerobics is an enriched form of classical aerobics with dance steps and movements. They make the movement more fun and the choreography more complex. Dance aerobics also includes strengthening and stretching of the whole body.
Dance cardio
Conditioning exercise, which is based on aerobic-dance elements. It is aimed at burning and increase physical endurance.
Florball
Currently floorball is taught in three facilities. Hall " Kotlářka" has regulation dimensions, so we play with 5+1.In the remaining two buildings the playing area is smaller, we have to adapt the rules and the number of players. Indoor sports shoes are required and we recommend your own florball stick. If you don't have one, it is possible to rent one. Lessons are not based on top game performance, but on a positive relationship with movement.
HIIT
HIIT or "tabata" is a high-intensity exercise that alternates high-intensity exercise with low-intensity exercise or complete rest.
Yoga
The main aim of the course is to introduce the basic postures (asanas) and principles used in hatha yoga. You will learn to control your breath and calm your mind.
Judo
The course is intended for those who have not yet had the opportunity to get acquainted with the sport. The basis of the first lessons is to master the falling technique at a very decent level. At the same time as the falls are taught, the ground techniques are practiced and then the standing techniques. Over the course of the semester, students will master 8-10 standing holds and 7 ground techniques. Their selection is a cross section of the first three technical levels (5, 4 and 3 KYU). Agility and strengthening exercises are an integral part of the class.
Calanetics
Exercises are mostly in a small range and in a large number of repetitions (30 to 60 times), correctly performed technically. The exercise consists of several blocks, each block is always focused on a specific muscle group. At the end of each strengthening block, a stretch of the strengthened muscle group is included. The exercise does not stress the joints and strengthens weakened muscle groups and stretches shortened muscle groups.
Circuit training, functional training
Circuit training is based on complex strengthening of the whole body. A wide range of exercises and equipment (BOSU-balancing aid, TRX- suspension system, dumbbells, overballs, rubber bands, therabands) will bring you an effective and intensive exercise of all muscle groups within one hour. The individual exercises are arranged in a circle and alternate after a certain time interval at each station. The advantage of this form of exercise is that both men and women can exercise at the same time and are not limited by the different physical levels of the individual exercisers. At the end of the class there is a full body stretch.
Climbing
The place of climbing lessons is an artificial wall in the sports centre of the CTU. The wall is divided into a section where it is possible to climb only with a rope and a "bouldering" sector where it is possible to climb without a rope at low heights. These classes are suitable for beginners and advanced climbers. Not all the skills needed to practice outdoor climbing are taught.
Conditioning kick boxing
Kick boxing is a combat sport in which punching techniques, kicks and clinches are used. In the kick boxing conditioning class we will learn how to properly deliver a punch, kick and clinch. In the first half of the class we will get a good warm up, learn technical skills and in the second half of the class we will try out the elements we have learned at a higher intensity. At the end of the class we will have a relaxation exercise.
MMA- Mixed martial arts
Mixed martial arts is a full-contact martial sport without the use of weapons, allowing strikes and grappling, standing and ground fighting, and combining various techniques of other martial sports and martial arts. Benefits for students: learn to defend themselves, complexity of movement, handling stressful situations, improve physical fitness.
Movement
In this course, students are introduced to the movement of their own body. The aim is to learn to perceive one's own body, mind and feelings in a variety of movements. Mastery of one's body and mind will benefit all athletes of varying abilities. Injury prevention, more economical, coordinated movement, mental development
Pilates
Pilates is a form of exercise that focuses on strengthening the muscles of the entire body, especially the deep abdominal, back and pelvic floor muscles. Pilates develops coordination, strength, balance and flexibility. The exercise technique leads to correct posture of the whole body, correct breathing and forms long and lean muscles.
Piloxing
Interval exercise that combines elements of boxing, pilates and dance.
Power stretch
Power stretch is a class that will improve your strenght, your mind and your body. It includes elements of Tai Chi, simple yoga moves and Pilates accompanied by music.
Swimming
Teaching of non-swimmers is focused on the technically correct breaststroke method, for swimmers on eliminating mistakes (crooked cut, incorrect breathing, etc.). Furthermore, students are introduced to the swimming methods of the sign, kraul and butterfly, advanced swimmers learn other swimming skills, e.g. the discus turn, starting jump. Water polo, relay races and various "water games" are also part of the instruction.
Movement development
We will develop our body's motor intelligence through non-traditional movement, coordination, strengthening and reaction exercises. The main goal of the course will be to develop new movement patterns and skills. You will learn to feel and use your body in unusual positions and situations.
Gym
The gym is used for fitness training and is equipped with a large range of one-handed two-handed and loading dumbbells, weight machines and ergometric machines. The content of the training is to increase or at least maintain the physical condition of the subscribers, cultivate body culture and improve the body proportions of the trainees. The highlight of the yearly training is the participation in a power duel organized at the end of the summer semester.
Small soccer
The playing area is in the shape of a rectangle. Length 44-54 meters, width 22-30 meters. The surface of the pitch is made of artificial grass; indoor shoes or turfs are ideal. Play is usually five-a-side. Hockey substitutions are allowed.
Indoor soccer
Indoor soccer is played on a regular futsal field, the playing surface is a deck. It is played with a ball with a reduced bounce, which is generous to the minor technical deficiencies of the players. Lessons are designed with a focus on the game aspect with the assumption that students have already encountered soccer.
Softball
The lessons include warm-ups, preparatory exercises and games. Beginners are introduced to the basic rules of softball and learn game and batting skills. During the preparatory exercises, students are divided into groups according to their level of play. Groups work independently and practice individual skills, while beginners focus on learning basic catching and throwing skills as quickly as possible. The groups join together for the game.
Outdoors sports
The outdoor sports are mainly canoeing, cycling and skiing. In addition, the lessons are supplemented by cycling rides. In the winter season, lessons take place in the gym with ball games (basketball, floorball). In addition, the teaching is supplemented by optional one-day courses such as a ride down the Berounka River or a cycling trip and in winter by a weekend skiing course in Pec pod Sněžkou or Bedřichov.
Spinning
Spinning is riding a stationary bike to motivating music as instructed by the instructor. It is the most modern type of aerobic exercise for everyone regardless of performance. It does not put any strain on the joint system, strengthens the cardiovascular system and aims at overall muscle strengthening, especially in the legs and buttocks. Thanks to the combination of different loads and pedalling frequency, virtually any track profile can be covered in an exercise class. Starting with simple pedalling techniques and progressing to the most complex ones after mastering them. The great advantage is that everyone can adjust the workload according to their current physical and mental state.
Standart dances
Basic social (standard) dance lessons. Possibility to perform.
Step aerobic
It is a form of fitness exercise with music that uses stepping to increase the workload. During the step workout, various types of steps, jumps, lunges and step ascents are used to the rhythm of the music. These individual elements are combined into simple movement patterns. Exercising on the step significantly affects the muscles of the lower limbs and gluteal muscles, and also puts a significant load on the cardiovascular system. The exercise class is divided into two basic parts, the actual step exercise and about 25 min of exercises developing the abdominal, back and chest muscles. The end of the class is dedicated to general stretching and relaxation of the loaded muscles.
Street dance
Class description:Students will be introduced to selected styles of street dance (house, locking, vogue, etc.). One style is done for a minimum of 2 lessons, during which students will learn not only a brief summary of the style's history, principle, but also a short choreographic link to develop their motor skills. Class structure: at the beginning, students move to the music and then stretch. During the first lesson there is an introduction to the dance style (history, basic steps) and an introduction to short choreography. During the second lesson, the style is practiced and the choreography is expanded. Various other teaching techniques are used to further develop the students' dance skills in the style
Table tennis
The classes take place in a specialised table tennis hall and are designed mainly as games. The student will be introduced to hitting technique (holding the bat, serve, lift, flip, topspin, dribble, smash, slams, chop, bump), defensive technique (lobbed, counterspin, blocked counterspin, stopball) and movement behind the table. By the end of the semester, the student should be able to start the game with keeping the ball in play.
Tennis
The Tennis club of UCT Prague is a sport club supporting tennis players from the ranks of students and employees of the University of Chemistry and Technology in Prague (UCT Prague). The players, usually intermediate to advanced (competitive), can play in the courts of the Sport centre of the Czech Technical University – Kotlářka, which is situated within a 10 min walking distance of the Dejvice campus of UCT Prague. There are synthetic carpet courts in the sport centre as well as lockers, showers, and restrooms. Autumn to spring, there is an inflatable tennis hall allowing for all-year operation. The tennis club provides tennis balls and allows students to rent a tennis racket free of charge. Due to operational reasons, it is unfortunately not possible to provide training to absolute beginners.
Volleyball
Collective game, which at the performance and especially at the top level requires mastering a number of coordination-intensive game activities, a high level of movement skills, tactical thinking and cohesion of the whole team.
Yoga dance
A combination of basic positions from power yoga, classical ballet, various modern dance techniques and jazz. Classical power yoga is enriched with various waves of body movement into space. We increase coordination of movement, flexibility, grace and flexibility of the whole body.
Competitive Volleyball
The men's and women's teams take part in training aimed at increasing individual skills, practicing game combinations and collective concept of the game. The teams regularly represent Prague in competition between colleges in the college league. The highlight of the annual training process is participation in the Academic Games.
Health excersices
The composition of the class is not only a guide for long-term care of problematic parts of the interscapular and lumbar muscles, but also a guide for maintaining a flexible and strong body with simple exercises. The content of the class is a set of stretching, balancing and strengthening exercises that are mainly aimed at correcting movement defects and weaknesses. Exercise training focuses mainly on the postural muscles of the spine and abdominal muscles, while the development of the muscular corset is encouraged through lighter strengthening exercises.
Zumba
It is an aerobic dance activity that combines strengthening exercisesand dance steps from various dances (salsa, mambo, tango...) The exercise is accompanied by music. Start of classThe beginning of the class is directed to the warm-up, followed by a "dance party".Zumba Basic Steps level 1 - basic Zumba steps .Zumba Basic Steps level 2 - incorporating more dance styles + strengthening