713-0400/02 – Basic Winter Sports Course 1. master degree (ZVK4)

Course objectives: •To improve students' physical fitness through a variety of physical activities in the gym and in winter nature. •To practically introduce students to the basics of skiing and turning on alpine skis and snowboards. •To teach the basics of cross-country skiing and safe movement in winter conditions. •To provide theoretical information about the latest developments in ski equipment and gear, waxing techniques, and maintenance of alpine and cross-country skis and snowboards. •To develop motor skills, fitness, a connection to nature, and the ability to spend free time actively. • Develop movement abilities and skills, and through shared activities, deepen a sense of belonging and teamwork, strengthening social bonds.

Main activities: • Alpine skiing: Safety rules on the slope, lift, and cable car, basic skiing stance, safe movement on the slope, snowplow turns, skiing on edges, basics of carving. • Snowboarding: Practicing balance, riding on edges, basics of frontside and backside turns, safe falling, speed control. • Cross-country skiing: Basics of classic technique, skating (for advanced), safe movement in nature, orientation in nature. • Snowshoeing: Walking in terrain, route selection, safety in winter conditions. • Martial arts: Basics of self-defense, movement coordination. • Yoga: The course focuses on both basic and more advanced yoga exercises, breathing, and relaxation techniques. The course will also include a stress management strategy assessment and its evaluation. Theoretical Part: • Safety regulations and health protection while in nature • History and current trends of winter sports • Equipment and gear: alpine skis, snowboards, cross-country skis – types, selection, and maintenance • Ski waxing and servicing, principles of safe movement in the mountains • FIS rules for behavior on slopes, injury prevention • Options for compensatory exercises and relaxation techniques Course Evaluation and Completion • Attendance: min. 80% participation in practical training • Practical proficiency: active involvement in selected sports activities • Theory knowledge: oral examination (safety, equipment, principles of movement in nature, healthy lifestyle) • Final evaluation: credit

COPPOPILO, Rob. The Ski Guide Manual: Advances Techniques for the Backcountry. Helena: Falcon Guides, 2020. ISBN 978-1493043422. FORSBERG, Emelie. Sky runner. Melbourne: Hardie Grant, 2019. ISBN 9781743795477. GOODLAD, Bruce. Alpine Ski Touring. Bangor, Gwyned: Pesda Press, 2019. ISBN 9781906095666.

practical presentation, completion of the course.