PHRE 3043 – Functional Movement and Conditioning

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View Lab Competencies

Competency Teaching points Course Edit Delete
Squat
  1. Instruct client to stand with feet approximately shoulder width apart, toes pointed slightly out.
  2. Discuss the importance of maintaining as erect a torso as possible (neutral spine).
  3. Instruct client to keep knees aligned with toes (knees don't collapse in)
  4. Discuss target ROM (squat until knees are bent below 90 degrees)
  5. Cue client to keep weight back (e.g.: weight over ankles or more towards heels than toes)
Resistance Training
Lunge
  1. Mention the importance of maintaining as erect a torso as possible (neutral spine).
  2. Determine a stance length/width that should allow the client to be balanced.
  3. Discuss knee tracking
  4. Explain target range-of-motion (i.e. knees form a 90˚angle at the bottom of the movement.)
  5. Cue client to push off through the mid-foot of the lead leg
Resistance Training
Hinge
  1. Stand with feet ~hip width apart, with a slight knee bend.
  2. Have client retract shoulder blades, maintain as erect a torso as possible.
  3. Explain grip options for barbell deadlift & optimal path of bar
  4. Explain target range-of-motion (i.e. torso parallel to ground)
  5. Observe movement through the hips and not the knees.
Resistance Training
Pull
  1. Discuss impact of pronated vs. supinated grip
  2. Explain set-up (one leg kneeling on bench, other leg far enough behind to allow proper movement of DB)
  3. Mention the importance of maintaining as erect a torso as possible (neutral spine).
  4. Explain target ROM, arm to remain tight to body
  5. Initiate movement with elbow flexion, ensuring adequate shoulder retraction.
Resistance Training
Plank
  1. Mention the importance and demonstrate the concept of neutral spine
  2. From the prone position, have client brace against forearms, with elbows positioned under the shoulders, legs fully extended and the toes pointed down to the floor
  3. Explain and cue engaging the core
  4. Have client attempt to hold position for at least 30 seconds
Resistance Training
Push Up
  1. Review start position: prone (facing down), hands on the floor under shoulders, elbows pointed out at no more than 45°, legs fully extended.
  2. Discuss neutral spine/need to keep torso rigid throughout the movement
  3. Discuss target ROM (lower the body by allowing the elbows to flex until chest is hovering 1-2″ above the ground).
  4. Review common errors
    1. Leading with chin/bum in air
    2. Letting hips sag
Resistance Training

View Lab Exams

Competency Teaching points (The value of each point can be found at the end of each line.)
FMS DS
  1. Have the client stand tall with feet shoulder-width apart and toes pointed forward | 1
  2. Have the client grasp the dowel in both hands and place it on top of head so shoulders and elbows are at 90 degrees | 1
  3. Have the client press the dowel so that it is directly above your head | 1
  4. Instruct the client to maintain an upright torso, keep heels and dowel in position, and descend into a squat as deeply as possible | 1
  5. Instruct the client to hold the bottom position for a count of one, and then return to the starting position | 1
  6. Make appropriate corrections to set-up between movement reps. Eventually may need to regress to elevating client’s heels | 1
  7. Watch the movement pattern 3 (or 6 with elevated heels) times from different angles | 1
  8. Screen for pain (score of zero) and provide an appropriate score for movement | 1
  9. Provide appropriate rationale for the score and submit at correct data sheet | 1
  10. Chose 2 appropriate exercises for movement pattern | 2
  11. Describe each exercise (i.e., set-up, posture, movement pattern) (a demonstration is not needed, but could help here) | 2
  12. Have the client try each exercise (reps to ensure understanding and correct errors) | 1
  13. Explain expectations regarding load expectations, core engagement, and breathing for each exercise | 1
FMS HS
  1. Have client stand tall with feet together and toes touching the test kit, with hurdle step at height of client’s tibial tuberosity | 1
  2. Have the client grasp the dowel in both hands and place it on top of head so shoulders and elbows are at 90 degrees | 1
  3. Have the client to maintain hand position and lower dowel to the base of the neck and across the shoulders | 1
  4. Instruct the client to keep an upright torso, raise the right leg and step over the hurdle, making sure to raise the foot towards the shin and maintain foot alignment vertically with the ankle, knee and hip | 1
  5. Instruct the client to touch the floor with heel and return to the starting position while maintaining the same alignment | 1
  6. Make appropriate corrections to set-up between movement reps | 1
  7. Watch the movement pattern 6 times (3 each leg) from different angles | 1
  8. Screen for pain (score of zero) and provide an appropriate score for each leg | 1
  9. Provide appropriate rationale for the score and submit at correct data sheet | 1
  10. Chose 2 appropriate exercises for movement pattern | 2
  11. Describe each exercise (i.e., set-up, posture, movement pattern) (a demonstration is not needed, but could help here) | 2
  12. Have the client try each exercise (reps to ensure understanding and correct errors) | 1
  13. Explain expectations regarding load expectations, core engagement, and breathing for each exercise | 1
FMS IL
  1. Have client step onto the center of the board with the right foot toe on the zero mark and left foot placed according to tibial measurement | 1
  2. Help client get both toes facing forward and balanced in position | 1
  3. After client’s feet are in place, assist them in holding dowel with contralateral elbow (to forward leg) high | 1
  4. Instruct the client to have the dowel along the spine so it touches the back of head, upper back and tailbone | 1
  5. Instruct client to maintain an upright posture so the dowel stays straight and in conact on head, back, and tailbone, descend into a lunge position so knee touches the centre of the board then return to starting position | 1
  6. Make appropriate corrections to set-up between movement reps | 1
  7. Watch the movement pattern 6 times (3 each leg) from different angles | 1
  8. Screen for pain (score of zero) and provide an appropriate score for each leg (scoring the front leg) | 1
  9. Provide appropriate rationale for the score and submit at correct data sheet | 1
  10. Chose 2 appropriate exercises for movement pattern | 2
  11. Describe each exercise (i.e., set-up, posture, movement pattern) (a demonstration is not needed, but could help here) | 2
  12. Have the client try each exercise (reps to ensure understanding and correct errors) | 1
  13. Explain expectations regarding load expectations, core engagement, and breathing for each exercise | 1
FMS SM
  1. Measure the length of the client’s hand and have client stand tall with feet together, arms hanging comfortably in fits | 1
  2. Instruct client to (in one motion), reach the right first over the head and down back as far as possible while simultaneously reach left first up your back as far as possible | 1
  3. Instruct client not to creep hands closer after the initial placement | 1
  4. Measure the distance between fists, unless the distance is < 1 hand length, have the client complete the movement 6 times (3 each arm) | 1
  5. Make appropriate corrections to set-up between movement reps | 1
  6. Screen for pain (score of zero) and provide an appropriate score for each arm (scoring upper arm) | 1
  7. Have client complete clearing test (shoulder impingement) with both arms following movement| 1
  8. Screen for pain from clearing test (+ or -) | 1
  9. Provide appropriate rationale for the score and submit at correct data sheet | 1
  10. Chose 2 appropriate exercises for movement pattern | 2
  11. Describe each exercise (i.e., set-up, posture, movement pattern) (a demonstration is not needed, but could help here) | 2
  12. Have the client try each exercise (reps to ensure understanding and correct errors) | 1
  13. Explain expectations regarding load expectations, core engagement, and breathing for each exercise | 1
FMS ASLR
  1. Have client lie flat with the back of knees against the board, feet together with toes pointing up | 1
  2. Have client place both arms next to body with the palms facing up | 1
  3. Hold dowel vertically half-way between client’s ASIS and crease in their knee (measure distance and find half-way) | 1
  4. Instruct client to keep knees extended and toes pointing up throughout movement pattern | 1
  5. Instruct client to raise the scoring leg as high as possible while keeping the opposite knee in contact with the FMS board | 1
  6. Make appropriate corrections to set-up between movement reps | 1
  7. Watch the movement pattern 6 times (3 each leg) | 1
  8. Provide an appropriate score for each leg | 1
  9. Provide appropriate rationale for the score and submit at correct data sheet| 1
  10. Chose 2 appropriate exercises for movement pattern | 2
  11. Describe each exercise (i.e., set-up, posture, movement pattern) (a demonstration is not needed, but could help here) | 2
  12. Have the client try each exercise (reps to ensure understanding and correct errors) | 1
  13. Explain expectations regarding load expectations, core engagement, and breathing for each exercise | 1
FMS TSPU
  1. Have client lie face down with arms extended overhead at shoulder-width apart, legs together, toes pulled to ground | 1
  2. Have client get their thumbs in line with forehead (men) or chin (women), extend their knees and lift elbows slightly off the ground | 1
  3. Instruct client to maintain a rigid torso, push body as one unit into a push-up position | 1
  4. Make appropriate corrections to set-up between movement reps. Eventually may need to move thumbs down to chin (men) or clavicle (women) | 1
  5. Watch the movement pattern 3 (or 6 if second option is needed) times from different angles | 1
  6. Provide an appropriate score for movement | 1
  7. Have client complete clearing test (spinal extension) following movement | 1
  8. Screen for pain from clearing test (+ or -) | 1
  9. Provide appropriate rationale for the score and submit at correct data sheet | 1
  10. Chose 2 appropriate exercises for movement pattern | 2
  11. Describe each exercise (i.e., set-up, posture, movement pattern) (a demonstration is not needed, but could help here) | 2
  12. Have the client try each exercise (reps to ensure understanding and correct errors) | 1
  13. Explain expectations regarding load expectations, core engagement, and breathing for each exercise | 1
FMS RS
  1. Have client get into quadruped position, get their thumbs, knees and toes in contact the sides of the board, and have them pull their toes toward the floor | 1
  2. Instruct client to simultaneously lift right hand and right leg into a straight line | 1
  3. Instruct client to touch elbow and knee directly over board and re-extend into straight line (without rolling at shoulders or hips) | 1
  4. Make appropriate corrections to set-up between movement reps. Eventually may need to regress to bilateral movement | 1
  5. Watch the movement pattern 6 times (3 each side) or more with regression | 1
  6. Provide an appropriate score for each side (scoring side which the arm is moving) | 1
  7. Have client complete clearing test (spinal flexion) following movement | 1
  8. Screen for pain from clearing test (+ or -) | 1
  9. Provide appropriate rationale for the score and submit at correct data sheet | 1
  10. Chose 2 appropriate exercises for movement pattern | 2
  11. Describe each exercise (i.e., set-up, posture, movement pattern) (a demonstration is not needed, but could help here) | 2
  12. Have the client try each exercise (reps to ensure understanding and correct errors) | 1
  13. Explain expectations regarding load expectations, core engagement, and breathing for each exercise | 1
3043 PLANK
  1. Explain general TRX rules: tight straps, equal resistance (no sawing), neutral posture, and no rubbing on arms | 1
  2. Coach concepts of increasing/decreasing resistance and increasing/decreasing instability | 1
  3. Explain and coach muscle engagement and posture in plank position on TRX | 1
  4. Adjust straps for plank (mid-calf) | 1
  5. Assist client in getting into plank position (handles to bottom of shoe and rotate) | 1
  6. Assist client in getting feet directly under anchor and gain control over TRX and have client start exercise lying in prone position | 1
  7. Find appropriate plank for client ability | 1
  8. Coach while client holds plank, make appropriate adjustments to form (i.e., breathing, posture, core engagement, shoulder retraction, neutral pelvis) | 1
  9. Hold for appropriate amount of time and discuss appropriate programming | 1
  10. Check for pain/discomfort in movement | 1
  11. Choose an appropriate variation PLANK exercise from class (progression, regression, alternative) | 1
  12. Explain steps to complete exercise (a demonstration may be helpful here but not necessary) | 1
  13. Coach client into position, making appropriate adjustments to intensity | 1
  14. Check for pain/discomfort in second movement | 1
  15. Coach while client completes exercise for an appropriate amount of time, make appropriate adustments to form (appropriate posture, core engagement, shoulder retraction, neutral pelvis, breathing) | 1
3043 PUSH
  1. Explain general TRX rules: tight straps, equal resistance (no sawing), neutral posture, and no rubbing on arms | 1
  2. Coach concepts of increasing/decreasing resistance and increasing/decreasing instability | 1
  3. Explain and coach muscle engagement and posture in chest press on TRX | 1
  4. Adjust straps for chest press (fully lengthened) | 1
  5. Assist client in getting into chest press position (facing away from anchor, maintain plank throughout) and have client start with arms extended | 1
  6. Assist getting control of TRX, find appropriate starting foot position given ability (off-set, together, apart), and find appropriate starting angle (resistance) given ability | 1
  7. Make appropriate adjustments to form and intensity (resistance/instability) while client exercises | 1
  8. Coach while client completes reps (i.e., breathing, posture, core engagement, shoulder retraction, neutral pelvis, no rubbing of straps) | 1
  9. Complete an appropriate number of reps and discuss appropriate programming | 1
  10. Check for pain/discomfort in movement | 1
  11. Choose an appropriate variation PUSH exercise from class (progression, regression, alternative) | 1
  12. Explain steps to complete exercise (a demonstration may be helpful here but not necessary) | 1
  13. Coach client into position, making appropriate adjustments to intensity | 1
  14. Check for pain/discomfort in second movement | 1
  15. Coach client for appropriate form, posture, core engagement, shoulder retraction, neutral pelvis, breathing while client completes 10 reps (note, intensity may need to be adjusted so client reaches rep count) | 1
3043 PULL
  1. Explain general TRX rules: tight straps, equal resistance (no sawing), neutral posture, and no rubbing on arms | 1
  2. Coach concepts of increasing/decreasing resistance and increasing/decreasing instability | 1
  3. Explain expectation for muscle engagement and posture in row on TRX | 1
  4. Adjust straps for row (fully shortened) | 1
  5. Assist client in getting into row position (facing anchor, maintain plank throughout) and have client start with elbows flexed, handles at chest | 1
  6. Assist getting control of TRX, find appropriate starting foot position given ability (off-set, together, apart), and find appropriate starting angle (resistance) given ability | 1
  7. Make appropriate adjustments to form and intensity (resistance/instability) while client exercises | 1
  8. Coach while client completes reps (i.e., breathing, posture, core engagement, shoulder retraction, neutral pelvis) | 1
  9. Complete an appropriate number of reps and discuss appropriate programming | 1
  10. Check for pain/discomfort in movement | 1
  11. Choose an appropriate variation PULL exercise from class (progression, regression, alternative) | 1
  12. Explain steps to complete exercise (a demonstration may be helpful here but not necessary) | 1
  13. Coach client into position, making appropriate adjustments to intensity | 1
  14. Check for pain/discomfort in second movement | 1
  15. Coach client for appropriate form, posture, core engagement, shoulder retraction, neutral pelvis, breathing while client completes 10 reps (note, intensity may need to be adjusted so client reaches rep count) | 1
3043 ROTATE
  1. Explain general TRX rules: tight straps, equal resistance (no sawing), neutral posture, and no rubbing on arms | 1
  2. Coach concepts of increasing/decreasing resistance and increasing/decreasing instability | 1
  3. Explain expectation for muscle engagement and posture in power pull on TRX | 1
  4. Adjust straps for power pull (mid-length, single strap design) | 1
  5. Assist client into power pull position (facing anchor, maintain plank throughout) and have client start with elbow on dominant arm flexed, fist at chest, other other arm extended up strap | 1
  6. Assist getting control of TRX, find appropriate starting foot position given ability (off-set, together, apart), and find appropriate starting angle (resistance) given ability | 1
  7. Make appropriate adjustments to form and intensity (resistance/instability) while client exercises | 1
  8. Coach while client completes reps (i.e., breathing, posture, drive movement from core [not arm-dominant], shoulder retraction, level pelvis, keep core and butt engaged so hip doesn’t drop) | 1
  9. Complete an appropriate number of reps and discuss appropriate programming | 1
  10. Check for pain/discomfort in movement | 1
  11. Choose an appropriate variation ROTATE exercise from class (progression, regression, alternative) | 1
  12. Explain steps to complete exercise (a demonstration may be helpful here but not necessary) | 1
  13. Coach client into position, making appropriate adjustments to intensity | 1
  14. Check for pain/discomfort in second movement | 1
  15. Coach client for appropriate posture, core engagement, shoulder retraction, level pelvis, breathing while client completes 10 reps (note, intensity may need to be adjusted so client reaches rep count) | 1
3043 LUNGE
  1. Explain general TRX rules: tight straps, equal resistance (no sawing), neutral posture, and no rubbing on arms | 1
  2. Coach concepts of increasing/decreasing resistance and increasing/decreasing instability | 1
  3. Explain expectation for muscle engagement and posture in lunge on TRX | 1
  4. Adjust straps for lunge (mid-calf length, single strap design) | 1
  5. Assist client in getting into lunge position (facing away from anchor, maintain toe in toe-hold) and have client start with one knee flexed in strap | 1
  6. Assist getting control of TRX, find appropriate starting position given ability (further from anchor is harder), determine whether assistance is needed (i.e., dowel) | 1
  7. Make appropriate adjustments to form and intensity while client exercises | 1
  8. Coach while client completes reps (i.e., breathing, tall torso, core engagement, knee not coming in, vertical shin, body not hinging) | 1
  9. Complete an appropriate number of reps and discuss appropriate programming | 1
  10. Check for pain/discomfort in movement | 1
  11. Choose an appropriate variation LUNGE exercise from class (progression, regression, alternative) | 1
  12. Explain steps to complete exercise (a demonstration may be helpful here but not necessary) | 1
  13. Coach client into position, making appropriate adjustments to intensity | 1
  14. Check for pain/discomfort in second movement | 1
  15. Coach client for appropriate posture, core engagement, knee not coming in, body not hinging, neutral pelvis, breathing while client completes 10 reps (note, intensity may need to be adjusted so client reaches rep count) | 1
3043 SQUAT
  1. Explain general TRX rules: tight straps, equal resistance (no sawing), neutral posture, and no rubbing on arms | 1
  2. Coach concepts of increasing/decreasing resistance and increasing/decreasing instability | 1
  3. Explain expectation for muscle engagement and posture in overhead squat on TRX | 1
  4. Adjust the straps for squatting (mid-length) | 1
  5. Assist client in getting into overhead squat position (facing anchor, arms in line with ears) and have client start standing, feet shoulder width apart, arms overhead | 1
  6. Assist getting control of TRX, find appropriate starting position to ensure tension on straps, engaging through shoulders and back body | 1
  7. Make appropriate adjustments to form and exercise intensity while client exercises (can regress to TRX squat) | 1
  8. Coach while client completes reps (i.e., breathing, tall torso, core engagement, knees not coming in, body not hinging) | 1
  9. Complete an appropriate number of reps and discuss appropriate programming | 1
  10. Check for pain/discomfort in movement | 1
  11. Choose an appropriate variation SQUAT exercise from class (progression, regression, alternative) | 1
  12. Explain steps to complete exercise (a demonstration may be helpful here but not necessary) | 1
  13. Coach client into position, making appropriate adjustments to intensity | 1
  14. Check for pain/discomfort in second movement | 1
  15. Coach client for appropriate posture, core engagement, knees not coming in, body not hinging, neutral pelvis, breathing while client completes 10 reps (note, intensity may need to be adjusted so client reaches rep count) | 1
3043 HINGE
  1. Explain general TRX rules: tight straps, equal resistance (no sawing), neutral posture, and no rubbing on arms | 1
  2. Coach concepts of increasing/decreasing resistance and increasing/decreasing instability | 1
  3. Explain expectation for muscle engagement and posture in TRX hinge | 1
  4. Adjust straps for hinge (mid-length) | 1
  5. Assist client in getting into hinge position (facing anchor, hips hinged) and have client start standing, feet shoulder width apart, arms straight under shoulders | 1
  6. Assist getting control of TRX, find appropriate starting position given ability (closer to anchor is easier), hinge at hips, arms straight down, knees slight bend | 1
  7. Make appropriate adjustments to form and exercise intensity (move closer/further) while client exercises | 1
  8. Coach while client completes reps (i.e., breathing, posture, core engagement (maintain plank), shoulder retraction) | 1
  9. Complete an appropriate number of reps and discuss appropriate programming | 1
  10. Check for pain/discomfort in movement | 1
  11. Choose an appropriate variation HINGE exercise from class (progression, regression, alternative) | 1
  12. Explain steps to complete exercise (a demonstration may be helpful here but not necessary) | 1
  13. Coach client into position, making appropriate adjustments to intensity | 1
  14. Check for pain/discomfort in second movement | 1
  15. Coach client for appropriate posture, core engagement, no exaggerated arch in lower back, shoulders retracted, breathing while client completes 10 reps (note, intensity may need to be adjusted so client reaches rep count) | 1

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