PHRE 5003 – High Performance Training for Sport

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HOF
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Competency	Teaching points	Course	Edit	Delete
Squat	Instruct client to stand with feet approximately shoulder width apart, toes pointed slightly out. Discuss the importance of maintaining as erect a torso as possible (neutral spine). Instruct client to keep knees aligned with toes (knees don't collapse in) Discuss target ROM (squat until knees are bent below 90 degrees) Cue client to keep weight back (e.g.: weight over ankles or more towards heels than toes)	Resistance Training
Lunge	Mention the importance of maintaining as erect a torso as possible (neutral spine). Determine a stance length/width that should allow the client to be balanced. Discuss knee tracking Explain target range-of-motion (i.e. knees form a 90˚angle at the bottom of the movement.) Cue client to push off through the mid-foot of the lead leg	Resistance Training
Hinge	Stand with feet ~hip width apart, with a slight knee bend. Have client retract shoulder blades, maintain as erect a torso as possible. Explain grip options for barbell deadlift & optimal path of bar Explain target range-of-motion (i.e. torso parallel to ground) Observe movement through the hips and not the knees.	Resistance Training
Pull	Discuss impact of pronated vs. supinated grip Explain set-up (one leg kneeling on bench, other leg far enough behind to allow proper movement of DB) Mention the importance of maintaining as erect a torso as possible (neutral spine). Explain target ROM, arm to remain tight to body Initiate movement with elbow flexion, ensuring adequate shoulder retraction.	Resistance Training
Plank	Mention the importance and demonstrate the concept of neutral spine 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 Explain and cue engaging the core Have client attempt to hold position for at least 30 seconds	Resistance Training
Push Up	Review start position: prone (facing down), hands on the floor under shoulders, elbows pointed out at no more than 45°, legs fully extended. Discuss neutral spine/need to keep torso rigid throughout the movement Discuss target ROM (lower the body by allowing the elbows to flex until chest is hovering 1-2″ above the ground). Review common errors Leading with chin/bum in air 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.)
Barbell Back Squat & Bench Press	Review stance and establish comfortable width \| 1 Discuss knee tracking and optimal range-of-motion \| 1 Screen un- or minimally-loaded squat mechanics \| 1 Install J-hooks correctly \| 1 Install safety arms correctly \| 1 Review safe spotting/failing safely \| 1 Establish effective working load, have client complete at least 8-12 reps \| 1 Demonstrate safe spotting for squats\|1 Screen pain/discomfort \| 1 Install J-hooks at correct height for bench \| 1 Review bench press grip and establish comfortable width \| 1 Review safe spotting for bench \| 1 Establish appropriate working load, have client complete additional 8-12 reps \| 1 Demonstrate proper bench press spotting technique \| 1 Re-screen pain/discomfort \| 1
Barbell Romanian Deadlift & Lat Pulldown	Screen unloaded hinge mechanics \| 1 Review grip options, discuss pro and cons \| 1 Discuss optimal bar path (i.e. tight to legs) \| 1 Establish a target range of motion \| 1 Install J-hooks/safety arms at correct height \| 1 Have client demonstrate deadlift for 8-12 reps \| 1 Teach client how to use straps while deadlifting \| 1 Have client complete 1 set (8 – 12 reps) using straps \| 1 Screen pain/discomfort during deadlift \| 1 Safely attach the bar to machine \|1 Discuss various grips (pronated vs. neutral vs. supinated) \| 1 Discuss target ROM and proper posture \| 1 Get consent for and demonstrate a tactile teaching cue \| 1 Establish effective working load, have client complete at least 8-12 reps \| 1 Re-screen pain/discomfort \| 1
Barbell Romanian Deadlift & Bench Press	Screen unloaded hinge mechanics \| 1 Review grip options, discuss pro and cons \| 1 Discuss optimal bar path (i.e. tight to legs) \| 1 Establish a target range of motion \| 1 Install J-hooks/safety arms at correct height \| 1 Have client demonstrate deadlift for 8-12 reps \| 1 Teach client how to use straps while deadlifting \| 1 Have client complete 1 set (8 – 12 reps) using straps \| 1 Screen pain/discomfort during deadlift \| 1 Install J-hooks at correct height for bench \| 1 Review bench press grip and establish comfortable width \| 1 Review safe spotting for bench \| 1 Establish appropriate working load, have client complete additional 8-12 reps \| 1 Demonstrate proper bench press spotting technique \| 1 Re-screen pain/discomfort during bench \| 1
Barbell Back Squat & Lat Pulldown	Review stance and establish comfortable width \| 1 Discuss knee tracking and optimal range-of-motion \| 1 Screen un- or minimally-loaded squat mechanics \| 1 Install J-hooks correctly \| 1 Install safety arms correctly \| 1 Review safe spotting/failing safely \| 1 Establish effective working load, have client complete at least 8-12 reps \| 1 Demonstrate safe spotting for squats\|1 Screen pain/discomfort \| 1 Safely attach the bar to machine \|1 Discuss impact of various grips (pronated vs. neutral vs. supinated) \| 1 Discuss target ROM and proper posture \| 1 Get consent for and demonstrate a tactile teaching cue \| 1 Establish working load, have client complete at least 8-12 reps \| 1 Re-screen pain/discomfort \| 1

Course Content

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Lab 1: Program Evaluation 2 Tasks

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Case Study Rubric

Case Study: Brian

Lab 2: Alactic Strength & Power Testing 3 Tasks

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Peak Power Tests

Lower Body 1-RM Strength Testing

Lab 3: Programming Plyometrics and Olympic Lifting 9 Tasks Available on January 27, 2022 7:00 am

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Basics of Power Training

Low Intensity Plyometric Drills

Moderate Intensity Plyometric Drills

High Intensity Plyometric Drills

Dumbbell Cleans

Dumbbell Snatch

Case Study: Football

Lab 4: Alactic Case Study Review Available on February 3, 2022 7:00 am

Lab 5: Anaerobic Power Testing 2 Tasks Available on February 10, 2022 7:00 am

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Wingate Protocol

modified Anaerobic Speed Test (AST)

Lab 6: Glycolytic Case Study 1 Task Available on February 17, 2022 7:00 am

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Case Study: Hockey

Lab 7: Glycolytic Case Review Available on March 3, 2022 7:00 am

Lab 8: Conditioning 5 Tasks Available on March 10, 2022 7:00 am

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Kettlebell Swing

Multi-stage Fitness (Beep) Test

Conditioning Tools

Kettlebell Snatch

Kettlebell Cleans

Lab 9: VO2 max testing 1 Task Available on March 17, 2022 7:00 am

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WFI VO2 max protocol

Lab 10: Aerobic Case Study 1 Task Available on March 24, 2022 7:00 am

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Case Study: Cycling

Lab 11: Aerobic Case Study Review Available on March 31, 2022 7:00 am

Lab 11: Aesthetic Sport Case 1 Task Available on April 7, 2022 7:00 am

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Case Study: Anna

Lab 13: Aesthetic Case Review Available on April 14, 2022 7:00 am