PHRE 5003 – High Performance Training for Sport

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Data Collection - PHRE 5003 - Training Log

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5003 Workout log

Please indicate up to 3 exercises or assessments you'd like to track each workout. Change the TYPE field to switch between power/resistance/aerobic/assessment. When indicating interval style training, simply list the length of your work interval in duration (with # of repeats as sets).

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min

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Section	Day \| Time	Instructor	Techician
PHRE-5003-01-20W	Thursday \| 12:00 PM	Graeme Thomas	Daniel Macdougall
PHRE-5003-02-20W	Thursday \| 2:00 PM	Graeme Thomas	Daniel Macdougall
PHRE-5003-03-20W	Friday \| 8:00 AM	Manuel Quinones	Daniel Macdougall
PHRe-5003-04-20W	Friday \| 10:00 AM	Manuel Quinones	Daniel Macdougall

Date	Lab Number	Grade	Issue(s)	Comment	FOL Score
February 27, 2020	Lab 6	4			5.0/5

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View Lab Competencies

Competency	Teaching points	Course
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	Determine a stance length/width that should allow the client to be balanced. Mention the importance of maintaining as erect a torso as possible (neutral spine). 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 target range-of-motion (i.e. torso parallel to ground) Observe movement through the hips and not the knees.	Resistance Training
Push	Start with arms extended, slight bend in elbow Have clients position hands ~ shoulder width apart Keep feet in contact with floor, bracing the core. Discuss target ROM (elbows to 90° angle or 1" below)	Resistance Training
Pull	Discuss impact of pronated vs. supinated grip Mention the importance of maintaining as erect a torso as possible (neutral spine). Explain target ROM 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

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 Front 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 at correct height \| 1 Install safety arms at correct height\| 1 Discuss grip options, establish client preference \| 1 Review safe spotting/failing \| 1 Establish effective working load, have client complete 5-8 reps \| 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 during bench \| 1
Barbell Romanian Deadlift and Chin Up	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 Ensure client has a step(s) to safely get into/out of exercise \| 1 Discuss various grips (pronated vs. neutral vs. supinated) \| 1 Evaluate client ability to complete at least 5 repetitions \| 1 Install band assist correctly \| 1 Assist client getting in/out band properly situated around one knee \| 1 Re-screen pain/discomfort during chin up \| 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 and Chin Up	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 Ensure client has a step(s) to safely get into/out of exercise \| 1 Discuss various grips (pronated vs. neutral vs. supinated) \| 1 Evaluate client ability to complete at least 5 repetitions \| 1 Install band assist correctly \| 1 Assist client getting in/out band properly situated around one knee \| 1 Re-screen pain/discomfort during chin up \| 1
Barbell Front Squat and Chin Up	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 at correct height \| 1 Install safety arms at correct height\| 1 Discuss grip options, establish client preference \| 1 Review safe spotting/failing \| 1 Establish effective working load, have client complete 5-8 reps \| 1 Screen pain/discomfort \| 1 Ensure client has a step(s) to safely get into/out of exercise \| 1 Discuss various grips (pronated vs. neutral vs. supinated) \| 1 Evaluate client ability to complete at least 5 repetitions \| 1 Install band assist correctly \| 1 Assist client getting in/out band properly situated around one knee \| 1 Re-screen pain/discomfort during chin up \| 1