PHRE 3040 – Resistance Training

This course focuses on learning how to safely increase load in various exercises targeting the basic human movement patterns. In particular, students will learn the: front squat, deadlift, bench press, shoulder press, chin-up, seated row and kettlebell swing.

Target population: Adults (18-65), healthy

  • Course Instructor: Graeme Thomas
  • Lab Instructors: Sarah King
  • Lab Technician: Christian Caissie, Jasmine Collins, Avi Verma
  • Semester: Two

Lab Sections:

  • Section 1: Wednesday 12 – 2 PM
  • Section 2: Tuesday 8 – 10 AM
  • Section 3: Monday 12 – 2 PM
  • Section 4: Thursday 4- 6 PM
  • Section 5: Wednesday 8 – 10 AM
  • Section 6: Friday 4 – 6 PM
Lab Competencies
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Lab Schedule
Course: PHRE 3040 - Resistance TrainingMovement Pattern: Press | verticalTarget: Deltoids (Anterior)Synergist(s): Deltoid (Medial), Trapezius, Triceps
Exercise
Regressions:Assisted Shoulder PressProgressions: Standing Shoulder Press | Push Press

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:
  1. Holding a dumbbell in each hand, sit on a bench (easier: use a bench that provides back support).
  2. Place the dumbbells upright on top of your thighs.
  3. Now raise the dumbbells to shoulder height (elbows ~90°) one at a time using your thighs to help propel them up into position. A spotter can also assist lifting the dumbbells into position.
  4. Make sure to pronate your wrists so that the palms of your hands are facing forward. This is your starting position.
  5. Now, exhale and push the dumbbells upward, stopping just before they touch at the top.
  6. Pause, then slowly lower the weights back down to the starting position.
Common Error(s): Bouncing Weights | Using Excessive Momentum
Spotting: Dumbbell Shoulder Press
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