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
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No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
Course: PHRE 3040 - Resistance Training | Movement Pattern: | Target: | Synergist(s): |
Exercise | |
Regressions: | | Progressions: | |
Key Teaching Points | Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456] | [579] |
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Description: | Before beginning the test, make sure the Vertec pole is locked at one of the height markings on the pole (they go up in 6 inch increment).
Take the standing height of the subject with one arm fully extended upward, then have the subject jump up and touch the highest possible vane. After each jump, move the vanes below the highest point reached out of the way before allowing the next attempt.
- N.B. When using this device, it is very handy to have a pole for resetting the vanes without lowering the unit, and you should place weights on the base to avoid tipping.
Each vane is in 1/2 inch increments (cm increments may be available). A client's vertical jump is the difference between standing height and jumping height.
- N.B. Alternatively, you can adjust the lowest vane to be at the point of the arm fully extended with both feet on the ground, then the jump height is simply the highest vane reached. This approach is only suitable for subjects with smaller vertical jump capabilities.
The Vertec allows measurements from a low of 6 feet to a high of 12 feet.
Test Instructions
- Have the client stand erect with feet flat on the floor.
- Ask the client to reach as high as possible on the Vertec with the arm and fingers fully extended, feet remain flat on the floor. Record this stand and reach height to the nearest 0.5 inch.
- Next, ask the client to move a safe distance away from the Vertec.
- Have the client bring the arms down and back, bending the knees into a balanced semi-squat. The client should pause (1-2 seconds) in the semi-squat position and then jump as high as possible with the arms moving forward and up to touch the vanes at the highest point they can reach.
- Instruct the client to concentrate on the Vertec as they jump as high as possible.
Allow the client three trials, with a rest period of 10-15 seconds between each. No run up, step up or pre-jump is permitted (feet flat on the floor to start). Record the highest of the 3 jumps.
Scoring and Recording
Subtract the stand and reach measurement from the best of the three jump and reach trials to get the maximum difference.
Calculate Peak Leg Power in watts (W) using the formula (recall 1 in = 2.54 cm):
Peak Leg Power (W) = [60.7 x jump height (cm)] + [45.3 x body mass (kg)] - 2055
Record the Peak Leg Power and the associated Health Benefit Rating on the Client Information Sheet.
Rating |
LEG POWER (Watts) |
15-19 |
20-29 |
30-39 |
40-49 |
50-59 |
60-69 |
M |
F |
M |
F |
M |
F |
M |
F |
M |
F |
M |
F |
Excellent |
≥4644 |
≥3167 |
≥5094 |
≥3250 |
≥4860 |
≥3193 |
≥4320 |
≥2675 |
≥4019 |
≥2559 |
≥3764 |
≥2475 |
Very Good |
4185-4683 |
2795-3166 |
4640-5093 |
2804-3249 |
4389-4859 |
2550-3192 |
3700-4319 |
2288-2674 |
3567-4018 |
2161-2558 |
3291-3763 |
1717-2474 |
Good |
3858-4682 |
2399-2794 |
4297-4639 |
2478-2803 |
3967-4388 |
2335-2549 |
3242-3699 |
2101-2287 |
2937-3566 |
1701-2160 |
2848-3290 |
1317-1717 |
Fair |
3323-3857 |
2156-2398 |
3775-4296 |
2271-2477 |
3485-3966 |
2147-2334 |
2708-3241 |
1688-2100 |
2512-2936 |
1386-1700 |
2383-2842 |
1198-1316 |
Needs Improvement |
≤3322 |
≤2155 |
≤3774 |
≤2270 |
≤3484 |
≤2146 |
≤2707 |
≤1687 |
≤2511 |
≤1385 |
≤2382 |
≤1197 |
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Common Error(s): | |
Spotting: | |
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