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
No Entries Found
View Lab Exam Feedback
No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
No completed lab exam rubrics currently available
Lab Schedule
Course: PHRE 3040 - Resistance TrainingMovement Pattern: Target: Synergist(s):
Exercise
Regressions:Progressions:

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
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

  1. Have the client stand erect with feet flat on the floor.
  2. 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.
  3. Next, ask the client to move a safe distance away from the Vertec.
  4. 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.
  5. 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
Common Error(s):
Spotting:
>> Return to My Course Home |