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 5003 - High Performance TrainingMovement Pattern: Single-joint | isolationTarget: HamstringsSynergist(s): Gastrocnemius
Exercise
Regressions:Lying Leg Curl | Leg CurlProgressions:

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. This exercise can be partner assisted with pressure applied to the ankle of the exerciser to prevent any foot movement which would lower the intensity. Alternatively the feet can be locked onto any solid wall-standing apparatus which would also prevent movement.
  2. Attempt to maintain a straight line from the ear to the knee with the trunk remaining stiff throughout and a neutral spine. Press the hips forward to delay the fall for as long as possible
  3. Once you can delay the fall no longer, fall down into a press up position.
  4. Push back up maintaining the activation of the gluteal muscles, ensuring that you don’t simply push your bum back as you return to the starting position. Again aim to maintain a straight line from the ear to the knee upon the return.
  5. Repeat once you have returned to the starting position.

Variations:

  1. Use lat pulldown machine (kneel on seat, tuck ankles under the knee pad. Use a plyobox as the 'ground' you'll descend to)
  2. Use a dedicated glute-ham raise machine
  3. Modify a back extension machine
Common Error(s): Not engaging core
Spotting:
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