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 3043 - Functional MovementMovement 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:

Chest stretch, both sides, seated, with partner

  • Client can be in chair or on the floor. If using a chair, ensure the chair is very sturdy. Client laces fingers of hands behind head.
  • Trainer positions self behind client to offer resistance to the isometric contraction of chest with arms coming over client’s arms (see picture). Trainer should be looking at client’s face with a mirror throughout movement. Ensure client does not rotate spine or engage in extensive lower back arch.
  • Hold isometric contraction against trainer’s arms for 6 seconds.
  • Client then contracts opposing muscles while relaxing chest, moving elbows back further, deepening the stretch slowly.
  • Hold the stretch for 10-30 seconds depending on ability.
  • Repeat until stretch is held for about 40 seconds.
  • When engaging in partner PNF, communication about pain/discomfort it crucial. Pain should not be felt during this movement.

Chest self-stretch, both sides, in doorway

  • Use the doorway or corner of the room so that both sides simultaneously and elbows are supported.
  • Client lunges into stretch without rotating spine or experiencing lower back arch.
  • Client holds isometric contraction against wall for 6 seconds.
  • Contract opposing muscles, relax chest, move chest closer to wall or through doorway, deepen the stretch slowly.
  • Hold the stretch for 10-30 seconds depending on ability.
  • Repeat until stretch is held for about 40 seconds.
Common Error(s):
Spotting:
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