PHRE 3043 – Functional Movement and Conditioning

Progressing from Principles of Fitness exercise techniques, Students will learn additional training strategies in order to design exercise programs for client’s wishing to improve anaerobic capacity, movement quality, and occupational requirements (e.g. police and paramedic). Students will be introduced to various training techniques such as: joint mobility, dynamic warm-ups, multi-joint lifting techniques, lunging/stepping patterns, grip strength, advanced cardiovascular interval and tempo training, circuits and more.

Target population: Adults (18-65), healthy

  • Course Instructor: Tim Rush
  • Lab Instructors:Tim Rush and Sarah King
  • Lab Technician: Bryant and Lucas
  • Semester: Three

Lab Sections:

  • Section 1: Friday 8 – 9 AM
  • Section 2: Friday 9 – 10 AM
  • Section 3: Wednesday 9 – 10 AM
  • Section 4: Wednesday 10 – 11 AM
Lab Competencies
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Lab Schedule
Course: Movement Pattern: SquatTarget: QuadricepsSynergist(s): Gluteals, Hamstrings
Exercise
Regressions:Goblet Squat | 45° Leg PressProgressions: Back Squat

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. Position the bar just below shoulder level and adjust the safety stops right above knee height.
  2. Grasp the handles of the safety bar and step underneath.
  3. Position the bar at the base of your traps and look straight ahead.
  4. Unrack the bar, take 2-3 steps back and position your feet at shoulder width.
  5. Take a deep breath and keep your elbows in line with your torso.
  6. Descend by simultaneously pushing the hips back and bending the knees.
  7. Once your thighs reach parallel with the floor, begin to reverse the movement.
  8. Keep your abs braced and drive your feet through the floor.
  9. Finish the lift by exhaling as you fully extend the hips and knees.
Common Error(s): Valgus knees | Torso collapses forward
Spotting:
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