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:Â 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
| Course: PHRE 3040 - Resistance Training | Movement Pattern: Press | horizontal | Target: Pec Major | Synergist(s): Deltoids (Anterior), Triceps |
| Exercise |  | ||
| Regressions: | Progressions: | Bench Press | |
| Key Teaching Points | Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456] | [579] | |
|---|---|---|---|
| Description: | Initiation Have client sit at the end of the bench, with the dumbbells resting on their thighs. Instruct client to rock backwards into a lying position, while simultaneously bringing the dumbbells up in front of the chest (arms should be fully extended). Client's feet should be flat on the floor and client should maintain curvature in the low back. Spotting The trainer (standing behind the bench near the client's head) should assist the client to get the weights into position. All spotting assistance should be provided by grabbing client's wrist/forearm (and not spotting at the elbow). Movement Instruct client to take a prontated grip (palms facing away from face) and by bending the arm at the elbow, move the dumbbells from in front of their chest to a point where their arm is bent at slightly more than a 90° angle (generally elbow will be 1-2" inches below parallel with the chest at this point.) At bottom of the movement, client should pause, then return weights back to starting position. | ||
| Common Error(s): | Bouncing Weights | Not engaging core | ||
| Spotting: | Dumbbell Chest Press | ||