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: PHRE 3040 - Resistance TrainingMovement Pattern: HingeTarget: GlutealsSynergist(s): Hamstrings, Spinal Erectors
Exercise
Regressions:Pull Through | Trap Bar DeadliftProgressions: Swing

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

Conventional Deadlift

  1. Set up: Stand with feet ~hip width apart, with the middle of your foot under the bar. The bar should be close to your shins but not touching them.
  2. Grip: Bend slightly through the knees, so hands reach can reach the bar (spine should remain neutral throughout). Using either a double-overhand or a mixed grip, grip the bar ~ shoulder-width apart. Arms should hang straight down (no slack) and run outside the knees.
  3. Motion/Pull:  From this slight knee bent position, grip the bar tightly (arms must remain rigid), take a big breath, tense your entire body (particularly core, forearm, lats, glutes and hamstrings), and drive up from mid-foot/heels. Bar must remain in close proximity to your body (almost touching your shins) as you lift up.
    •  Straighten your back but don’t shrug or lean back (hyperextend) at the top.
  4. Return: Slowly reverse the motion, paying particularly attention to use a hingeing of the hips/hamstrings to lower the weight (and not a squatting pattern). Once the bar clears the knees, then you can employ more knee bend to bring the load down to the ground.

Variations

  1. Romanian Deadlift: In this variation, you start standing erect and hinge down without letting the weight touch the floor.
Common Error(s): Arching the upper back | Rounded shoulders
Spotting:
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