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: Pull | horizontalTarget: Latissimus DorsiSynergist(s): Biceps, Brachialis, Rhomboids
Exercise
Regressions:Lat Pulldown | Assisted Chin UpsProgressions:

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. Grab the pull-up bar with the palms facing your face (supinated grip) and a grip slightly narrower than the shoulder width.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while maintaining a neutral curvature of your spine.
  3. As you breathe out, pull your torso up until your head is around the level of the bar. Keep the elbows close to your body.
    • Tip: Avoid kicking your legs out in an effort to generate momentum. This is more of a kipping motion and decreases the work done by the lats and biceps.
  4. Hold the contraction for ~ 1 second, then lower your torso back to the starting position (when your arms are fully extended).
Common Error(s): Inappropriate momentum | Not engaging core
Spotting:
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