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: SquatTarget: QuadricepsSynergist(s): Gluteals, Hamstrings
Exercise
Regressions:Leg Extension | Box SquatProgressions: Back Squat | Front 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. Sit down on the machine and place your legs on the platform, adopting a shoulder width foot stance.
  2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are almost fully extended in front of you.
    • Tip: Avoid locking your knees.
  3. As you inhale, slowly lower the platform until your upper and lower legs make a ~90-degree angle.
  4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions and remember to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Common Error(s): Valgus knees | Not engaging core | Using Excessive Momentum
Spotting:
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