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: FHP - KnowledgeMovement Pattern: Press | horizontalTarget: Pec MajorSynergist(s): Deltoids (Anterior), Triceps
Exercise
Regressions:Incline Push UpProgressions:

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. Lie flat on an incline bench and set your hands well outside of shoulder width.
  2. Set your shoulder blades by pinching them together and driving them into the bench.
  3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
  4. Let the weight settle and ensure your upper back remains tight after lift off.
  5. Inhale and allow the bar to descend slowly by unlocking the elbows.
  6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
  7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
  8. Repeat for the desired number of repetitions.
Common Error(s): Inappropriate momentum
Spotting: Barbell Bench Press
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