PHRE 3043 – Functional Movement

Students will discover how to design exercise programs for improving a client’s aerobic and anaerobic capacity. In addition, students will be introduced to the fundamental concepts in movement screening, vocational fitness testing (e.g. police and paramedic), circuit training, and instability training.  

Target population: Adults (18-65), healthy

  • Course Instructor: Lyndsay Fitzgeorge
  • Lab Instructors: Lyndsay Fitzgeorge
  • Lab Technician: Jasmine Collins
  • Semester: Three

Lab Sections:

  • Section 1: Thursday 2 – 4 PM
  • Section 2: Thursday 12 – 2 PM
  • Section 3: Wednesday 2 – 4 PM
  • Section 4: Wednesday 4 – 6 PM
Lab Competencies
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Lab Schedule
Course: PHRE 5003 - High Performance TrainingMovement Pattern: Whole BodyTarget: QuadricepsSynergist(s): Gastrocnemius, Spinal Erectors, Trapezius
Exercise
Regressions:Progressions: Power Clean

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. Stand with your feet shoulder-width apart, arms at your sides and toes pointed out at about a 30-degree angle. Place a dumbbell just in front of the area between your feet.
  2. Bend into a squat and grab the dumbbell with a pronated grip (maintaining a straight arm). Keep your back straight, abs tight and knees behind your toes as you squat.
  3. Stand straight up with an explosive motion, driving the movement with your hips. Begin to bring the dumbbell to shoulder height as you rise.
  4. "Catch" the dumbbell at your shoulder.
  5. Pause to re-set (and turn the grip to neutral).
  6. Then drop into quarter squat before driving the dumbbell overhead.
  7. Bring the dumbbell back to shoulder height (using a neutral grip), then lower the dumbbell back to the ground. Perform your next rep with the other arm, changing arms with each repetition.

N.B. If you prefer to do all your reps with a single-arm, start with your non-dominant arm first.

Common Error(s): Not engaging core
Spotting:
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