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 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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