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:Â 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
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| Course: PHRE 1033 - Fitness Evaluation | Movement Pattern: Lunge | Target: Gluteals | Synergist(s): Quadriceps |
| Exercise |  |
| Regressions: | | Progressions: | |
| Key Teaching Points | Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456] | [579] |
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| Description: | Pre-Exercise
- Complete client prescreening
- Use table to determine the starting stage
- Calculate 85% of client’s HR max and divide by 6 to get that data in a 10s count for easy comparison
- Explain purpose of test
- Demonstrate the stepping sequence of step-step-up, step-step-down
- Instruct client to walk – not run
- Instruct client to place both feet on the top step, to keep good posture, and to breathe throughout the task
- Explain that each stage will be 3 minutes long, and they will get progressively faster
- Explain to the client that when the music stops you will get his/her HR
- Explain the purpose of the BORG scale and let the client know that you will ask for that information between each stage also
- Place marker on the wall for your client to concentrate
- Have your client practice once/twice without music and once/twice with music (on appropriate starting stage) as you chant with music step-step-up; step-step-down
- Remind your client that you will be watching for their safety, but they should let you know if they feel pain or if they need to stop the test for any reason
During Exercise
- Monitor client
- Properly encourage client
- Help client keep accurate cadence
- Accurately obtain heart rate and RPE between each stage
- Continue the music until heart rate exceeds 85%
Post-Exercise
- Provide active recovery for 3-5minutes
- Check HR every minute (10s count) for 3-5 minutes
- Have your client sit for at least 3-5 minutes
- Check HR and BP on minutes 1 and 3 (and possibly 5)
- Ensure HR and BP are below ceiling values
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| Common Error(s): | |
| Spotting: | |
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