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
View Lab Exam Feedback
No completed lab exam rubrics currently available
| Course: PHRE 5003 - High Performance Training | Movement Pattern: | Target: | Synergist(s): |
| 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] |
|
| Description: | 10 Sec Peak Power Test
Peak Power is measured with a 10s erg test.
Warm up by rowing easy for 5-10 minutes. At the end of your warm up come to a full stop and let the fly wheel stop. On a Concept II set the drag factor to 190. The high drag factor is necessary to provide adequate resistance so that you can hit a true peak power.
Set your monitor so that you can see the watts for each stroke. From a stop row as hard and as fast as possible for 10 seconds, recording the highest power you see on any stroke. Rest for 3-5 minutes and repeat again. There is a slight learning effect when you first do this test so you might want to do it 2-3 times to get a true peak power score.
1-Min Test
Warm up by rowing easy for 5-10 minutes. At the end of your warm up come to a full stop and let the fly wheel stop.
For this test, you will want the drag factor set as follow: males - 130, females: - 110.
Set your monitor so that you can see the watts for each stroke. From a stop row as hard and as fast as possible for a full minute, recording your distance covered and the average watts you output for the test.
Performance Standards
Because body weight will have a significant impact on rowing performance power to weight ratios have been developed for men and women at different performance levels (table 1).
|
High School
|
College
|
Senior College and Masters
|
National
|
Elite International
|
| Men |
6.0-8.5
|
7.0-9.0
|
8.5-10.0
|
9.0-11.0
|
10.0-12.5
|
| Women |
4.5-7.5
|
6.1-8.25
|
7.3-9.0
|
8.27-9.9
|
9.65-10.1
|
These ranges have been developed based on the scores of top performers in each category.
|
| Common Error(s): | |
| Spotting: | |
>> Return to My Course Home |
https://vimeo.com/9711375
