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 3043 - Functional MovementMovement Pattern: Core | rotationTarget: Synergist(s):
Exercise
Regressions:Progressions:

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:
  • Straps are mid-length
  • Single handle mode, body standing facing the anchor
  • Start with a wide stance and a high elbow position
  • Keep elbow tight to the body for start, bringing your fist to about chest height
  • For a bigger challenge, inch feet forward to create a larger angle with your body, eyes looking at the anchor
  • Lower body back so that arms are in a T (extend elbows), keeping core engaged (plank position), eyes follow hand to the floor
  • Rotate the hips and shoulders back to anchor, then bend the elbow to bring fist to chest as the other hand goes toward the strap
  • Maintain an engaged core and scapular retraction with the rotation, drive the movement from core and back without turning it into an arm-dominant exercise
  • To make it easier use an off-set foot position
  • As a progression, give client a hand to reach for and push down (he/she has to resist)
Common Error(s): Not engaging core | Rounded shoulders | Inappropriate momentum
Spotting:
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