PHRE 5003 – High Performance Training for Sport

This course focuses on training strategies and tools appropriate for athletic populations. In particular, students will learn: 1-RM strength testing, Wingate protocols, Tabata training, snatch progressions, clean progressions, plyometrics.

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Course: PHRE 3040 - Resistance Training	Movement Pattern: Single-joint | isolation	Target: Quadriceps	Synergist(s):
Exercise
Regressions:	Seated Leg Extension	Progressions:	Goblet Squat | Back Squat

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:	First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. Adjust the pad so that it falls just above your feet. This will be your starting position. Using your quadriceps, extend your legs as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Tip: Keep in mind that a heavy weight pulling on a fully-extended leg causes a lot of shear stress on the knee. Therefore it makes more sense to keep the weight lighter and use a higher number of repetitions when using this machine. Slowly lower the weight back to the original position as you inhale.
Common Error(s):	Using Excessive Momentum
Spotting:

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