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.

Target population: Athletes, advanced clients

  • Course Instructor: Graeme Thomas
  • Lab Technician:
  • Semester: Four

Lab Sections:

  • Section 1: Thursday 8 – 10 AM
  • Section 2: Friday 10 – 12 PM
  • Section 3: Thursday 10 – 12 PM
  • Section 4: Friday 12 – 2 PM

My Performance Logs: Create a New Testing Log Sheet

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Lab Schedule
Course: PHRE 1033 - Fitness EvaluationMovement Pattern: Target: 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:

Instructions

  1. Have the client stand erect with feet flat on the floor perpendicular to a wall marked with a measuring tape.
  2. Ask the client to reach as high as possible on the tape with the arm and fingers fully extended, palm towards the wall and feet flat on the floor close to the wall. Record this stand and reach height to the nearest 0.5 cm.
  3. Next, ask the client to move a safe distance away from the wall (with the hand on the hip, the elbow should barely reach the wall).
  4. Have the client bring the arms down and back, bending the knees into a balanced semi-squat. The client should pause (1-2 seconds) in the semi-squat position and then jump as high as possible with the arms moving forward and up to touch the tape at the highest point they can reach.
  5. Instruct the client to concentrate on the tape as they jump as high as possible.

Allow the client three trials, with a rest period of 10-15 seconds between each. No run up, step up or pre-jump is permitted (feet flat on the floor to start).

Scoring and Recording

Subtract the stand and reach measurement from the best of the three jump and reach trials to get the maximum difference.

Calculate Peak Leg Power in watts (W) using the formula:

Peak Leg Power (W) = [60.7 x jump height (cm)] + [45.3 x body mass (kg)] - 2055

Record the Peak Leg Power and the associated Health Benefit Rating on the Client Information Sheet.

Rating LEG POWER (Watts)
15-19 20-29 30-39 40-49 50-59 60-69
M F M F M F M F M F M F
Excellent ≥4644 ≥3167 ≥5094 ≥3250 ≥4860 ≥3193 ≥4320 ≥2675 ≥4019 ≥2559 ≥3764 ≥2475
Very Good 4185-4683 2795-3166 4640-5953 2804-3249 4389-4859 2550-3192 3700-4319 2288-2674 3567-4018 2161-2558 3291-3763 1717-2474
Good 3858-3857 2399-2794 4297-4939 2478-2803 3967-4388 2335-2549 3242-3699 2101-2287 2937-3566 1701-2160 2848-3290 1317-1717
Fair 3323-3857 2156-2398 3775-4296 2271-2477 3485-3966 2147-2334 2708-3241 1688-2100 2512-2936 1386-1700 2383-2842 1198-1316
Needs Improvement ≤3322 ≤2155 ≤3774 ≤2270 ≤3484 ≤2146 ≤2707 ≤1687 ≤2511 ≤1385 ≤2382 ≤1197
Common Error(s):
Spotting:
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