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34 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Plyometric or reactive training |
Quick muscle contraction after eccentric movement or cocking back and exploding |
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The three muscle movements that make up the integrated performance paradigm |
Eccentric or dampening isometric or stabilizing concentric or acceleration |
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Who would polymetric training be good for |
Athletes |
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SAQ or. Speed agility and quickness is best for who |
Athletes and youth( coordination ) |
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Principle of overload |
The idea that any stimulus must be greater than the capabilities of yourself to activate adaptation or If what you're doing doesn't challenge you you will not see results |
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In regards to General Adaptation Syndrome what is ARE |
Alarm reaction- immediate reaction to stress resistance development- actual adaptation to stress exhaustion- fatigue due to stress |
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Delayed onset muscle soreness DOMS |
Feeling a pain in the muscles you worked out either two or three days after the workout |
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General Adaptation Syndrome |
Describes how the body responds and adapts to stress When you do something stressful enough it won't be as much of a challenge eventually |
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Periodization |
Dividing your training program into smaller Progressive stages |
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Mechanical neuromuscular and metabolic specificities |
Mechanical equipment neuromuscular speed metabolic weight( difficulty)
These specificities can be applied and used to define any workout |
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Which phases are going to subject the client to superset |
Phase 2 and Phase 5 |
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What is the goal of the stabilization phase |
Increase stability and balance and increase muscular endurance |
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Explain a single set system multi set system superset system |
Single set is just one set example 1 set of 12 reps or just 12 reps Multi Set has many sets example 3 sets of 12 reps super set is 2 multi sets Performed together with minimal rest between the two |
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Explain pyramid systems drop set system circuit training system |
Pyramid progressively increasing or decreasing reps and weight during your set change
Drop set going to failure and then decreasing weight
Circuit training multiple exercises minimal rest time |
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Explain peripheral heart Action System and split routine system |
Peripheral heart action circuit training that alternates upper and lower body with the change from one exercise to the next Split routine selecting specific muscles to workout during one day and different muscles for the next day and so on |
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Vertical loading versus horizontal loading |
Horizontal loading is considered normal by choosing one body part to exercise and finishing that exercise before moving onVertical loading would be for example exercising one set of chest back shoulders biceps triceps legs and then over again with the chest Vertical loading would be for example exercising one set of chest back shoulders biceps triceps legs and then over again with the chest Vertical loading would be for example exercising one set of chest back shoulders biceps triceps legs and then over again with the chest |
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Program design |
specific plan to reach a goal |
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Rep or repetition |
One complete movement of an exercise |
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Set |
A group of consecutive reps |
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Training intensity |
Effort compared to your maximum effort |
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Rep tempo |
The speed a rep is done |
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Rest intervals |
Time between sets ( break) |
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Training frequency |
Number of training sessions usually measured in the time of a week |
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Training duration |
The time spent during one training session |
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Exercise selection |
Choosing an exercise that would best progress a client to their goal |
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Upper body progression continuum |
2 arm alternating arm single arm single arm with trunk rotation |
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When considering Periodization how long should you continue one exercise program |
Four to six weeks |
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Rep range for the five phases |
Stabilization 12-20 strength endurance 8-12 hypertrophy 6-12 maximum strength1-5 power 8-10 |
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Set range for the five phases |
Stabilization 1-3 strength endurance 2-4 hypertrophy 3-5 maximum strength 4-6 power 3-5 |
1234 3456 |
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The tempo for the five phases |
Stabilization 4-2-1 strength endurance 2-0-2 hypertrophy 2-0-2 maximum strength ×-×-× power×-×-× |
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Range of intensity between the five phases |
Stabilization 50-70% strength endurance 70-80% hypertrophy 75-85% maximum strength 85-100% power 10-45% |
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Resting interval between the five phases |
Stabilization 0-90 secs strength endurance 0-60 secs hypertrophy 0- 60 secs maximum strength 3-5 mins power 1-2 mins |
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Exercise modalities |
The different equipment used during exercise |
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What is the percentage of a recovery of rest intervals that last for these time frames 20-30 sec 40 sec 60 sec 3 min |
20 to 30 seconds 50% 40 seconds 75% 60 Seconds 85% 3 minutes 100% |
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