Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
24 Cards in this Set
- Front
- Back
|
Phase 1 goal
|
improve muscular endurance
|
|
|
Phase 1 goal
|
enhance joint stability
|
|
|
Phase 1 goal
|
increase flexibility
|
|
|
Phase 1 goal
|
enhance control of posture
|
|
|
Phase 1 goal
|
Improve neuromuscular efficiency (balance, stabilization, muscular coordination)
|
|
|
Phase 1 training strategy
|
Training in unstable, yet controllable environments (proprioceptively enriched)
|
|
|
Phase 1 training strategy
|
Low loads, high repetitions
|
|
|
Phase 2 goal
|
improve stabilization endurance and increase prime mover strength
|
|
|
Phase 2 goal
|
Improve overall work capacity
|
|
|
Phase 2 goal
|
Enhance joint stabilization
|
|
|
Phase 2 goal
|
Increase lean body mass
|
|
|
Phase 2 training strategy
|
Moderate loads and repetitions (8-12)
|
|
|
Phase 2 training strategy
|
Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program
|
|
|
Phase 3 goal
|
achieve optimal levels of muscular hypertrophy (increase muscle size)
|
|
|
Phase 3 training strategy
|
high volume, moderate to high loads, moderate or low repetitions (6-12)
|
|
|
Phase 4 goal
|
increase motor unit recruitment
|
|
|
Phase 4 goal
|
increase frequency of motor unit recruitment
|
|
|
Phase 4 goal
|
Improve peak force
|
|
|
Phase 4 training strategy
|
High loads, low repetitions (1-5), longer rest periods
|
|
|
Phase 5 goal
|
enhance neuromuscular efficiency
|
|
|
Phase 5 goal
|
enhance prime mover strength
|
|
|
Phase 5 goal
|
increase rate of force production
|
|
|
Phase 5 training strategy
|
Superset: one strength and one power exercise per body part in the resistance training portion of the program.
|
|
|
Phase 5 training strategy
|
perform all power exercises as fast as can be controlled.
|
