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21 Cards in this Set
- Front
- Back
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Stabilization endurance SRT |
Sets 1-3. Reps 12 to 20. Tempo 4-2-1 |
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Stabilization endurance other |
Rest 0 to 90 1-3 sets SMR and static stretching |
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Strength endurance SRT |
Sets 2-4. Reps 8-12. Tempo 2,0,2 for strength movement 4,2,1 for stability movement |
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Strength endurance other |
Rest 0 to 60. Static stretching and SMR in cool down. Active stretching in the warm up 1 to 2 sec hold 5-10 reps |
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Muscular development SRT |
Sets 3-6. Reps 6-12 for resistance training 8-12 for core and balance. Tempo 2,0,2 |
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Muscular development other |
Rest 0 to 3 minutes for resistance training. 0 to 60 secs core, balance, plyp, SAQ. Active stretching in the warm up 1 to 2 sec hold 5-10 reps |
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Maximal strength SRT |
Sets 4-6 for resistance training 2-4 for core and balance. Reps 1 to 5 for resistance training 8-12 core and balance. Tempo explosive as possible with good form |
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Power training SRT |
3-5 sets 1-5 reps resistance training 8-10 power Tempo as fast as possible with good form |
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Power training other |
1 to 2 minutes rest. 3 to 5 minutes between circuits. Dynamic stretching involved |
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Active stretch
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1–3 sets Hold each stretch for 1–2 seconds and repeat for 5–10 repetitions
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Dynamic stretching
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1 set10–15 repetitions3–10 exercises
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What are the two primary actions of the Golgi tendon organ?
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Sense change in muscle-tendon tension and speed of tension change
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Iliopsoas
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Hip flexion |
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external oblique
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Spinal flexion, lateral flexion, and contralateral rotation
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internal oblique
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Spinal flexion, lateral flexion, and ipsilateral rotation
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SAQ Training for Youths
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FOW 1 to 3
NOD 4 to 8 NOS 1 to 4 NOR 3 to 5 RP 15 to 60 |
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SAQ beginner
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4 to 6 drills
1 to 2 sets 2 to 3 sets 15 to 60 secs |
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SAQ intermediate
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4 to 8 drills
3 to 4 sets 3 to 5 sets 0 to 60 secs |
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SAQ Advanced
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6 to 10 drills
3 to 5 sets 3 to 5 sets 0 to 90 secs |
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What is the recommended number of SAQ sessions per week for weight-loss clients?
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1 to 2 sessions a week
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Mechanical specificity
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Refers to the weight and movements placed on the body.
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