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13 Cards in this Set
- Front
- Back
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Hyperplasia |
Increase in the number of muscle fibers via longitudinal fiber splitting |
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Muscular Hypertrophy |
Increase in the cross section size of existing muscle fibers |
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Aerobic Frequency 1-2x per week |
Long-slow distance, Pace/Tempo, Interval |
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Aerobic Frequency 1x per week |
High-intensity interval, Fartlek |
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Fartlek |
1x week 20-60min. Varies intensity |
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Interval |
1-2x week 1:1 close to VOmax |
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High Intensity Interval |
1x week 1:5 Greater than VO2max |
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Pace/Tempo |
1-2x week 20-30min. At lactate threshold |
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Long-Slow Distance (LSD) |
1-2x week Race distance or longer 30-120 min. 70% VO2max |
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Strength |
85% 1RM <6 reps |
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Power |
Single Effort 80-90% 1-2 Multi Effort 75-85% 3-5 |
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Hypertrophy |
67-85% 6-12 |
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Muscular Endurance |
<67% >12 |
