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117 Cards in this Set
- Front
- Back
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Early Flight |
Eccentric hip flexion- quads Eccentric knee extension |
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Midflight |
concentric hip flexion- quads eccentric knee extension |
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Late Flight |
concentric hip extension eccentric knee flexion
hamstrings |
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Early Support |
continued concentric hip extension -hams brief concentric knee extension -quads eccentric plantarflexion |
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Late Support |
eccentric hip flexion concentric knee extension concentric plantarflexion
quads |
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Closed agility skills |
programmed assignments and predictable or stable environments. The athlete determines when, where, and how to begin the action, with the objective of optimizing motor patterns and achieving consistent performances.
Ex. pro agility drill and t-test |
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open agility tasks |
nonprogrammed assignments and unpredictable or unstable environments. Context changes during performance and objective is to rapidly respond and adapt to new or unforseen stimuli and situations.
ex. unanticipated tasks with no predetermined structure |
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continuous tasks |
no identifiable start and finish with activity beginning and ending arbitrarily
performed at low or intermediate speeds due to their ongoing, cyclical nature
premovement planning is limited and feedback and error detection and correction influence performance |
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discrete tasks |
definite start and finish brief, acyclical performed at high speeds motor programs play more dominant role |
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serial skills |
discrete skills performed in sequence with succesful completion of each subtask determing the overall outcome |
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Primary method of developing speed and agility |
execution of sound movement technique in a specific task.
initially: perform tasks at submax learning speeds to establish proper mechanics
technique training can focus on perfecting form and correcting faults more than on teaching novel mechanics |
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Secondary method of developing speed and agility |
sprint resistance and sprint assistance techniques |
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Sprint resistance |
Goal: improve explosive strength and stride length as well as accomplish and overspeed effect
Methods: parachutes, sleds, and partner restraint
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Sprint assistance |
Goal: to increase stride rate and accomplish an overspeed effect
Methods: downhill running, high speed treadmill running, partner running with bungee cord |
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Tertiary method of improving speed and agility |
includes mobility, strength, and endurance training
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SSC actions |
deserve high priority in speed in agility training
2 type: long and short response plyometrics |
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long response plyometrics |
ground contact >0.25 s with larg angular displacement
ex. countermovement or squat jumps
transfer to start and acceleration performance |
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short response plyometrics |
ground contact <0.25s with small angular displacement
ex. depth jumps or drop jumps
transfer to max velocity running |
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competitive-trial method of training |
objective: develop an athlete's special endurance-the specific metabolic conditioning needed to perform his/her movement skills in competition or practice.
types: -supramaximimal training: greater intensity and less duration/distance than competition. -max training: equal intensity and distance/duration as competition -submax training: less intensity and greater duration/distance than competition (be careful with this because results from training may diminish, good for priming and recovery activities)
appropriate for speed-endurance training |
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distance-duration methods of training |
-continuous training: 70-95% competitve speed/power - variable training: structured changes in intensity, duration, volume, and density -fartlek training: unstructured changes
-useful when athletes are training for intensive sports |
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Interval training methods |
-extensive training: low-medium intensity (60-80%), short-medium distance/duration,large volume, and high density, short incomplete rest intervals
-intensive training: high intensity, short duration, small volume, and medium density, longer but still incomplete rest intervals
appropriate for speed-endurance training
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Repetition methods |
-very high intensity: 90-100% competitive speed -very short-medium duration: from 2-3s up to several minutes -very small volume: 3-6 reps -density: low, long near complete rest intervals allow heart rate to recover to less than or equal to 100 bpm
appropriate for speed and agility training |
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Speed and agility session rules |
-speed and agility tasks should be conducted early in a training session before other fatiguing activities due to high coordination demands
-structure training sessions around brief work bouts and frequent 2-3 min rest periods to maximize learning and training effect. (rep methods ideal)
-could be beneficial to subdivide workloads into brief clusters separated by frequent rest pauses or distrubute daily sessions into modules separated by recovery breaks |
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volume-load |
indicator of training stress product of work volume and intensity
quantify in terms of running speeds and distanced in speed and agility sessions
variable progression tends to achieve superior results |
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Sequenced training |
-part of medium term planning (mesocycles) -based on premise that the delayed effects of certain training stimuli can alter the responses others
-general rules is to organize training into four-week periods -involves alternating blocks of accumulation and restitution
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Accumulation blocks |
emphasizes strength development while using maitenance/minimal workloads for speed and agility training |
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Restitution blocks |
emphasizes speed and agility development while reducing strength workloads |
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during ground support phase of linear sprinting which muscles are responsible for strong and recovering elastic energy? |
quads and the gastrocnemius |
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What contributes to optimal stride length and frequency during ground support phase? |
-minimizing horizontal braking force -maximizing backward velocity of the leg -limiting the ROM of the ankle |
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How is max backward sprinting different than max forward sprinting? |
-shorter stride length -greater stride frequency -longer ground support time |
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LSD |
Frequency: 1-2x/wk Duration: race distance or longer (30-120 minutes) Intensity: 70% of V02 max
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Pace/tempo |
Frequency: 1-2x/wk Duration: 20-30 minutes Intensity: at lactate threshold or slightly above race pace |
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Interval |
Frequency: 1-2x/wk Duration: 3-5 minutes Intensity: close to v02 max
work:rest ratio: 1:1
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Repetition |
Frequency: 1x/wk Duration: 30-90s Intensity: greater than v02 max work:rest ratio: 1:5
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Fartlek |
Frequency: 1x/wk duration: 20-60 minutes intensity: varies between LSD and pace/tempo training intensities (70% vo2 max and at lactate threshold/slightly above race pace) |
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Aerobic off-season |
objective: develop conditioning base frequency: 5-6x/wk intensity: low-moderate duration: long (increase no more than 5-10% per week) |
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Aerobic preseason |
objective: improve factors important to endurance performance frequency: 6-7x/week intensity: moderate-high duration: moderate to long |
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Aerobic inseason competition |
objective: maintain factors importance to endurance performance frequency:5-6x/ wk duration: short/race distance intensity: low during training and high during racing
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Aerobic post-season |
objective: recovery from competitive season frequency: 3-5/wk duration: short intensity: low |
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Testing order |
-non-fatiguing: body measurements, skinfold and girth measurements, and vertical jump -agility tests -max power and strength tests -local muscular endurance tests -fatiguing anaerobic capcity tests-300 yd shuttle -aerobic capacity tests: 1.5 mile or 12 minute run |
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Hold Relax PNF |
passive pre-stretch held for 10 s hip flexion force held for 6s (isometric action) passive stretch held for 30 s |
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Contract relax |
passive prestretch of hamstrings held for 10s athlete extends hip against resistance through full ROM passive hip flexion stretch held for 30 s
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hold-relax with agonist contraction |
passive prestretch held for 10s hip flexion force held for 6s (isometric contraction) athlete flexes hip moving further into new ROM |
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Eccentric Phase |
phase 1 of SSC stretch of agonist muscle spindles stimulated and elastic energy stored in SEC |
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Amortization phase |
phase 2 of SSC pause b/w phase 1 and 3 type 1a afferent nerves synapse with alpha motor neurons which transmit signal to agonist muscle group |
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Concentric phase |
phase 3 of SSC shortening of agonist muscle fibers elastic energy released and motor neurons stimulate the agonist muscles |
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factors affecting intensity of lower body plyos |
-points of contact -speed -height of drill -body weight |
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Recovery time for plyo sessions |
48-72 hours between each plyo session 2-4 plyo sessions a week r |
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recovery for plyo drills (depth jump example) |
5-10s b/w reps 2-3 minutes between sets
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work:rest ratio for plyos |
1:5 or 1:10 |
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plyo volumes |
beginner: 80-100 intermediate: 100-120 advanced: 120-140 |
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RT and plyometrics |
it is not ideal to perform heavy resistance exercises with heavy plyometric drills on the same day
combine lower body plyos with upper body resistance training and upper body plyos with lower body RT
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pre-evaluation for plyometrics |
Strength: athlete should have 1RM squat that is 1.5x their body weight and for upper body the 1RM bench press should be at least their body weight for larger athletes (over 220 lb) and 1.5x their body weight for smaller athletes
Speed: perform 5 reps of squat with 60% body weight in 5s or less (same for upperbody with the bench press)
Balance: stand on one leg for 30s without falling or single-leg half squat for 30
physical: those weighing more than 220lb may be at risk for injury when performing plyos (avoid high volume high intensity plyos, don't perform jumps from greater than 18 inch) |
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recommended height range for depth jumps |
16in-42 inch
30-32 inch is the norm |
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Low intensity lower body plyos |
-two foot ankle hop -squat jump -jump and reach -double-leg vertical jump -skip -power skip -backward skip -single-leg push-off -alternate leg push-off -lateral push-off -jump to box |
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medium intensity lower body plyos |
-double-leg tuck jump -split squat jump -jump over barrier -double-leg hop -front barrier hop -lateral barrier hop -single-arm alternate leg bound -double-arm alternate leg bound -side-side push off -squat box jump -lateral box jump -jump from box
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high intensity lower body plyos |
-cycled split squat jump -single-leg tuck jump -pike jump -single-leg vertical jump -double-leg zig zag hop -single leg hop -depth jump -depth jump to second box -squat depth jump -depth jump with lateral movement -depth jump with standing long jump -single-leg depth jump |
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low intensity upper body plyos |
-chest pass -two-hand overhead throw -two hand side-side throw
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medium intensity upper body plyos |
-single-arm throw -depth push-up |
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high intensity upper body plyos |
power drop |
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trunk plyos |
45 degree sit-up |
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Strength training goal |
load: >/= 85% 1RM reps: </= 6 reps sets: 2-5 sets rest: 2-5 minutes |
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Power single effort training goal |
load: 80-90% 1RM reps: 1-2 reps sets: 3-5 sets rest: 2-5 minutes |
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Power multiple effort training goal |
load: 75-85% 1RM reps: 3-5 reps sets: 3-5 sets rest: 2-5 minutes
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hypertrophy training goal |
load: 67-85% 1RM reps: 6-12 reps sets: 3-6 sets rest: 30s-1.5 minutes |
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muscular endurance |
load: </= 67% 1RM reps: >/= 12 reps sets: 2-3 sets rest: </= 30s |
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RT off-season |
practice: low RT: high Goal: hypertrophy and endurance early and the strength and power later frequency: 4-6x/wk
early stages of prep phase |
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RT preseason |
practice: medium RT: medium Goal: sport and movement specific (goal depends on sport needs) frequency:3-4x/wk
late stages of prep and first transition period |
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RT in-season |
practice: high RT: low Goal: maintenance of preseason training goal frequency: 1-3x/wk
maintenance and peaking stages |
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RT post-season |
practice: variable RT: variable Goal: not specific-may include activities other than sport or RT frequency: 0-3x/wk |
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RT based on training status |
beginner: 2-3 x/wk intermediate: 3-4 x/wk advanced: 4-7x/wk |
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Macrotrauma |
sudden episode of overload injury to a given tissue resulting in disrupted tissue intergrity. trauma to a bone can be classifed as either a contusion(if direct) or a fracture. |
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Skeletal fractures |
can result from direct blow to bone
classifed as: -closed -open -avulsed -incomplete |
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joint trauma |
dislocation-complete displacement of joint surfaces
subluxation- partial displacement
results in joint laxity or instability |
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Ligamentous trauma |
refered to as a sprain
-first degree: partial tear of ligament w.o increased joint instability
-second degree: partial tear with minor instability
-third degree: complete tear with full instability |
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Musculotendinous trauma |
contusion-area of excess accumulation of blood and fluid in tissues surrounding the injured muscle- could severly limit muscle's movement
strains: tears of muscle fibers -first degree: partial tear of fibers and strong but painful muscle activity -second degree: partial tear with weak painful muscle activity -third degree: complete tear of fibers and very weak painless muscle activity |
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Microtrauma |
overuse injury repeated abnormal stress applies to a tissue by continuous training or training with too little recovery
two common: bone and tendon most common to bone: stress fracture (result from rapid increase in training volume or excessive training on hard surfaces |
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Tendonitis |
inflammation of a tendon
chronic tendonitis can develop if left untreated |
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indication |
form of treatment required by rehabilitating athlete |
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Inflammation phase |
pain, swelling, redness decreased collagen synthesis increased number of inflammatory cells
rest is necessary during this phase to protect damaged tissue, exercise involving injured area is not recommended
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Repair phase |
collagen fiber production decreased collegen fiber organization decreased number of inflammatory cells
occurs as early as 2 days after injury and may last up to 2 months
isometric exercises may be performed if pain free and otherwise indicated which helps athlete maintain neuromuscular function and improve strength with movements performed at low intensity. try to perform at multiple joint angles. balance training and activities performed with eyes closed. isotonic and isokinetic exercises could be used. |
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Remodeling |
proper collagen fiber alignment increased tissue strength
new tissue will never likely be as strong as the tissue it replaced
can last up to 2-4 months after injury
can start to work on functional training for the athlete's sport. transition from general exercises to sport-specific exercises. focus on the speed in which the action of the muscle must occur in the sport. (speed at which the athlete trains is related to the speed at which strength increases). |
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Bent-over row |
lats teres major middle trap rhomboids posterior delts |
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hammer curl |
brachialis biceps brachioradialis |
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seated calf |
soleus gastrocnemius
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bench press |
pec major ant. deltoids triceps |
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flat DB fly |
pec major anterior delts
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chest press |
pecs anterior delts triceps |
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wrist curl |
flexor carpi radialis flexor carpi ulnaris palmaris longus
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good morning |
gluts hamstrings erector spinae |
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shoulder press |
anterior and medial deltoids triceps |
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upright row |
deltoids upper traps |
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lateral shoulder raise |
deltoids |
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Power exercise sequence |
first pull scoop second pull catch |
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Agonist: lats |
antagonist: traps and deltoids |
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average body fat% |
females: 22-32% male: 13-25% |
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1 RM bench press norms (average) |
females: 95-106 lb males: |
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average v02 max |
women: 38-41 ml/kg/min men: 42-46 ml/kg/min
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vertical jump (anaerobic power) |
females: 12-16 in males: 16-20 in |
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40 yd dash |
men: 5 seconds female: 5.5-5.8s |
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margaria kalamen sprint test |
men: 1471-1824 watts women: 1187-1481 watts |
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long jump |
elite men: 110 in elite women: 98 in men: 69 in women: 57 in |
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partial curl-up |
men: 27 female: 27 |
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push-up (fair) |
men: 17-21 women: 10-14 |
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1.5 mile run |
men: 12:18 females: 14:55 |
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sit-and-reach test |
men: 17.5 in female: 20 in |
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12 minute run |
men: 1.5 miles female: 1.29 miles |
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pro agility test |
men: 4.41-4.52 s women: 5.01-5.17s |
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1RM bench press |
women: 95-106 lb men: 280-300 lb (football) men: 225 lb |
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1 RM squat |
women 116 lb-126lb *143 lb for softball
men: 265-270 lb men football: 365-395 lb
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1 RM power clean |
women: 94-110 lb men: 206-215 lb men football: 252 lb |
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t-test |
men: 10.5-11.5 s female: 11.5-12.5s |
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hexagon test |
men: 12.3 s women: 12.9-13.2 s
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300 yd shuttle capacity |
men=55-60s women: 65-70s |
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preparation phase |
Goal: hypertrophy and endurance first then basic strength
Intensity: low-moderate (50-75% 1RM and then high 80-90% 1RM
Volume: high to moderate (3-6 sets, 10-12 reps) then moderate (3-5 sets, 4-8 reps) |
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first transition |
Goal: strength/power
intensity: high (87-95% 1RM or 75-90%)
volume: low (3-5 sets, 2-5 reps)
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competition phase |
goal: peaking or maintenance
intensity: very high during peaking (>/= 93% 1RM) and moderate during maintenance (80-85% 1RM)
volume: very low during peaking (1-3 sets, 1-3 reps) and moderate during maintenance (2-3 sets, 6-8 reps) |
