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22 Cards in this Set
- Front
- Back
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Acute variables of training. |
Incorporated components that specify how each exercise is to be performed. |
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Repetition |
One complete movement of a particular exercise. |
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Acute variables of training. |
-Repetitions -Sets -Training intensity -Repetition tempo -Training volume -Rest interval -Training frequency -Training duration -Exercise selection |
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Recommend repetition tempo for muscular endurance And stabilization: |
4/2/1 Slow tempo |
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Recommend repetition tempo for muscular endurance And stabilization: |
4/2/1 Slow tempo |
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Recommend repetition tempo for hypertrophy: |
2/0/2 Moderate tempo |
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Recommend repetition tempo for maximal strength adaptions: |
Fast or explosive tempo that can be safely controlled. Movement may be slow due to weight, but maximal effort is being exerted by client. |
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Recommend repetition tempo for power adaptions: |
Fast or explosive tempo that can be safely controlled. |
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Why is a slow velocity for eccentric and isometric contractions so important in the beginning stages of training? |
More demand is placed on the connective tissue (and stabilizing muscles) and better prepares the nervous system for functional movements). |
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Recommended rest intervals for muscular endurance and stabilization: |
0-90 seconds |
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Recommended rest intervals for hypertrophy: |
0-60 seconds |
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Recommended rest intervals for maximal strength: |
3-5 minutes |
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Recommended rest intervals for power adaptions: |
3-5 minutes |
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Rest intervals for maximal replenishment of energy (ATP-PC) |
20-30 sec - 50% ATP-PC recovery 40 sec - 75% ATP-PC recovery 60 sec - 85-90% ATP-PC recovery 3 min - 100% ATP-PC recovery
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Image: program design continuum. |
Back (Definition) |
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Optimal strength training frequency for improvements. |
3-5 /week |
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Minimum training frequency to maintain previous improvements made. |
2/week |
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Training duration maximum. |
60-90 minutes |
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Training plan periodization cycles |
-Annual - Macrocycle -Monthly - Mesocycle -Weekly - Microcycle |
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Traditional periodization phases (or periods) |
-Preparatory period (anatomic adaption) -Hypertrophy period -Maximal strength period -Power period |
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Phase durations. |
Phase 1 = 4-6 weeks |
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Undulating periodization |
Allows the client to train at various intensities during a single week, for example phase 1, phase 2 & phase 5.
Typically for performance training and I |
