Acute Variables

Question 1

Flexibility training variables

Answer 1

1: 1 rep, 1-3 sets, 30s hold

2, 3, 4: 5-10 reps, 1-2 sets, 1-2s hold

5: 10-15 reps, 1-2 sets, controlled tempo

Question 2

Static stretching

Answer 2

Hold each movement for 3 seconds once, for 1-3 sets.

Question 3

Active isolated stretching

Answer 3

Hold each movement for 1-2 seconds, doing 5-10 reps. Repeat 1-2 sets.

Question 4

Dynamic stretching

Answer 4

10-15 reps in a controlled tempo for 1-2 reps

Question 5

Core training variables

Answer 5

1- 12-20 reps, 1-4 sets at a 4/2/1 tempo. Do 1-4 core stabilization exercises

2- 8-12 reps, 2-3 sets at a medium tempo. Do 1-3 core strength exercises here

3- 8-12 reps, 2-3 sets at a medium tempo. Do 0-4 exercises here

4- 8-12 reps, 2-3 sets at a medium tempo. 0-4 exercises

5- 8-12 reps, 2-3 sets at x/x/x. 0-2 exercises

Question 6

Core training goals

Answer 6

Strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body.

Helps: neuromuscular control, stability, endurance, strength, power

Question 7

Balance training variables

Answer 7

1- 12-20 reps of 1-3 sets at 4/2/1. 1-4 exercises

2- 8-12 reps of 2-3 sets at medium pace. 1-3 exercises

3- 8-12 reps of 2-3 sets at medium tempo for 0-4 exercises

4- 8-12 reps of 2-3 sets, medium tempo, 0-4 exercises

5- 8-23 reps, 2-3 sets, medium tempo, 0-2 exercises

Question 8

Plyometric training variables

Answer 8

1- 5-8 reps, 1-3 sets at medium tempo. 0-2 exercises

2- 8-10 reps, 2-3 reps at repeating tempo for 1-3 exercises

3- 8-10 reps, 2-3 sets at repeating tempo for 0-4 exercises

4- 8-10 reps, 2-3 sets at repeating tempo for 0-4 exercises

5- 8-12 reps, 2-3 sets x/x/x for 0-2 exercises

Question 9

SAQ training variables

Answer 9

1- 2-3 reps, 1-2 sets, medium tempo for 4-6 limited horizontal and unpredictability exercises

2, 3, 4- 3-5 reps 3-4 sets fast. 6-8 exercises with increased horizontal and same unpredictably

5- 3-5 reps, 3-5 sets, x/x/x for 6-10 max horizontal and unpredictable exercises

Question 10

Resistance training variables

Answer 10

1- 12-20 reps, 1-3 sets at 4/2/1 for 1-2 stabilization progression exercises. 50-70%

2- 8-12 reps, 2-4 sets at 2/0/2 for 1 superset. 75-85%

3- 6-12 reps, 2-4 sets at 2/0/2 for 2-4 exercises per body part. 75-85% intensity

4- 1-5 reps at 4-6 sets x/x/x for 1-3 exercises per body part. 3-5 minutes of rest. 85-100%

5- 8-10 reps, 3-5 sets x/x/x for 1 superset. 10% body weight or 30-45% 1RM

Question 11

Resistance training intensities

Answer 11

1- 50-70%

2- 70-80%

3- 75-85%

4- 85-100%

5- 10% BW or 30-45% 1RM