Acute Variables Flashcards
P1 Resistance - reps
12-20
P1 Resistance - sets
1-3
P1 Resistance - tempo
4/2/1 - slow
P1 Resistance - intensity
50-70%
P1 Resistance - rest interval
0-90 seconds
P1 Resistance - exercises per body part
1-2
P2 Resistance - reps
8-12
P2 Resistance - sets
2-4
P2 Resistance - tempo
2/0/2 - moderate (strength); 4/2/1 - slow (stabilization)
P2 Resistance - intensity
70-80%
P2 Resistance - rest interval
0-60 seconds
P2 Resistance - exercises per body part
1 superset
P3 Resistance - reps
6-12
P3 Resistance - sets
3-5
P3 Resistance - tempo
2/0/2
P3 Resistance - intensity
75-85%
P3 Resistance - rest interval
0-60 seconds
P3 Resistance - exercises per body part
2-4
P4 Resistance - reps
1-5
P4 Resistance - sets
4-6
P4 Resistance - tempo
x/x/x - fast (as fast as possible)
P4 Resistance - intensity
85-100%
P4 Resistance - rest interval
3-5 minutes
P4 Resistance - exercises per body part
1-3
P5 Resistance - reps
1-5 (strength), 8-10 (power)
P5 Resistance - sets
3-5
P5 Resistance - tempo
x/x/x - fast (as fast as possible)
P5 Resistance - intensity
85-100% (strength); 30-45% (power)
P5 Resistance - rest interval
1-2 min between pairs; 3-5 min between circuits
P5 Resistance - exercises per body part
1 superset
P1 Core & Balance - tempo
4/2/1 - slow
P2-P4 Core & Balance - tempo
1/1/1 - medium
P5 Core - tempo
x/x/x - fast (as fast as possible)
P5 Balance - tempo
controlled
P1 Core & Balance - reps
12-20
P2-P5 Core & Balance - reps
8-12